Thursday

10:00 light scap activation (pick a few pieces from the Drew Cook files)
+
A. 1 paused front squat, 21X1 + 2 front squats, 1-1-1-1-1 tough; 2:00 rest
B1. Unweighted strict pull-ups on rings, 5 x AMRAP; :60 rest
B2. Push press, build to a moderate triple in 5 sets; :60 rest
+
8 sets:
12 AirDyne calories @ moderate effort
7 ring rows, 2020
25m bear crawl
:60 rest
+
For time @ 80%:
100m L-arm overhead DB/KB carry
100m R-arm overhead DB/KB carry

Skipped due to time - will do tomorrow
+
A. 185, 195, 205, 215, 220 (video)
B1. 4, 3, 3, 3, 3
B2. 85, 105, 115, 125, 130
+
complete
+
8:40 with 60lb DB

Early morning session - done with coffee and a protein shake.  Felt surprisingly good, considering I'd been bitching about having to train early for days.  Also, first day since the CF Total that barbell work felt solid.

Front squats felt great through 215. I like the pause!  Felt like the last squat at 220 was uglier than it was on video.  Happy that what feels ugly to me now isn't nearly as bad as my ugly reps used to be.

Push press got heavy, fast.  115 was easy, and 125 was tough - kind of skipped moderate.  Shoulder felt fine, so did the last set at 130, which was definitely tough for today.

Had a really hard time getting the DB overhead, especially with the left arm.  I thought I'd snatched the 70lb DB before, so I was a little surprised that I could barely clean and jerk the 60lb DB.  Definitely feel more stable with a KB rather than a DB.  Both sides broken 4x 25m.

Thursday

10:00 light scap activation (pick a few pieces from the Drew Cook files)

+

5:00 split jerk tech work, nothing over 95

+

A1. 1 paused front squat, 22X1 + 1 front squat + jerk dip squat, 1-1-1-1-1 tough; :60 rest

A2. Unweighted strict pull-ups, 5 x AMRAP; 2:00 rest

+

7 sets:

15 AirDyne calories @ moderate effort

1 rope climb

:30 front leaning rest on ground

:60 rest

+

For time @ 80%:

100m/arm Waiter's walk, tough

100m reverse sled drag, heavy grind indoors

complete
+
complete
+
A1. 175, 185, 195, 205, 215
A2. 5, 5, 5, 5, 4
+
complete
+
11:00 with 53lb kettlebell and 180 on the sled

So happy to be back at CSC!

Started a little light on the front squats, but 205 and 215 were definitely tough.  Jerk dip squats felt very off balance today.

Really very happy with strict pull-ups lately! All pronated grip.

Tried to transition quickly between the AD, rope and FLR... I think the intention was there, but in reality probably wasted a good 10-15 seconds getting to the rope (chalk and walking the long way around the bike).

Tried to do the 100m waiter's walk unbroken, and that backfired.  Did the right arm first, and made it about 95 meters before almost dropping the kettlebell on my head.  Really didn't want to drop it (and snatch it again) with only 5m to go, so that was annoying.  Then broke the left arm into 50+25+25, finishing just before 5:30.  Sled was heavy but only became a grind on the last 25m.