Saturday

AM
30:00-60:00 round-the-world of choice or swim

PM
A1. Wrist flexion stretching, kneeling w/top of hands on ground and fingers facing toward feet, rotate locked elbows forward and lean back w/fingers pressed into ground, 2 x 10 reps w/short pause @ end range; :30 rest
A2. Wrist extension stretching, kneeling w/palms on ground and hands supinated so fingers facing toward feet, lean back w/fingers pressed into ground, 2 x 10 reps w/short pause @ end range; :30 rest
B. Squat snatch clusters, 3 x 1.1.1.1.1; :10 between singles, 2:30 rest
+
For reps:
5:00 muscle-ups
:60 rest
3:00 wall balls
:60 rest
:60 double-unders
+
3 sets not for time:
:15 L hang from bar accumulation
6 moderate DB upright rows (both arms at same time)

AM

20:00 AirDyne @ Z1

+

10:00 mobility

PM

A1/A2. complete 

B. 115, 120, 125(F#4)

+

12

70, 14 to 9'

74

+

complete with 35/hand


Everything felt great today!

Snatches felt really crisp for the most part; didn't video, but I'm guessing 90% of these were a low power, not full squat.  Don't really know what happened on that one miss, I think I just got a little lazy.  Took an extra 0:10 then hit the 5th rep, no prob.

Muscle-ups felt really good... don't think I can really score much higher than this until I'm stringing some together.  Did 3 in the first minute, then 2 in minutes 2-4, and 3 in the last minute.  No fails, no issues, but not confident at all to try for any doubles. 

Wallballs felt pretty good in the beginning.  Broken 20/15/15/10/10.  Shoulders got pretty fatigued in the last minute.

Double-unders cooperated for the most part; tripped at 41, then small sets after that.

Sad to see Kellie go... it was so nice having her around this week! 

LOVE

Friday

OFF 

Thursday

AM
5 sets very easy:
2:00 bike
:60 front leaning rest on ground
2:00 bike
:30/side plank
+
15:00 mobility work of choice

PM
10:00 muscle-up tech practice on fat rings
+
A1. Bear crawl, 5 x 10' forward + 10' reverse, slow & controlled keeping hips level; :30 rest
A2. Deadbug w/hands pressed into wall, 5 x 10 alternating breathing out hard each rep; :30 rest
B. Hang power snatch, build to a 3RM
+
6 sets even:
2 split jerks from the blocks, 165
35 double-unders
:90 walk rest
+
3 sets:
:40 row @ 97%
5:20 walk rest

AM

3 sets complete

PM

complete; a bunch of easy singles, one double 

+

A1/A2. complete 

B. 120

+

0:41

0:39

0:38

0:39

0:40

0:38

+

209m

209m

207m

Solid day! And it was really nice to do my normal Thursday stuff without feeling rushed. 

Muscle-ups felt great, but kept hesitating on the double for some reason. 

Pleased with the hang snatches today - these went much better than last week. Deadlifted 125 and it felt heavy, gave up. 

Split jerk / double under combo was really solid today. All split jerks crisp and easy, all double-unders unbroken. Huzzah!

Row sprints are getting gross. 0:40 is a long time. 

Wednesday

AM
5000m row @ Z1
+
10:00 hamstring/hip/quad mobility work

PM
A. 1 & 1/4 front squat w/no sleeves, build to a 1RM
B. Weighted supinated CTB pull-up, build to a 1RM (score as bodyweight + load added)
+
6 sets @ high effort:
1 bar muscle-up
5 burpees
1 bar muscle-up
:60 rest
+
3 sets @ high effort:
10 toes-to-bar
200m run
50m Farmer's walk, 70/hand
:90 rest

AM

complete

PM

A. 223

B. 229 (60.5 @168.5)(PR +14); pull-up PR at 231.5, but not CTB

+

7 sets attempted 

1/F

F/F

1/1

1/F

1/1

1/1

1/F

+

1:58

2:02

2:00


1&1/4 front squats felt really good.  The 223 felt extremely ugly, but didn't video.

Big PRs on the weighted CTB and weighted pull-up.  That's cool.  These felt super strong.

Missed several bar muscle-ups while warming up for the 6 sets, and started to get a little nervous.  When I finally hit one, I just counted that as the first set.  All burpees were high effort, and tried to jump back up the bar as quickly as possible with a reasonable chance of hitting the second bar muscle-up.  Overall, I guess I'm pretty happy with hitting the second one on 3 sets, considering that I thought this might be a little ambitious for my current level of bar muscle-up proficiency.  I think if I took an extra breath on those fails, I would have had more success - the "high effort" forced me to push the pace before I was certain I would get one.  And added an extra set because of the one set where I missed both.

3 sets felt awesome.  All TTB easily unbroken, FW easily unbroken, and felt really good to open up a bit on the runs - it's been a long time (June?).

Tuesday

OFF or Z1 active recovery of choice

45:00 hike @ Ault Park with Kellie

Monday

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

PM
A. Back squat w/chains, 10 x 2 @ 40% 1RM on bar, 10X1 - emphasis on depth & speed; begin a set every :60
B. KB weighted pistols to bench/box (same set up as last week), 3 x 3-5/leg, 21X1; :60 between legs
+
AMRAP in 4:00 - do this again w/all singles right out of the gate:
Strict pull-ups, complete the descent of each rep
+
4 sets:
500m row @ 1:54.0-1:54.9/500m
2:30 walk rest

AM

complete with 45 on the sled

PM

A. complete with 120 on the bar

B. 20, 35, 40(4)

+

31

+

1:54.6

1:54.5

1:54.5

1:54.1

Back squats felt good; last couple of sets started to feel a little heavy.  Buried all of these, and came up so fast on a couple of them that I almost lost my balance.

Box pistols were fine.

Strict pull-ups were still so pathetic.  Stood on a jerk block so I wouldn't have to jump for each rep.  Used the bar that faces away from the clock, and didn't look at the clock until I had done 20, and it was 2:12 in, which is almost exactly the same as last week when I opened with bigger sets.  The first 10 or so were really quick, then I thought I was pausing between reps just long enough to shake out my arms, but I must have been standing around much more than I thought.  Merrrrrr I feel like I should be able to score closer to 40.

Rows were tough but didn't feel any danger of dropping off.  This is getting weird.

Also, got a nasty headache in between the pull-ups and rows, which was probably a result of improper fuel timing - I ate breakfast and lunch as if I were training at 12-1pm, but didn't get to the gym until closer to 3.  PWO shake cured it.  Lesson learned.

Sunday

AM
30:00-60:00 easy walk or hike

PM
A. Hang power clean, build quickly to a heavy single
B. Clean-grip deadlift, 10-8-6 moderate, 11X1; 2:00 rest
+
8:00 @ 80% of [1 hang power clean @ 88% of best load in A + 3 strict handstand push-ups to Open standard]
4:00 rest
For time:
90 double-unders
30 ski-erg calories
90 double-unders

AM

subbed 13:00 AirDyne @ Z1

PM

A. 165, 175Fx2

B. 155, 175, 195 - no belt

+

11+1 HPC @ 145

+

6:10

PM2
90:00 rock climbing @ Climb Time


Hang power cleans felt pretty terrible today.  The first miss at 175 was close, just too forward to save it.  Only deadlifted it the second time, and kind of didn't know what to do with the bar from there - it felt super heavy.  It kind of felt like the same problem I was having with the hang snatches from the other day, where I just didn't know how to engage my legs from the hang position. 

Clean-grip deadlifts felt good.  Kind of guessed on what a "moderate" weight would be here... 

Hang power cleans continued to feel like shit in the 8:00 piece, but no misses (some quite ugly, some less ugly).  All strict HSPUs unbroken.  Had Kellie watch a few reps while I warmed up to make sure my heels were over the line, then made chalk handprints to make sure that I always put my hands in the same place.  Made sure to flex my feet to raise my heels as much as possible at the top, but there was no one watching these reps and I didn't video, so I'm just assuming that I was consistent enough to ensure these were all to Open standard.  I did have to adjust to a slightly narrower position and slightly closer to the wall than I had been doing, but not a huge change.

Double-unders were great on the first set; tripped at 67, then a few small sets to finish the 90.  Skiied at >800 cal/h.  Second set of double-unders was complete shit; no set bigger than 25, and lots of trips on the first jump, which added an enormous amount of time.  I really think my rope is just a quarter of an inch too short, and when I get fatigued and my arms drift away, the rope no longer grazes the ground...

Had a work outing to Climb Time today, and Kellie and Chelsea joined me!  This was super fun.  It was really cool to learn something new and, as cheesy as it sounds, use your fitness outside of the gym.  I'd like to go again!

Not pictured: the ground, approximately 6" out of frame...

Saturday

AM
30:00-60:00 round-the-world of choice or swim

PM
A1. Wrist flexion stretching, kneeling w/top of hands on ground and fingers facing toward feet, rotate locked elbows forward and lean back w/fingers pressed into ground, 2 x 10 reps w/short pause @ end range; :30 rest
A2. Wrist extension stretching, kneeling w/palms on ground and hands supinated so fingers facing toward feet, lean back w/fingers pressed into ground, 2 x 10 reps w/short pause @ end range; :30 rest
B. Snatch gauntlet, 1-1-1-1-1-1-1 tough but not maximal; begin a rep every :90-2:00
+
AMRAP in 12:00:
1 muscle-up
5 wall balls, 20 to 10'
+
3 sets not for time:
:10 L hang from bar
6 light DB upright rows (both arms at same time)

AM

skipped

PM

A1/A2. complete 

B. 115, 120, 125x5

+

13 (+1 MU fail at the buzzer)

+

complete with 30/hand 

So happy Kellie is here! She landed at 5:40am, so skipped the z1.

Snatches didn't feel nearly as crisp as last week, but no misses. I didn't video these, but I have a feeling all were power except the very first rep at 125 which was decidedly squat, my knee told me so :/ Fuckkkkkkk.  It doesn't hurt like it used to, but it's not 100%.

AMRAP was just okay - wallballs were really tough, and had a few reps that didn't quite make it to 10'.  The first few muscle-ups were pretty easy, but had to slow down a touch in the middle when I started catching them really, really low.  Also I felt really crowded during these, there were so many people right around the rings that I felt a little less comfortable generating a big kip, which sounds stupid because I probably wouldn't have kicked anyone.  Had 0:10 left after the 13th round of wallballs, and I knew before I even jumped up to the rings that it wouldn't happen, but tried anyway.

Friday

OFF

Thursday

AM
5 sets very easy:
2:00 bike
:60 front leaning rest on ground
2:00 bike
:30/side plank
+
15:00 mobility work of choice

PM
10:00 muscle-up tech practice on fat rings
+
A1. Bear crawl, 5 x 10' forward + 10' reverse, slow & controlled keeping hips level; :30 rest
A2. Deadbug w/hands pressed into wall, 5 x 10 alternating breathing out hard each rep; :30 rest
B. 1 power snatch + 1 hang power snatch, build to a tough set for the day
+
5 sets even:
3 split jerks from the blocks, 155
40 double-unders
2:00 walk rest
+
3 sets:
:35 row @ 97%
4:55 walk rest

AM

3 sets complete

PM

failed 2, made 2, moved on 

+

A1/A2. cut to 3 sets 

B. 105, 115FHPS

+

complete, a little over a minute if I tripped (sets 1-3) and a little under a minute if unbroken (sets 4-5)

+

183m

182m

178m (handle flew out of my hands in the middle)


Today was pretty terrible.  I got to the gym after 6pm, which is way too late for this much volume.  I hate this - Thursdays have all my fun stuff, I enjoy higher volume training days, and I really hate deviating from the program.  But after the rough couple of days I've had, the last thing I wanted was to be in an empty gym at 9pm all by my lonesome.

Barely warmed up at all, which explains the fails on the first 2 muscle-ups.  These felt horrible today, and I didn't feel like spending 10 minutes here.

Cut the A1/A2, and didn't rest at all between movements.  Again, didn't feel like spending 10 minutes doing this.

I was excited for the snatch complex, but these felt terrible.  My shoulders were super tight (again with the lack of warm-up), and I completely forgot how to hang snatch.  I did okay at 105, but when I brought the 115 back down to the hang, I just held the bar and felt like I had no tension at all in my body.  Worked on hang snatches alone for a few minutes, and Austin even commented that I didn't look comfortable.  I don't know what the deal was.  Dropped back down to 105 and couldn't do that again either, so... wtf? 

No belt on the split jerks, but did wear Olys.  Bar felt much heavier than it should have, but most of the reps were pretty crisp anyway.

Row sprints actually felt pretty good, until the handle flew out of my hands.  I'm surprised I didn't lose more than 4m with this mishap.

Shitty couple of days.  Busy day tomorrow, then Kellie comes on Saturday!

Wednesday

AM
5000m row @ Z1
+
10:00 hamstring/hip/quad mobility work

PM
A. 1 & 1/4 front squat w/no sleeves, build to a 2RM
B. Weighted supinated CTB pull-up, 2-2-2, 31X0; 2:30 rest
+
6 sets:
1-2 bar muscle-up
200m easy jog
:90 rest
+
3 sets:
10 burpee toes-to-bar
50m Farmer's walk, 70/hand
:90 rest

AM

subbed 15:00 AirDyne @ Z1

PM

A. 203 (ugly)

B. 35, 40, 45 @167.5

+

complete, all singles 

+

complete, FW unbroken 

Happy to train today, there was a minute there this afternoon when I thought I wouldn't be able to.  Woke up feeling generally ill and like I got punched in the kidney, which got worse throughout the day.  Long story short, I have a kidney stone.  Fan-fucking-tastic.

1&1/4 front squats felt just okay; not happy with how heavy the bar felt.  193 started to get a little ugly, and probably should have stopped there considering how ugly 203 was...

Weighted CTBs felt really good.

Most of the bar muscle-ups felt good, but I still have no idea how to string two together.  Failed one rep in the middle somewhere, but rested 0:30 then hit it.

First set of burpee TTBs were awkward and slow, but found a better rhythm as the sets went on.

Tuesday

OFF or Z1 active recovery of choice

OFF

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 @ 40% 1RM on bar, 10X1 - emphasis on depth & speed; begin a set every :60
B. Pistols to bench/box just above parallel, 3 x 3-5/leg, 21X1; :60 between legs
+
AMRAP in 4:00:
Strict pull-ups, complete the descent of each rep
+
5 sets:
500m row @ 1:55.0-1:55.9/500m
2:30 walk rest

AM

subbed 30:00 AirDyne @ Z1

PM

A. complete with 120 on the bar

B. 5 across 

+

28, + 2 fails 

+

1:55.2

1:55.3

1:55.2

1:54.7

1:55.7


Back squats felt really fast today, and the bar felt light.  Videoed the whole thing, and depth was solid on every rep.

Pistols were totally fine, no issues at all.  Stood on a 55lb plate to get the bench right around parallel.

Strict pull-ups were a complete disaster.  I felt really heavy (thanks to the 4 Days of Celebration that concluded yesterday), and I haven't done strict pull-ups in a long time and the movement just felt unnatural.  4/4/3 in the first minute, 2's until 19 in the second minute, then very slow singles in minutes 3 and 4, with the two fails occurring when I tried to rush the next rep.  This is so pathetic.

Wanted to redeem the training day on the rows.  These are getting to be extremely unpleasant.  Tasted a bit of yesterday's Thanksgiving dinner on the last one... 

I like wearing shoes.

Sunday

AM
30:00-60:00 easy walk or hike

PM
A. 1 power clean + 1 hang power clean, build quickly to a tough set
B. Double overhand Romanian deadlift w/straps, build to a 2RM, 3010 - you can set these up in the rack so you don't have to pull the first from the floor...
+
4:00 @ 90% of [2 heavy power cleans + 4 strict handstand push-ups]
4:00 rest
4:00 @ 90% of [12 kettlebell swings @ 53 + 12 burpees]
4:00 rest
4:00 @ 90% of [10 ski erg calories + 50 double-unders]

AM

slept in

PM

A. 170 (video)

B. 270 (video)

+

3 + 1 PC @ 175

3 + 9 KBS 

2 even

I've been completely off the reservation, diet-wise, for the past 3 days, and I can feel it. I kind of needed the mental break, but it's crazy how sugar/gluten/alcohol makes me feel. Friendsgiving today, then back to normal tomorrow.

Power cleans weren't quite as crisp and easy as they were last week, but happy with the continued success of getting lower instead of wider.  Power cleaned 175 twice pretty easily, then chickened out on the HPC both times.  

Taking the bar from the rack for the RDL was a HUGE gamechanger.  These were so much easier without the initial deadlift.  270 seems like a ridiculous amount of weight, so I took video to make sure that I've been doing them correctly this whole time... 

Intended to use 165 for the power cleans on the first 4:00 piece, but I already had the bar loaded with 175 in competition plates, so I decided not to be a pussy and just use 175.  Definitely had to take a moment or two before each rep, but no misses, and done in metcons.  This is the most consistently I've ever hit heavy power cleans in one day, for sure.  All strict HSPUs easily unbroken.

Had a hard time pushing the pace on the KBS/burpee piece, just because those two movements suck.  Dropped right into the burpees and kept a steady pace on these, but definitely hesitated before picking up the kettlebell each time.

Double-unders were good on the first round (tripped once at 39), but shit on the second round.  I should have had plenty of time to get back to the ski erg, but I tripped like 17 times on the second set.