Monday

AM
800m light/moderate sled drag, alternate forward & backward as desired
200m Farmer's walk, moderate/tough
+
10:00 mobility work of choice

PM
A. Back squat w/chains, 12 x 2 @ 45% 1RM on bar, 10X1 - emphasis on depth & speed; begin a set every :60
B. Pistols, 5:00-8:00 easy practice, don't accumulate more than 20 total reps
C. Weighted supinated pull-up, build to a max for the day
+
10 rounds for time:
1 rope climb
5 burpees
+
As a cool-down:
500m row
400m run
300m ski-erg
200m run

AM

subbed 30:00 AirDyne @ Z1

PM

A. complete with 135 on the bar

B. DNF

C. 235.5 (165.5 + 70, PR+4)

+

7:20

+

complete


Back squats felt AWFUL today.  I don't know what my deal was.  The bar felt so, so heavy when I unracked it each time.  I think depth was still good, but speed was definitely slower than it has been.

Intended to do the same thing with the pistols as last week, where I worked backwards from strongest knee sleeve to bare-kneed, but I was struggling big-time with the bees knees (left only).  I missed a few attempts when I just fell backwards at the bottom, but more concerningly, on my last attempt I felt a very sharp stabbing on the medial side.  Called it.  Fuck fuck fuck fuck fuck.  Haven't tested an air squat since then, I'm going to pretend it didn't happen.

Weighted pull-up felt great! The 70 was tough but not super slow, so I threw on 75 but only made it half-way.  I was hesitant to weigh myself since I haven't been tracking my food, so I started with the scale at 170 but I had to keep nudging it down, much to my surprise.  Mike was right, relaxing a bit isn't going to completely derail me.  That's a relief.

Didn't feel like moving much faster on the rope climbs.  I think I did a good job of dropping right into a burpee after a climb, but I took a few breaths before each climb.  Nothing was a limiter in particular, I just wasn't in a hurry.

Actually really enjoyed the cool down! 

Monday

AM
800m light/moderate sled drag, alternate forward & backward as desired
200m Farmer's walk, moderate/tough
+
10:00 mobility work of choice

PM
A. Back squat w/chains, 10 x 2 @ 45% 1RM on bar, 10X1 - emphasis on depth & speed; begin a set every :60
B. Pistols, 5:00-8:00 easy practice, don't accumulate more than 20 total reps
C. Weighted pronated pull-ups, 2-2-1-1, 21X0; :60 rest
+
8:00 @ 80%:
1 rope climb
10m prowler push, moderate grind
30 double-unders
10m prowler push
+
For time:
500m row @ 97%

AM

subbed 30:00 AirDyne @ Z1

PM
A. complete with 135 on the bar 

B. complete 

C. 45(2), 50(2), 55.5(1), 60.5(1) @165.5
+

4 + 1 rope climb with 140 on the prowler 

+

DNF, burnt-out headcase


It was pouring this morning, so skipped the outdoor AM session.  Might be able to make this up tomorrow...

Saw Drew Cook this morning - after his clinic, I was intrigued about dry needling and was wondering if it would help knock out this trigger point on my calf that has been bothering me pretty much the entire time my knee has been bad.  Um, that was intense.  I thought I had one trigger point, but turns out I had like 15.  And, I have to go back tomorrow because my hamstring is still jacked up post-op (news to me, I really thought it was back to normal...) and also there's something funky with my foot?  He had me make appointments for 6 weeks, but I guarantee I'm not going to keep them.  I don't have a co-pay, so I'll play along for a while...

Back squats got better as the sets went on.  Didn't really warm up a whole lot.

Pistols started out rough.  Tried a couple with no knee sleeves, and while I could do them on the right, I couldn't reverse direction at the bottom on the left and kept falling backwards.  Put on the bees knees (left only) and did 10 alternating, then put on the thinner black knee sleeve (left only) and did 6 alternating, then finally was able to do 2 or 3 shaky reps on the left with no knee sleeves.  They'll come back.  All in nanos.

Weighted pull-ups felt good.  The last single was very tough, but it's a 7lb PR for a pronated single... that's a PR for a pronated double, as well.

8:00 piece was fine.  All double-unders unbroken.  No issue on the rope climbs.  Took a wild guess on how heavy a moderate grind would be... it wasn't easy, but wasn't all that grindy.

Had absolutely zero motivation to do the 500m row.  I procrastinated for probably 20:00 before starting, and even sat down next to Duprie and asked him if he ever just "didn't want to."  I don't know what my deal is, because I know I'm sitting on a 1:39 PR.  Finally started the row, and it actually felt great - held 1:37-1:38 for approximately 380m, then as soon as it started to get uncomfortable, I stopped rowing.  Let me repeat that.  I had 120m remaining, hadn't fallen off my pace, and I just stopped.  I knew it was going to start to hurt and I just didn't care enough to go there.  I stood up, walked outside, sat down where James pees, and started crying.

I don't like being a headcase.  I need a break.

Monday

AM
1600m light sled drag, alternate forward & backward as desired
+
10:00 mobility work of choice

PM
A. Back squat w/chains, 8 x 2 @ 45% 1RM on bar, 10X1 - emphasis on depth & speed; begin a set every :60
B1. KB weighted pistols to bench/box (same set up as last week), 4 x 2-3/leg, 21X1; :30 between legs, :30 rest
B2. Weighted pronated pull-ups, 4 x 2-3, 21X0; :60 rest
+
8:00 @ 80%:
5 CTB pull-ups
10 burpees
30 double-unders
+
Not for time:
2000m row @ 80% effort

AM

subbed 30:00 AirDyne @ Z1

PM

A. complete with 135 on the bar

B1. 53, 60, 70, 79(2)

B2. 25, 30, 35, 40(2) @ 165.5

+

5 + 1 CTB

+

complete

Solid training day!

Back squats still feel really fast and easy - didn't notice the additional 15lbs on the bar at all.

KB weighted pistols got to be pretty challenging.

Weighted pull-ups felt really good.  Those match a 3RM and 2RM for added weight, but I'm a few pounds lighter so the total isn't a rep PR (not complaining).

The 8:00 piece was weird.  I felt like I was moving really slowly (on purpose), but my breathing felt like it was immediately over 80%.  All CTBs butterflied, steady on the burpees, and all double-unders unbroken (yes!).

Gave myself a 2:15/500m ceiling on the row.  Held 2:09-2:12 on the first and last 500m, and 2:13-2:15 on the middle 1000m. I'd probably call this 82%.

Monday

AM
1600m light sled drag, alternate forward & backward as desired
+
10:00 mobility work of choice

PM
A. Back squat w/chains, 12 x 2 @ 40% 1RM on bar, 10X1 - emphasis on depth & speed; begin a set every :60
B1. KB weighted pistols to bench/box (same set up as last week), 3 x 2-4/leg, 21X1; :30 between legs, :30 rest
B2. Weighted pronated pull-ups, 3 x 3-4, 21X0; :60 rest
+
1 set:
max unbroken CTB pull-ups
+
4 sets:
500m row @ 1:53.0-1:53.9/500m
2:30 walk rest

AM

skipped; super early morning in lab

PM

A. complete with 120 on the bar

B1. 40, 45, 53

B2. 20, 25(3), 25(3) @166.5

+

17 (PR +3)

+

1:53.5

1:53.6

1:54.1

DNS


Back squats felt excellent today; no issues at all, and the bar felt extremely light.

Box pistols were fine; the 53 was probably a 4RM, not very easy to stand up the last rep (on both legs).

Weighted pull-ups felt really good.  I always like pronated better.

Haven't tested a max set of CTBs since I've gotten more comfortable with butterfly - opened with 10, then kind of panicked in the same way that you panic when approaching a PR of double-unders ("I'm doing it!  I'm really doing it!  Oh... shit.  Nevermind.").  The last 7 were painfully slow, with a very awkward swing/double kip.  I'd like to practice larger sets of butterfly CTBs, the 10 felt really easy.

I let the row pace intimidate me all day, and sure enough, I failed.  The first one today felt like it was the 4th one.  I had to really, really work to maintain the pace, and I knew I was in trouble.  Shocked that I kept pace on the second one, but at this point it felt like the OPTathlon row repeats, with my legs getting lactic and my breathing was completely out of control.  Didn't even want to start the 3rd one, and kind of gave myself permission to give up before I started, but shockingly, I held on for 480m.  The pace drifted up to 1:58 and I just stopped pulling instead of fighting it with less than 20m remaining.  Laid on the ground for a good 5 minutes after this, then went outside because I legitimately thought I was going to puke.  I don't understand how 0:01 makes that much of a difference.

Tuesday

AM
5000m row @ Z1, off every 1000m for 3/side moderate/tough KB windmills

PM
A. Bear crawl, 5 x 10' forward + 10' reverse, slow & controlled keeping hips level; :60 rest
B1. Weighted supinated CTB pull-up, 3 x 4-6; :60 rest
B2. 1 toes-to-bar + 1 CTB pull-up, 3 x 4 (so 8 reps total, 4 of each, goal is unbroken); 2:00 rest
+
10:00 @ 80%:
10 alternating shoulder taps facing wall (top of wall walk)
50m Farmer's walk, 70/hand
5 perfect ring push-ups
10 moderate Russian kettlebell swings, nothing above 53
+
3 rounds not for time:
:30/side plank
200m jog

@ Active

AM

complete with 53lb windmills

PM

A. complete 

B1. 168(6), 173(4), 173(4) on fat bar

B2. complete on fat bar

+

5 rounds even with 53lb swings 

+

complete


Today was much better than yesterday! Much less demoralizing.

Supinated pull-ups are so uncomfortable for my wrists/elbows, but it's crazy how strong and easy the actual pulling is with that grip. Limited by the amount of time holding the supinated position, could have probably gotten 4 reps with a bit more weight.

The TTB/CTB combo was really fun!  I was able to butterfly out of the CTB right into the next TTB, then a normal gymnastics kip out of the TTB.  Cool beans.

Pushed the 10:00 piece closer to 90% - just kept a steady pace throughout, with smooth transitions.  Hard to find a place to slow down on this.

Ready to add some different stuff in the mix... (insert grimace emoji with all the teeth).

Friday

AM
5000m row @ Z1, off every 1000m for 4 alternating Turkish get-ups, light

PM
A. Bear crawl, 5 x 10' forward + 10' reverse, slow & controlled keeping hips level; :60 rest
B1. Weighted pull-up, 3-2-1; :60 rest
B2. CTB pull-up clusters, 3 x 4.4.4 (each 4 must be unbroken; short rest between 4s, 2:00 rest
+
15:00 @ 80%:
3 wall walks
50m tough Farmer's walk
10 burpees
25 row calories
+
3 rounds not for time:
10 light kettlebell swings
:30/side plank
200m jog

@ Active

AM

complete; subbed 4/side kettlebell windmills @35

PM

A. complete 

B1. 26(3), 35(3), 42.5(1) @167.8, pronated on fat bar

B2. 2 sets complete, 4.3.2 on 3rd set, all butterflied on fat bar 

+

3 rounds + 3 wall walks with 70/hand for Farmer's walk 

+

complete with 35lb kettlebell swings 

Knee is still a little too bruised/tender to kneel on it, so opted out of the TGUs. 

Bear crawls were easy. 

One of the coaches tipped me off to grippier bars - they are homemade bars hanging from the garage door frame made of aluminum pipe from Home Depot. They're fat, but nice and grippy! The bars on their rig are seriously useless.  Weighted pull-ups felt good, did the extra rep at 35 because I knew I could get it (PR for 3). All CTBs butterflied and smooth, until I almost ripped on the last set and dropped off early. 

15:00 piece was fine, felt good to breathe. Burpees are back to normal. 70/hand is the heaviest they have, more moderate than tough. 

No issues with the NFT piece. Jogging is totally fine, and now that the swelling is 99% gone, knee doesn't even have that weird feeling. Huzzah!

Extremely relieved with how well the knee is coming along! 

Sunday

A1. Weighted pull-up, 3 x 2-3; :60 rest
A2. CTB pull-ups, 3 x 5-10 unbroken; 2:00 rest
+
10:00 @ 80%:
15 row calories
9 burpees
3 strict dips
+
2 rounds not for time:
10 light kettlebell swings to feel it out
:30/side plank
200m jog

A1. +20, +30, +40(2) @166.5

A2. 9, 9, 9 (butterflied!)

+

4 rounds even with push-up burpees 

+

complete with 35lb kettlebell

Went up with Mark, Lea and Emily to watch Chelsea, Brandie and Duprie yesterday - super proud of my fit friends, and a little (ok, a lot) antsy to do a competition soon.  Ended up going 10 hours without icing or elevating my knee... which I'm feeling today. Not painful, just a lot more swollen today than it has been in a few days.  Lesson learned. 

Pull-ups felt AWESOME. Those are PRs for a triple and a double, pronated. Butterfly CTBs were on point today, really, really excited about this. A little nervous that I'm going to forget how to do these while I'm in CA on their shitty, slippery bars.

ROM on the erg was a lot better than the other day - almost back to normal, still shorting the return just a hair, but barely noticeable, and none of that sharp pain. Kept the pace moderate, around 800cal/h. My normal burpee style is pretty hard on my knees (they always get bruised), and my incisions are still tender and my knee cap feels like it's still deeply bruised from surgery, so I modified these to controlled push-up burpees. Felt good to breathe a bit. 

No issues at all with the kettlebell swings. I was very nervous for the jogging, but this ended up being totally fine. The impact felt weird with each step, but not painful. Shocked that I'm running 11 days post-op. Cool. 

AM weight @ home: 162.0

Tuesday - post-op day 6

AM
5:00 AirDyne, very, very gentle
+
20:00 mobility
+
5:00 AirDyne, very, very gentle

PM

Crossover Symmetry activation 

+

A. Weighted pronated pull-up max: 213.5

B. Weighted ring dip max: 208.5 (PR +9.5) video

+

For time:

50 strict pull-ups

7:44 (not good)

+

3 sets, not for time:

300m ski erg 

0:60 FLR on ground 


It's so weird being able to do whatever I feel like doing!  I'm not very creative.  Feels good to be training somewhat normally though.

Tested out the AirDyne this morning - Dr. Google told me that it should be okay.  Raised the seat a couple of notches higher than I typically use to shorten the ROM, and was very, very cautious of bending my knee at the top, but I think this went okay.  Maybe I'll try a little longer tomorrow.  This was like Z0.2 effort.

Weighted pull-ups felt pretty strong; +45 ties my PR, but I've lost 5lbs since the last time I've done this, so the total isn't a PR.  

Weighted ring dips felt AWESOME.  Super easy.  I took video of all attempts to ensure depth, and comparing to my previous weighted ring dips, depth is miles better.  Ok, maybe not miles... centimeters.

The 50 strict pull-ups for time did not go as well as I had hoped.  When I tested this previously, it was at Active in CA, and their pull-up bars are super slippery.  I thought that if I used a nice, grippy bar that this would be an easy PR.  That was not the case.  I considered stopping around 20 (this is why I need someone else to tell me what to do, it would have been too easy to just change my mind and no one would have known), but I just sucked it up and finished.  Basically did singles from like 17 on.  

Ski erg toasted my triceps.  FLRs pretty easy.

Knee feels better and better each day - it still gets quite swollen on and off (basically any time I go more than an hour without icing it), but it's not really painful at all.  Can't wait to see Tim tomorrow!! 

Tuesday

AM
30:00 AirDyne @ Z1, off every 5:00 for 2 dead hang to inverted

PM
A. Paused front squat, build to a max, 22X1
B. Weighted pronated CTB pull-up (include body weight in score), build to a 1RM, 21X0
C. Wall balls, 1 x max unbroken @ 14 to 9
+
2000m row @ Z1

AM
complete

PM

A. 235

B. 186

C. 54
+

complete 

AM weight @ home: 165.7

What an underwhelming first day of testing.  

Front squats felt really tough with the extended pause.  Can't believe I front squatted 260 last year (and with a pause! only 0:01, but still).

I've never done weighted CTB pull-ups, so I didn't know what to expect here.  Failed to connect twice with an added 2.5.  Score of 186 is total scale-weight of me, Oly shoes, belt, and 15lbs of plates.

I also wasn't sure what to expect on the max wall balls - I've never done more than 25.  Going into this, I was pretty confident I could hit 50, but wasn't sure where I'd end up beyond that.  These felt great through 35 then started to get a little rough.  In the upper 40's I was really struggling, and reps 53 and 54 BARELY hit the target.  My shoulders were just smoked; I tried jumping with my legs more so that my arms wouldn't have to work so hard, but then accuracy of hitting the target was off.  The ball never felt heavy, I think it was just the repetitive motion without a break that got to be fatiguing.  I also thought 50 would have been a reasonably good score, but apparently not... dammit.

Here's hoping the rest of testing is a little more exciting.

PS - I've been eating super strict lower carb paleo for 12 days and my weight has. not. budged.  This is why I gave up dieting.  

Thursday

AM (from yesterday)
5-7 sets @ Z1:
250m ski erg if they have one, 500m row if not
15 AirDyne calories
3 deadhang-to-inverted
6 weighted hip extensions, 2021

PM
10:00 light scap activation
+
A. Push press, build to a max
B. Weighted supinated pull-up, build to a max
+
For 16:00:
Evens: 4-7 CTB pull-ups
Odds: :30 front leaning rest on the ground
+
2 sets:
:70 row @ max effort
6:50 rest

AM

7 sets complete with row, assault bike and +25 

PM

A. 160

B. 217.5

+

Complete; 4 CTBs across (5 on the last one)

+

1:43.2/500m avg; 339m

1:43.2/500m avg; 339m


Weight @ gym (including belt): 172.5

Really enjoying this AM combo!

Push press felt awful; 155 was a struggle, then failed 160 twice before getting it on the third try. I have a life-long struggle with the push press.

Weighted pullups didn't feel as strong as I was expecting, got +45, could barely even start the pull at +50.

Pulling on the CTBs felt strong, but the bars are so slippery that I couldn't keep my grip or rhythm for more than 4 reps.  Tried making tape grips and that may have made things worse, because I stripped them off with one round to go and then got 5 pretty easily on the last round, so I dunno.  FLRs felt very easy.

Went out too hot on the first row sprint - was holding 1:38-1:40, but then faded to 1:46-1:48 in the last 0:15.  Was more consistent on the second one, holding 1:42-1:44 the whole way.

So.  On Wednesday about 10:00 after I finished the Assault bike, I got a horrible, horrible headache, got very nauseous and sensitive to light - was absolutely 100% miserable.  Went home, immediately took a 4h nap, and felt better.  I wasn't going to say anything because I thought it was a one-off from being dehydrated or something.  BUT THEN IT HAPPENED AGAIN.  About 10:00 after finishing the row sprints, I felt the same exact headache coming on, and it was so much worse.  I went home and immediately to bed and woke up 12 hours later, and I'm still not feeling right.  I don't know what's wrong with me, I'm legitimately concerned.  This has never happened before.  I used to get migraines, so I'm pretty sure that's what they were, but never after training like this, and haven't had one this severe in years, and now I've had two back to back.  And I ate and drank exactly normally, with an emphasis on tons of water on Thursday, so that's not it.  I'm scared to do anything at this point... can't even describe how awful it was.  And my family is quite concerned, to say the least.  What the hell?  My only thought is that it might be a weird side effect to the cortisone shot??

Thursday

10:00 light scap activation
+
A. Push press, 3-2-1; 2:00 rest
B. Weighted supinated pull-up, 3 x 1-2, 21X0; 2:00 rest
+
For 14:00:
Evens: 4-7 CTB pull-ups
Odds: 10 box jump w/step-down, 20 - if the jump/land aggravates you knee switch it back to 14 alt step-up/step-downs
+
2 sets:
:60 row @ max effort
6:00 rest

Complete 

+

A. 155(3), 160F, 160F, 160(1)

B. +35(2), +40(2), +45(1)

+

Complete with step ups; 7 CTBs across 

+

298m, 1:40.6/500m avg

299m, 1:40.3/500m avg

AM weight @ home: 167.4

PM weight @ gym: 173 (including belt) 

Mostly great day! Everything was awesome except for the stupid push presses. 155 felt really good, got the 3 pretty easily (PR). Then failed 160 twice before finally getting one, and it was a struggle. What the hell? I could not tell you what I did differently...

Same deal as last week with the supinated pull-ups.  Felt awkward hanging, but very strong pulling. 

CTBs were the best they have ever been, hands down. All sets of 7 in rhythm (regular kip) and super easy to connect with the bar. Very, very happy with this. Tried one box jump, but that was a no-go.  Grrrrrr. So over this shit...

Um, the rows felt amazing. Shocked that I was able to hold that pace for a whole minute without dropping off. Very appreciative that it was only 2; don't think I could have hung on to that pace for a third. Breathing felt great! Hooray! 

Thursday

(scap prep + upper vertical push/pull ME + EMOM SL/upper pull + AnLP->E row)

10:00 light scap activation
+
A. Push press, 3-3-2 adding each set; 2:00 rest
B. Weighted supinated pull-up, 3 x 2-3, 21X0; 2:00 rest
+
For 12:00:
Evens: 4-7 CTB pull-ups
Odds: 14 fast alternating box step-up/step-downs, 20
+
3 sets:
:50 row @ max effort
5:40 rest

Complete

+

A. 135(3), 150(3), 155(2)

B. +20(3), +30(3), +35(2)

+

Complete; 7 CTB across 

+

250m; 1:40.0/500m avg

250m; 1:40.0/500m avg

250m; 1:40.0/500m avg

AM weight @ home: 167.5

PM weight @ gym (including belt): 172

Solid day.  Push press felt great; 150 is a PR +5 for a triple and 155 is a PR +5 for a double.  155 felt much easier than 150 for some reason... but happy to hit heavier weights relatively easily two weeks in a row.

Supinated pull-ups are weird, I've gotten so used to always doing pronated.  I feel like my wrists/elbows don't rotate all the way around, so it's fairly uncomfortable to hang from the bar.  The actual pulling felt really strong though.  Pretty sure those are some PRs for a triple and a double as well.

CTBs done with a regular kip.  Again, first two sets were a little rough but got into a nice groove as the sets went on. 

Felt like energy was fading by the time I got to the row sprints, but happy with consistency across all sets here.  Was holding 1:38 for the majority, which was definitely max effort for today.  

Thursday

10:00 light scap activation
+
A. Thruster, 3-3-3 adding each set - cut if knee still limits you; 2:00 rest
B. Weighted pronated pull-up, build to a max
+
For 10:00:
Evens: 4-7 CTB pull-ups
Odds: 14 fast alternating box step-up/step-downs, 20
+
3 sets:
:45 row @ max effort
5:15 rest

complete
+
A. subbed push press: 125, 135, 145 (PR for 3)
B. 219 (+45 @ 174) (PR +11)
+
complete; 5 CTB across
+
228m; 1:38.6/500m avg
229m; 1:38.2/500m avg
228m; 1:38.6/500m avg


AM weight @ home: 168.6
PM weight @ gym (including belt): 174

Everything felt excellent this morning.  I like the occasional morning training session - it's a nice change of pace.

Push presses felt better today than they have in a very, very long time - maybe ever.  Today, 145 would have qualified as moderate - never really felt heavy.  I only got 1 at 145 in August when going for a double, so I don't know what I was doing differently today. Wore nanos, maybe that's the secret.

Weighted pull-ups were great! Tried for +50 but didn't get very far.  +45 was legit! That's awesome.  Very happy with progress here.  A little disappointed that I seem to have gained back the 3lbs I thought I lost a few weeks ago.  Ate out Sat/Sun/Mon, which is not normal for me, so hopefully now that I'm back on track, it will level out again closer to 165-166.  Not super upset about it, just noting.

When warming up, tried to butterfly the CTBs and couldn't find the rhythm.  I think that's partially because I tend to slam my boobs into the bar instead of a gentle graze, which throws off the kip, so I did these with a regular kip.  Felt easier as the sets went on - it's been a while since I've done these.  Step ups felt awkward and dumb - I felt like I was in an 80's aerobics video.

Very happy with consistency on the longer row sprints.  When I did these in July, I dropped from 1:36 on the first one to 1:44 on the third one.  I think a lot of it is mental - I decided I was not going to drop off, and I didn't. Success.

Thursday

10:00 light scap activation
+
A. Squat clean, build quickly to 175
B. Weighted pronated pull-up, 3 x 1-2, 21X0; 2:00 rest
+
For 10:00:
Evens: 4-6 alternating pistols
Odds: 5-7 toes-to-bar
+
3 sets:
:40 row @ max effort
5:00rest

complete
+
A. complete
B. +25(2), +30(2), +35(1)
+
complete
+
206m; 1:37.0/500m avg
206m; 1:37.0/500m avg
206m; 1:37.0/500m avg

AM weight @ home: 166.9

PM weight @ gym (including belt): 173

Squat cleans felt good today - very happy that 175 is a weight I can hit confidently every time.  Built very quickly: 85, 125, 155, 175.  

Pull-ups did not feel as easy as last week, but I think +35 is a PR (208).

Discovered I could do pistols on my bad knee if I wore both knee sleeves at the same time... did 4 total (alternating) each round, but it was probably a bad idea because, while it didn't hurt much at the time, it's swollen now.  Ughhhhh. Shit.  I know I need to think of the bigger picture and not worry about not contributing to that part of the event this weekend, but it's still frustrating because I've gotten relatively decent at pistols and we could have done fairly well here.  7 TTB across, pretty easy.  I think Cody and I are going to split the TTB in 5s the whole way, and unfortunately he's going to have to be responsible for the pistols.  I hate this.

So, 0:40 is where I started to fall off and/or hit the wall in the last cycle of row sprints, which I did not do today!  Was conscious to pull back the pace just a hair (held 1:35) and pull all the way through the finish.  Very pleased with that!

Thursday

10:00 light scap activation
+
A. Squat clean & jerk, 3 x 1 @ 165-175; rest as needed
B. Weighted pronated pull-up, 3 x 2-3, 21X0; 2:00 rest
+
For 10:00:
Evens: 1 rope climb
Odds: :30 AirDyne @ 90% aerobic
+
3 sets:
:35 row @ max effort
4:45 rest

Complete

+

A. 165, 175, 175

B. +10(3), +20(3), +30(2)

+

Complete 

+

182m; 1:36.1/500m avg 

182m; 1:36.1/500m avg 

182m; 1:36.1/500m avg 

+

Oly class - clean and jerk

AM weight @ home: 166.3

PM weight @ gym (including belt): 171

Clean and jerks felt sloppy today - not heavy, but technique was lacking. Kept catching the cleans soft and with slow elbows, and pressed out all the jerks.  Hence the CJ work with Chelsea Kyle - worked at 135 for the whole hour, cleans were generally decent, but jerks need work.  I'm not using my legs at all and am hesitating to drop under the bar, which is why I end up doing my weird hybrid push press thing.

Weighted pull-ups and rope climbs both felt excellent today.

Lacking a little bit of power on the rower - never felt like I was hitting a wall, but just couldn't pull any faster or harder than 1:33-1:34.  Worse than June (185/185/181).  At least I'm consistent?

testing - Wednesday 16 April

AM:

25:00 AD @ z1 (500-600 cal/hr)

PM:

A1. Shoulder press, build to a max
A2. Weighted pull-up, build to a max
B. Unweighted ring dips, 10 x 2, 20X1; begin a set every :60
+

10:00 AirDyne @ Z1

A1. 104, 110F, 108Fx2

A2. 205.5 (173 + 32.5) - PR

B. complete

+

complete (600-700 cal/hr)

AM weight @ home = 169lbs

PM weight @ gym (including belt) = 173lbs 

Disappointed with the shoulder press (max is 108 from August).  Used the men's bar for 104 and 110, then switched to the women's bar for the attempts @ 108, but couldn't get past my nose.  Weighted pullups and ring dips felt good!

FOODS	Calories	Carbs	Fat	Protein	Cholest	Sodium	Sugars	Fiber
Breakfast
Egg - Whole, Raw, Extra Large, Xl, 3 egg	240	0g	15g	21g	630mg	240mg	0g	0g
Pure Farms - Applewood Smoked Bacon, 1 fried slice (12g)	50	0g	4g	4g	15mg	170mg	0g	0g
Red Potato - Red Potato - Small, 222 g	150	39g	0g	5g	0mg	0mg	2g	3g
Lunch
Beverly Int'l - Ump Vanilla Protein Powder, 1 scoop (31.5g)	120	5g	3g	20g	10mg	170mg	1g	1g
Trader Joe's Gluten Free Oats - Rolled Oats, 1/2 cup	150	27g	3g	6g	0mg	0mg	1g	4g
Trader Joe's - Almond Butter Raw Crunchy Unsalted, 32 grams (2 tbsp)	190	6g	17g	8g	0mg	0mg	2g	3g
Post-WO
Beverly Int'l - Ump Vanilla Protein Powder, 1 scoop (31.5g)	120	5g	3g	20g	10mg	170mg	1g	1g
Genr8 Vitargo® S2™ Muscle Fuel and Recovery Unflavored - Supplment, 0.5 scoops	70	18g	0g	0g	0mg	0mg	0g	0g
Dinner
Avocado - Californian, Raw, 140 g	225	12g	21g	3g	0mg	5mg	1g	10g
Beef - Flank Steak (Usda Round Steak), 6 oz/84g	340	0g	16g	48g	140mg	60mg	0g	0g
Trader Joe's - White Jasmine Rice, 1/2 cup - Dry	320	70g	0g	6g	0mg	0mg	0g	0g
Snack
Egg - Whole, Raw, Extra Large, Xl, 3 egg	240	0g	15g	21g	630mg	240mg	0g	0g
TOTAL:	2,215	182g	97g	162g	1,435mg	1,055mg	8g	22g