Thursday

@ Next Level 

5:00 split jerk tech work, nothing over 95
+
A. 1 paused front squat, 22X1 + 1 front squat + jerk dip squat, 1-1-1-1 @ loads allowing for quick drive out of the hole; 2:30 rest
B. Unweighted strict pull-ups, 5 x AMRAP; begin a set every 2:00
+
10 sets:
10 AirDyne calories @ 90% effort
:30 rest
3-5 strict toes-to-bar
:30 rest
+
2 sets:
:60 prowler push @ tough grinding effort
8:00 rest

Complete 

+

A. 155, 175, 185, 195

B. 6, 5, 5, 4, 4

+

Complete; 5 TTB across 

+

Complete on asphalt with 180lbs on a 55lb prowler

Solid day. Split jerks felt good, shoulder isn't an issue here at all. 

Could have started a little heavier on the front squats but I've been really sore the past few days (?) and started out with wimpy weight. The paused squat at 195 was surprisingly fast but the second squat was a little slower. 

Strict pull-ups felt better than ever! 

Kept the prowler moving the whole 0:60, but it was definitely a grind by the end...

Wednesday

@ Next Level

A. Clean-grip deadlift, 16 x 1 @ 255; begin a rep every :30

+

For time @ 80%

20 box jumps, tall (over 24)

35 strict push-up DB burpees, 35/hand

50 Russian kettlebell swings, 70

+
3 sets not for time:

15 reverse hypers

15 hip extensions
15 hollow rocks (forward & back = 1)

A. Complete 

+

13:55 with 30" box

+

Complete; subbed banded good mornings for the reverse hyper 

Rough day today - woke up sore and stiff, and didn't make optimal nutrition choices yesterday...

All CGDL felt like max effort lifts, but completed the 16. 

Couldn't find 80% today. Took the box jumps very slowly (3:00 to complete) to avoid major mishaps. DB push up burpees kicked my ass. Was moving slowly and took breaks every 5, but was breathing really heavily throughout. Intended to open with a bigger set of KB swings, but it felt like 200lbs when I picked it up; did 15/15/10/10. 

No reverse hyper here, so subbed in the banded good mornings (green band). 

Tuesday

off
=
14 hours of walking around Disneyland.  Should have worn a pedometer... pretty sure we walked over 10 miles.

Monday

@ Next Level

A. Back squat, build quickly to a tough 3

B. 1-arm Waiter's walk, 3 x 50m/side tough; :60 between sides
+

3 sets for even times:

500m row

16 alternating pistols

8 tough med ball or stone-to-shoulders

3:00 rest

A. 280 (video)

B. complete with 53

+

Complete with 115lb stone 

5:27

5:54

6:09

Fun day! Back squats felt heavy but happy to get all 3 @ 280. Hoping for a little PR at Triple Crown in a couple of weeks :)

Rowed at 2:08-2:12. Pistols were challenging today, with a few failed reps on each leg (oly shoes but no knee sleeves). Stone choices at Next Level were 90, 115 or 130 - opted for the 115 for a bit of a challenge. Definitely started to hesitate before picking it up, and the times reflect that... 

Sunday

30:00 swim @ Z1

+

shoulder therapy

complete; alternated between freestyle and breaststroke every 25m

Saturday

30:00 swim @ Z1

+

shoulder therapy

complete; alternated between freestyle and breaststroke every 25m.  Thought I was a slow swimmer until swimming laps with Kellie... that was a confidence booster.

Friday

@ Next Level

5:00 standing triple jump technique work as warm-up

+
A. Muscle snatch, 5 x 3 light; begin a set every :60

B. Snatch-grip deadlift w/pause just below knees, 4 x 1; 2:30 rest

C. Lying DB tricep extension, 3 x 12, 20X0; :60 rest
+

For time:

5 power cleans, 135

10m handstand walk

4 power cleans, 135

10m handstand walk

3 power cleans, 135

10m handstand walk

2 power cleans, 135

10m handstand walk

1 power clean, 135

+
3 sets:
:50 row @ 95-97%
5:30 rest

Complete

+

A. Complete @ 53

B. 193, 213, 218, 223F

C. Complete with 20s

+

6:34

+

1:42.1/500m avg, 245m

1:45.9/500m avg, 236m

1:46.6/500m avg, 234m

Switched today's swim with tomorrow's training due to schedule. 

Shoulder felt a little weird (not painful, just weird) on the first set of muscle snatches, so didn't add any weight to these. 4th and 5th sets felt great. 

Grip was limiter on the sn-grip deadlifts. 

Power cleans felt really fantastic today (all quick singles) but handstand walk was all over the place... Never made it more than 5m unbroken. Wearing oly shoes and wrist wraps may have had something to do with it...

Rowers here all have the holders for the handles removed, so had to reach up by the monitor to grab the handle, which made for a very slow start. Was holding 1:38-1:40 through the finish on all 3. 

Thursday

30:00 swim @ z1; alternated between freestyle and breaststroke every 25m

Wednesday

AM
@ home:
30:00 swim @ z1, alternated between freestyle and breaststroke every 25m
+
5 sets:
3 strict pull-ups; rest 0:30
0:60 FLR on ground; rest 0:30

PM
@ the games

Tuesday

Off today 

AM

Travel

PM

Floating on a raft in the pool 

Monday

30:00-60:00 aerobic recovery of choice

AM:

Mobility

+

30:00 AD @ z1

+

Shoulder stuff 

+

15:00 AD @ z1

PM

90:00 massage 

Sunday

A. 1-arm Farmer's walk, 3 x 50m/side tough; :60 between sides

+
For time:
600m sandbag run, 60 (3 x 100m out & back)
40 alternating pistols
100m bear crawl
100 double-unders
+
800m sled drag, add a little from last week, alternate forward & backward as desired but stay moving throughout

A. Complete with 100

+

14:54 

+

Complete with 125 on the sled 

Wow, really underestimated the work today. 1-arm FW were tough and felt like I was doing these for an hour (really only 10:00 or so, but still). 

SB run done in 4:00. Pistols were tough today (nanos and knee-sleeveless), and done in a little over 4:00. Bear crawl was steady and double unders were broken but took very short breaks. 

125 on the sled felt like 12,500 today. Debated stripping off the 35lb plate throughout the whole first half, but then realize I was almost done and just sucked it up and finished.  

Looking forward to a change of scenery for the next 2 weeks!

Saturday

AM
60:00 @ easy pace:
200m run
100 single-unders
5m handstand walk
25 row cals
:60 front leaning rest on ground

PM
5:00 standing triple jump technique work as warm-up
+
A. 1 snatch-grip deadlift w/pause just below knees + 1 snatch-grip deadlift, 5 x 1.1; :10 between movements 2:00 rest
B. Lying DB tricep extension, 3 x 15, 20X0; :60 rest
+
For time:
5 tire flips, heavy
50m Farmer's walk, 70/hand
4 tire flips, heavy
50m Farmer's walk, 80/hand
3 tire flips, heavy
50m Farmer's walk, 90/hand
2 tire flips, heavy
50m Farmer's walk, 100/hand
1 tire flip, heavy
+ 
3 sets:
:50 row @ max effort
5:30 rest

AM

complete 

PM

complete

+

A. 195, 205, 215, 220, 225

B. 15, 15, 15

+

9:22*

+

253m / 1:38.8/500m avg

253m / 1:38.8/500m avg

248m / 1:40.8/500m avg

Happy to add a little on the sn-grip deadlifts over last week. Grip/thumbs are the limiting factor on adding from 220+. 

FW with the 80 and 90lb dumbbells was a shit show. Could barely grip them to stand up with them, and only made it 2x 5-10m with the 80s before deciding to skip straight to the 100s. So I did 50m with 70lb KBs, about 15m (broken) with the 80s, dumped them and went back for the 100s and did 3x 50m with the 100s. Tire flips were no problem with the big fella. 

Escaped the row sprints without hitting the wall like the past couple of weeks. Pace was about 0:02 slower the whole way through the 3rd one, but held 1:39-1:40 through the finish. 

Friday

AM
100m IM warm-up 
+
20 sets:
25m swim
:30 rest
+
100m IM cool-down

PM
shoulder stuff + mobility


Felt SO GOOD to get back in the pool.  Also, it's been 10+ (15+?) years since I've done a workout in the pool other than plain z1 swimming, so that was super fun.  Looking forward to more of these!  Was in the pool for 24:00 total; each 25m took 0:22-0:24 at about 85% pace; pushed the 20th set a little more and made it in 0:21.  

Butterfly felt surprisingly good for how long it's been, but I'm really terrible at backstroke.  Like, really terrible.