Saturday

AM
24 sets:
:30 AirDyne easy
:30 AirDyne easier
+
20:00 shoulder mobility + scap pre/re-hab + muscle-up play time

PM
10:00 bar muscle-up practice
+
A. Front squat, 3 x 3-5 light/moderate - can load above empty bar but be smart, 21X1; :60-2:00 rest
+
For time:
25 handstand push-ups
+
3 rounds for even times:
15 CTB pull-ups
15 burpees
2:00 rest
+
3-5 sets:
2:00 AirDyne @ 90% aerobic
2:00 AirDyne @ 50%
2:00 hip & ankle mobility

AM
complete

PM
complete
+
A. 53(5), 73(5), 93(5)
+
4:59
+
1:54
1:51
1:59
+
5 sets complete


Ring muscle-ups felt nice and aggressive, but only did 5 or 6 because my hands felt like they were going to rip and I didn't want to wreck the rest of the training day.

Bar muscle-ups are a disaster.  Got a few with the green band, but also missed a few with the green band.  I keep trying to do a high CTB/stomach to bar pull-up, but then I'm not in the right position at all to get over the bar.

I discovered that I have to really focus on driving my knees out on the front squats so that I can take pressure off the medial aspect.  Knee complained on the first set when I wasn't being as diligent about that, but when I added a little weight and really concentrated on not letting my knees drift in at all, it didn't bother me nearly as much.  

Handstand push-ups were better than last week, but still not as good as they sometimes can feel.  Opened with 5, then 3s and 2s, then mostly singles.  

Wanted to do all the CTBs in sets of 5, which lasted until the very last 5 on the 3rd set (3/1/1).  Rhythm fell apart as I got tired, but I hung on to the bar and just re-started the kip when this happened.  Burpees were steady, not too fast and not too slow.

Blah.  Kind of a mediocre day.  

Friday

A. 1 push jerk + 3 split jerks, build to a heavy set
B. Power snatch, build quickly to a single @ 115
+
AMRAP in 8:00 @ Open pace - this is 14.1 but 2:00 shorter:
30 double-unders
15 power snatches, 55
+
10:00 AirDyne @ Z1

A. 185

B. Complete 

+

4 rounds + 30 DUs + 13 snatches 

+

Complete 

Jerks started off a little rough but felt really good when they got heavier. 185 matches a push jerk PR, and I have 180 recorded as a 2RM split jerk, so that's pretty cool. 

Power snatch felt fine, still caught 115 pretty wide but feeling comfortable with this weight. 

UGH. Stupid 14.1. I hated it last year and I hated it today. I really thought I would do much better than last year, but I did exactly the same (or would have, if extrapolated out to the full 10:00 - 5 rounds + 30 DUs + 7 snatches). Tripped on one round of double unders, the rest were unbroken. Broke the snatches 8/7 for 2 rounds, then 6/5/4 for 2 rounds, then a disaster on the last round (doubles and singles). My grip was just fucking shot, I couldn't maintain a hook grip, and then the bar would just slip out of my hands, involuntarily. Breathing felt pretty good, and transitions between the movements were deliberate but not too slow, it was just the breaks in between sets of snatches that got to be too much.  I don't even know what to do to improve here.  Days like this make me not want to do the Open at all.  I really, really hope this year is different...

Thursday

30:00 swim @ Z1

Wednesday

AM
3 sets:
3:00 AirDyne easy
3:00 t-spine/anterior shoulder mobility - switch it up set-to-set
3:00 AirDyne easy
3:00 light scap activation

PM
A1. Shoulder press, 4 x 1-2, 21X1; :60 rest
A2. BB upright row, 4 x 3-4, 3010; 2:00 rest
+
5:00 @ 95%:
3 ground-to-overhead, 85
3 toes-to-bar
6 ground-to-overhead, 85
6 toes-to-bar
and so on...
+
10:00 rest
+
1 set:
500m row @ 97%

AM
complete

PM
A1. 100(2), 105(2), 110(2), 115(1 - PR+7)
A2. 63(4), 73(4), 78(3), 78(3)
+
72 (12/15 GTO) 
+
1:44.0

Awesome day!  Loved doing the shoulder stuff in the morning, I felt like I had better posture throughout the whole day at work.

Shoulder press felt EXCELLENT.  Previous best was 108 from 18 months ago, and I'd failed 110 a few times since then, so getting 110 for an easy 2 was somewhat unexpected but very welcome.  115 was slow but not too sticky.  Hooray!

Barbell upright rows felt good, I felt like I was in a better position than the single arm upright rows with the dumbbells.

GTO/TTB piece was super fun, I really enjoyed this.  Would LOVE for this to be the repeated Open workout this year... Both movements felt great; did the first 3 GTO unbroken, then all quick singles with no resting.  TTB: 3, 6, 5/4, 6/6, these felt super fast and easy today, too (taped bar, with the gymnastics mat below so I didn't have to jump).  Finished the round of 12 at exactly 4:00, and knew I could beat Conner's score of 9/15 if I wanted it, so I just kept picking up the bar without hesitating.  I know the weight is a little less, but my 13.4 score was 69 in 7:00, so that's neat.

Row is 0:00.2 off my best of 1:43.8 (from 2013).  I'm trying hard not to be disappointed with that; this is the closest I've ever come to the vicinity of that time, and I was very happy with effort here today.  Not to mention, doing this 10:00 after the other piece.  I really thought I would have a little PR, I was holding 1:43 pretty comfortably through the first 300m, then it just ever so slightly drifted up to 1:44-1:45.  Breathing felt really good, and I felt like I was able to deal with the lactate much better than usual, I just could not pull any harder.  Never went above 1:45, never hit the wall, never mentally gave up, never slowed down, so this is all progress.  It just sucks that being 0:00.2 off a PR hurts just as bad as a 0:00.2 PR...

Tuesday

AM
4-6 sets @ Z1:
300m ski erg
15 AirDyne calories
7 wall balls, 14 to 9'
10 unweighted hip extensions, 10X1

PM
A. 1 clean-grip deadlift + 1 clean pull (emphasize shrug/arms), 4 x 1 @ 185; begin a set every 2:00
+
6-8 sets @ 70% - more active recovery than anything:
3 power cleans, 135
3 ring dips
300m row
:90 rest

AM

5 sets complete

PM

A. complete
+
8 sets complete


What a pleasant day! This was most enjoyable.

Did 5 muscle-ups as part of my warm-up - it made me a little nervous not to have any for a whole week...

Clean pulls FINALLY are feeling better.  Had to double-check the weight on the bar, because it felt lighter than 185.

Changed into nanos for the power cleans @ 135, but still kept wrist wraps and the belt.  Just playing around with things for the Open.  Power cleans felt effortless today, super solid.  Ring dips were easy in this context, although I realized I do these 90% strict, I have no idea how to kip these.  Row was anywhere from 2:20-2:28/500m.  This was so laid-back, I could have done this all day...

Messed around with some handstand skill work at the end.  I really want to get a nice press to handstand! (used to be able to do these easily, 15 years and 30lbs ago...)

Monday

90:00 massage

Knee seems to have tolerated yesterday's front squats just fine, so whatever weirdness I was feeling doesn't seem to have consequences.  And, I finally got my crappy student health insurance to pay for the MRI! Hooray!

Sunday

10:00 bar muscle-up practice
+
A1. Front squat, 3 x 3-5 @ 33, 4011; :60 rest
A2. Strict pull-ups, 3 x :60; :60 rest
+
AMRAP in 8:00:
1 handstand push-up
20 double-unders
2 handstand push-ups
20 double-unders
3 handstand push-ups
20 double-unders
and so on...
+
3-5 sets:
2:00 AirDyne @ 90% aerobic
2:00 AirDyne @ 50%
2:00 hip & ankle mobility

complete
+
A1. 5, 5, 5
A2. 13, 11, 11
+
through round of 6 HSPUs + 20 DUs
+
4 sets complete


Stuck with jumping bar muscle-up practice today, on account of the rip from yesterday.  Was able to get a few on the straight bar attachment at the 6th hole from the top (couldn't get any at this height last week), so I guess this is progress?

Knee felt okay on the front squats - no sharp pain, but felt kinda weird (maybe just the slow tempo gave me time to think about how weird it was feeling).  This is not the same weird feeling as before, it seems more like just getting used to the movement weirdness more than anything else.  I was able to distribute weight evenly through both feet much better here than on the wallballs from earlier in the week.  

Strict pull-ups started off with a set of 4-5 then mostly quick singles.  This is the second week in a row of feeling like I should be doing better on these than the results show.  I think it's just that arms are getting a little fried by the end of the week.

Today was not a good handstand push-up day, either.  I don't know what my deal is, if it's an issue with not placing my hands in the same spot consistently or what, but these felt awful today.  Never got more than 2 in a row, failed a couple, and really struggled to lock out a couple.  I know sometimes I short the kip, and if I really concentrate on bringing my knees closer to my chest the push-up is much easier, but today I felt like I was resting on top of my head way too much and losing tension while I was bringing my knees down.  Ugh.  Frustrating. Had about 0:20 to start the round of 7 HSPUs and failed to get one because I rushed into it.  Double-unders were really fast though, getting used to the new rope.  Tripped on the second round, but I think the rest were unbroken.

I'm going to miss these quiet Sundays, but I'm getting very excited for the energy of the Open!  I'm also getting nervous.  But mostly excited!

Saturday

AM
10:00 @ 70% of [250m row + 25m/side moderate 1-arm overhead DB carry]
5:00 rest
10:00 @ 70% of [15 AirDyne calories + 25m/side moderate 1-arm Farmer's walk]
+
20:00 shoulder mobility + scap pre/re-hab + muscle-up play time

PM
A. 2 push jerk + 2 split jerks, build to a heavy set
B. Power snatch, 1-1-1-1 @ 85-95-105-115; rest as needed
+
For 12:00:
Evens: 3-5 touch-and-go power snatches, 85
Odds: 10 hand-release push-ups
+
10:00 AirDyne @ Z1

AM

complete with 40lb DB and 53lb KB

Noon

Mobility Clinic

PM

A. 175

B. Complete 

+

Complete 

+

Complete 

Did 4 muscle ups, then ripped :(  Wanted to try a few on the fat rings and work on stringing two together, but alas. 

Mobility clinic was great; most of this was stuff I learned from him last year, but always good to be reminded. Going to add back in a few pieces I had forgotten about.  Also, it's insane how keeping up with this stuff really works; huge difference from 8-9 months ago. Looking forward to another one of these with a lower body focus... 

PM session was short and sweet. Overhead complex felt good, ran through it at 165, and, while it was heavy, I knew that if I could get the first push jerk at 175 I could get the whole complex.   Everything was crisper at 175 than at 165. 

Power snatches felt much better than last week, 115 still isn't pretty but not nearly so bad today. 

Changed into nanos for the EMOM to practice for the Open. Felt the 4th rep get iffy on the first set, so decided to stick with 4 reps across, but these felt better as the sets went on so did 5 on the last one. HR push-ups felt very easy today. 

Man, I love this place. Great day. 

Friday

30:00 swim @ Z1

Thursday

10:00 light scap activation
+
A1. Shoulder press, 4 x 2-3, 21X1; :60 rest
A2. DB upright row, 4 x 1-2/arm, 3010; :60 between arms, :60 rest
+
For 12:00:
Evens: 8 CTB pull-ups
Odds: 6 easy air squats
+
3000m row @ 80%

Complete

+

A1. 95(3), 100(3), 105(2), 105(2)

A2. 45(2) x4

+

Complete

+

13:55.4, 2:19/500m avg 

+
gymnastics clinic

Shoulder press felt good, happy to hit 105 for 2, twice!  

Since I did the 45lb DB for 3 reps on the upright rows last week, I assumed I'd be able to get the 50 this week - NOPE.  Couldn't pull it all the way up, got stuck at chest-level.  So stuck with the 45.

Rhythm on the CTBs was all over the place.  Only one set was in rhythm for all 8 reps, and that was the one set I did on the taped bar.  

Air squats felt fine; knee has been a bit achy today, but the air squats didn't seem to affect that at all.

Row felt really good; played it safe for the first half (2:20-2:25/500m) - faster than a z1 pace, but wasn't sure how fast I could push it and still stay 80% for that long of a row, so I kind of just settled in to something that felt comfortable.  At 1000m left, I picked up the pace to 2:10-2:15, then under 2:05 for the last 500m.  Maybe this got to be closer to 85% at the end, but breathing felt good and I was in the mood to take the challenge today.

Gymnastics clinic was super fun, as per usual.  Did a bunch of bar muscle-up progressions and had a handstand walking contest with Jeff and Brandie - we all tied at just under 80' (the distance of the floor). Only touched the rings a handful of times; hands were very tender by this point and also I've gotten used to our rings and these are very, very different, and I didn't want to "tape over" what's been working for me.  Oh, and of course, tumbled a bit :)

Wednesday

AM
4-6 sets @ Z1:
300m ski erg
15 AirDyne calories
5 wall balls, 14 to 9'
10 unweighted hip extensions, 10X1

PM
A. 1 clean-grip deadlift + 1 clean pull (emphasize shrug/arms), 4 x 1 @ 185; begin a set every 2:00
B1. Power clean clusters, 3 x :30 @ 135, :90 rest
B2. Ring dips, 3 x :30; :90 rest
+
5:00 @ 90% of [10 alternating DB snatches @ 50 + 40 double-unders]
5:00 rest
5:00 @ 90% of [100m ski-erg + 10 hand-release push-ups]

AM
6 sets complete

PM
A. complete

B1. 6, 8, 8

B2. 9, 8, 8

+

3 rounds + 3 snatches

+

5 rounds


AM stuff felt really good this morning, and I finally had a Wednesday where I wasn't short on time and could do the full 6 sets. Knee continues to behave, 14lb wall balls were fine. Still catch myself protecting it a bit (slightly loading the opposite leg). I'm trying very hard to stop doing that, because there's absolutely no pain - I'm anticipating that it will hurt, but it doesn't. 

Clean pulls finally felt pretty strong today - although, I wish I could reproduce this at heavier weights.

Didn't realize that I had a broken collar, and the clip and one of my 5lb weights fell off the bar in the middle of my first set of 0:30 cleans - dammit! Should have been good for 8 reps on all 3 sets.  These felt super easy today.  All singles.

Ring dips felt better than last week, but still got tough - was opening with a solid set of 4 or 5 each time, but then mostly singles.

Felt like I was moving pretty slowly on the DB snatch / double-under piece.  The dumbbell actually felt really light, but I just couldn't make myself cycle through the reps any faster.  First two sets of double-unders unbroken, tripped twice on the last set.  Still getting used to the new rope, I can't tell if I like it or not yet... 

And that ski erg / push-up thing - holy triceps, Batman.  That's all I have to say about that.

Tuesday

AM
shoulder prep
+
30:00 Z1 of choice, off every 5:00 for 3 kipping handstand push-ups

PM
A. Muscle-ups, 5-10 attempts only; full recovery between attempts, play around w/a few low box step-ups during this time
B. Close-grip bench press, 3 x 4-6, 20X1; 2:00 rest
+
3 sets @ 70-80-90%:
3 rope climbs
30m yoke carry, a little heavier than last week
12 toes-to-bar
30 AirDyne calories
5:00 walk rest

AM

Complete on the AirDyne 

PM

A. 10, no misses
B. 135(6), 145(4), 145(4)
+
6:54
5:36
4:26 
with 180 on the yoke

Handstand push-ups felt nice and easy today. Maybe I was just rusty last week... 

Haven't missed a muscle-up in 4 training sessions (last Tuesday, Thursday, Saturday, today) so I'm 35 for 35.  That's awesome.  Ok.  Pretty confident that I can do these now, I'll try to stop making such a big deal about it.  It's just shocking how far I've come, from legitimately feeling like I'd never get one to this kind of consistency within just a couple of months.  So happy :)

Knee felt totally fine on 20" step-ups.  Did just a couple to 24", no issues there either...

Bench felt heavy.  Almost had the 5th rep on the last set, but Cody helped just a touch.

3 sets felt surprisingly good.  The first one was super slow - took very leisurely transitions.  Very happy with how the rope climbs felt - on the 3rd set, 3 rope climbs were done in 1:07, which is some kind of record for me (sad, but true), and all completed without fear of death, which is the real accomplishment. All toes to bar broken 6/6.

Monday

mobility

Knee feels better and better... still a bit achy on and off, but a million times better than I ever expected.  Absolutely nothing sharp and no inflammation.  Can we test it out a little more this week?

Sunday

10:00 bar muscle-up practice
+
For reps:
2:00 strict pull-ups
:60 rest
2:00 kipping handstand push-ups
:60 rest
2:00 toes-to-bar
:60 rest
2:00 double-unders
+
5 sets:
2:00 AirDyne @ 90% aerobic
2:00 AirDyne @ 50%
2:00 hip & ankle mobility

Complete

+

20 pull-ups

15 hspus 

33 toes to bar

122 double-unders 

+

Complete 

Oh dear. Bar muscle-ups need some work. I watched the videos from Carl Paoli and Dusty Hyland this morning, and it looked pretty straightforward... NOPE. I did some nice stomach-to-bar pull-ups, then tried a few with the purple band, then did some jumping ones on the little straight bar attachment. I can do them jumping (from down underneath the bar, starting with straight arms) when the bar is 7 holes down  from the top, but couldn't quite make it at 6 holes down. Looking forward to conquering this within the next month or two. I want to work on these at the gymnastics clinic on Thursday, too. 

Felt like I had zero pulling strength on the strict pull-ups. Opened with 5, then 3, then some 2s, then singles. I could do better here on a different day. 

Handstand push-ups felt great though! What the heck?! Opened with 7 (PR +1), then mostly singles, and a double to finish at the buzzer. Maybe could have gotten another rep or two if I started with a few sets of 3 or so instead of the one big set, but I was so surprised at how easy they felt that I just kept going! 

Toes to bar felt good, grip got fatigued pretty fast. 10/7/5/3s or something like that. 

Double unders started off great, but I started tripping a lot in the last 0:45. 65/25/small sets. Forearms were on fire. 

Happy to see progress in all these areas!