Thursday

10:00 light scap activation
+
A. Squat clean & jerk, build quickly to your anticipated OPTathlon opener (heavy weight you KNOW will hit)
B. Weighted strict pull-up on rings, build to a max
+
For 8:00:
Evens: 5-7 kipping pull-ups
Odds: :30 AirDyne @ 90% aerobic
+
3 sets:
:30 row @ max effort
4:30 rest

complete
+
A. 175
B. 218 (173+45)
+
complete; 7 across
+
159m, 1:34.3/500m
159m, 1:34.3/500m

159m, 1:34.3/500m

AM weight @ home: 168.2

PM weight @ gym (including belt): 173

Really good day.  Clean and jerks were crisp and solid... thinking 175 is a good opening weight, as it's heavy but something I don't stress over and am always confident to hit it.  Would like to hit 175, 185, 195, 200 on Saturday... 

Strict pull-ups felt great!  +40 was easy, +45 was reeeeeeeally slow, but got it.

Butterfly pull-ups were the best they've ever been today.  7 each time, and did some CTB accidentally on the first round (advantage: boobs).  But then after the EMOM was over, I tried doing some butterfly CTBs on purpose and couldn't find the rhythm.  That's okay though, they will come - super happy with progress here!  

Row sprints felt good.  Was holding 1:31-1:32 for the majority, and very consistent today.  Almost identical to June (159/160/158).  

Then did about 30:00 of muscle-up work.  Holy shit.  Soon.  I'm making it through about half a turn over - my wrists are turning over, but I'm not throwing my head through or getting my hands back, so I'm still falling out of it before I'm in the bottom of the dip.  Today was the closest I've been, though... and legitimately the first time that I felt like it's possible.

Thursday

10:00 light scap activation
+
A1. Weighted strict pull-up on rings, 1-1-1-1, 21X0; :60 rest
A2. Split jerk, 4 x 1 all heavy; 2:00 rest
+
3 sets:
10m KB walking lunge steps + 1 shoulder-to-overhead @ each step, 35/hand
2:00 rest
+
For 10:00:
Evens: 5-7 kipping pull-ups
Odds: :15 AirDyne @ high effort
+
3 sets:
:25 row @ max effort
4:05 rest

Complete

+

A1. 25, 30, 35, 37.5

A2. 175, 185, 195, 200Fx2, 200! (PR +5)

+

Complete 

+

Complete

+

133m / 1:33.9/500m avg
132m / 1:34.6/500m avg
132m / 1:34.6/500m avg


Solid day!

+37.5 on the ring pull-up was definitely a max.  Took about 9 seconds to finally get my chin over the damned rings, but I got it without kipping.

Very happy with the jerk PR!  195 was super crisp, so I knew I had 200 today.  Pretty cool to be able to throw 200lbs over your head :)

Lunge/S2O wasn't too bad.  Not as bad as I'd heard from others.

Butterfly pull-ups were about the best they've ever been.  Did 6 each round, and first 4 rounds were great! Kip got a little wonky on the last round, but I butterflied 3, then readjusted, then butterflied 3 again without letting go of the bar.  Super excited to see progress here; I don't think I've ever gotten 6 before!

Row sprints were terrible.  I felt like I was running on low by this point... it was definitely max effort, I just could not get the pace any faster.  Slightly worse than June (133/134/134).

Thursday

AM
10:00 light scap activation

+
A. Paused front squat, 1-1-1, 21X1; 3:00 rest
B1. Weighted strict pull-up on rings, 4 x 1-2, 21X1; :60 rest
B2. Split jerk clusters, 4 x 1.1 tough; 2:00 rest
+
For 15:00:
1st minute: 3-6 kipping pull-ups
2nd minute: 12 wall balls, 14 to 10
3rd minute: :15 AirDyne @ high effort
+
3 sets:
:20 row @ max effort
3:40 rest

PM
Oly clinic

AM
complete
+
A. 240, 250, 260 (PR +5)
B1. +20(2), +25(2), +30(1), +30(1)
B2. 155, 165, 175(F.1), 175
+
complete
+
106m / 1:34.3/500m avg
107m / 1:33.4/500m avg
106m / 1:34.3/500m avg

PM
Split jerk work 

Happy with the front squat PR!  260 actually felt better than 250.  It was s-l-o-w on the way up, but never felt like I wasn't going to get it, and wasn't too ugly.  Now... if only my clean would catch up...

4 pull-ups each round; all butterflied and in rhythm.  Definitely making progress here, just not very quickly (patience is not my strong suit).  Wallballs were easy.

Basically just pulled the shit out of the rower - took about 0:06 to get started, then was between 1:29-1:31 through the finish.  A couple of meters better than June's 0:20 sprints (104/105/105).

Knee feels much better than it did on Tuesday, but still feel like I'm being stabbed through the knee at the bottom of every squat...

Chelsea Kyle helped me fix a couple of things in my jerk... I wasn't keeping my lats/upper back tight on the dip (UGH it's almost like you need these muscles for everything), which translated into more of a push press set up when the weights got heavier. Now that I'm actually aware of these muscles, it was a fairly easy fix. Also focused on punching the bar to the ceiling, which resulted in a much more aggressive jerk and more stable overhead position.  Worked at 125-145, nailed a bunch of really solid ones at the end... 

Thursday

10:00 light scap activation
+
A. Paused front squat, 2-1-1, 21X1; 3:00 rest
B1. Weighted strict pull-up on rings, 4 x 2-3, 21X1; :60 rest
B2. 1 push jerk + 1 split jerk (hold on to bar throughout), 4 x 1 building each set; 2:00 rest
+
For 12:00:
1st minute: 3-6 kipping pull-ups
2nd minute: 12 wall balls, 14 to 10
3rd minute: :15 AirDyne @ high effort
+
Not for time:
100m Farmer's walk, 100+/hand

complete
+
A. 235(2), 245(1), 255(1)
B1. +10(3), +15(3), +20(3), +25(1)
B2. 145, 155, 165, 175
+
complete
+
complete with 110/hand


Solid day!

May have been a bit ambitious on the paused front squats, but wanted to match or better last week's numbers (I always assume that I should be adding from week to week, especially if the reps are descending...).  245 was solid but a little sticky on the way up.  255 was effing ugly.  That matches my 1RM though, so pretty cool to hit it again, and with a pause.

Ring pull-ups and jerks felt great.  Split jerks were fantastic today - I credit the new kicks.

Butterfly needs a bit of work - just not consistent yet. 5 each round, but only one round was in rhythm for all 5 reps.  Wall balls were very easy today.

Farmer's walk was no different with the added weights.  In my mind, I thought I had 120/hand, but when I just typed it out, I realized I added 20 total, not 20 per hand.  That was a dumb mistake.  I think I can go significantly heavier.