Monday 30 September

REST DAY!!!!
=
much needed 90 minute massage tonight.  yes.

Sunday 29 September

For max reps:
2:00 rope climbs
:60 rest
2:00 alternating pistols
:60 rest
2:00 double-unders
+
5 rounds for time of:
10 thrusters, 135/95
20 pull-ups
400m run

3 rope climbs - tried taping my shin over a sock, but that meant the rope slipped pretty badly.
12 pistols on right leg only - in nanos! left leg still messed up.
subbed wall walks for DUs: 10
+
34:39. subbed 30 AD calories for running. all thrusters unbroken.  pullups were slow.  got super nauseous in the 4th round and took that AD almost at a z1 pace, but sprinted the last AD piece.  ready for a rest day.

Saturday 28 September

3 rounds not for time of:
3-8 muscle-ups
10-20m handstand walk
:30-:45 L-sit on parallettes, feet over plates
+
For times:
5 squat snatches, 60% 1RM
3:00 rest
5 squat snatches, 68% 1RM
3:00 rest
5 squat snatches, 77% 1RM
3:00 rest
5 squat snatches, 86% 1RM
+
6 rounds for time:
6 power cleans, 225/155
6 bar muscle-ups
6 handstand push-ups, 6/4″ deficit

Complete-ish. Worked on MU progressions.  I'm getting better about swinging my hips to the rings, but as soon as I decide to try to turn it over, I pull too early with my arms.  ARGH.
+
@75: 0:16, unbroken
@85: 0:16, unbroken
@96: 0:18, unbroken
@108: 0:42, all quick singles
+
10:00 bar muscle up practice - was able to get a few reps with the green band and smaller purple band!  These are fun.  Going to start working on these more often.
+
Scaled PC to 135 - must I say it again?  I don't like power cleans.
Subbed CTB for BMU
Scaled to regular HSPU
34:18

Considering I did 36 HSPU in addition to all that other stuff in the same time it took me to do 30 HSPU alone last week, I would say that's progress!  I was able to get several sets of 2s and 3s.  Really wish I didn't have to scale every part of this workout, but I continually see improvements so I just need to get over myself.

Thursday 26 September

AM:
35:00 AirDyne @ z1

PM:
3 rounds not for time of:
6-8 Russian leg lifts
12-16 alternating pistols
8-10/arm kettlebell snatches
+
A. 1 squat clean + 1 hang squat clean from below the knees, 1-1-1-1-1-1-1-1 adding weight each set; 2:00-3:00 rest
+
3 rounds for time of:
400m run
15 box jump overs, 24/20
10 front squats, 185/135

Complete-ish; subbed dragon flags for Russian leg lifts; only did pistols on my right leg; worked up to 45lb KB snatch
+
A. 105, 115, 125, 135, 145, 150, 155(1.F), 155
+
13:47 – subbed 30 AD calories for the runs (took about 2 minutes).  stepped on the box and jumped down to the other side.  front squats broken 5/5 for all.

Wednesday 25 September

3 rounds not for time of:
4-6 wall walks
4-6 skin-the-cats, knees must drop below head before returning
8-12 butterfly pull-ups
+
A. 1 push press + 1 push jerk + 1 split jerk, 5 x 1; 2:00-3:00 rest
+
On a running clock:
@ 00:00:
2000m row
@ 10:00:
10 muscle-ups
20 burpees
30 double-unders
40 ring dips
30 double-unders
20 burpees
10 muscle-ups
@ 20:00:
2000m row

- first row @ 90-95%, second @ 100%

Complete
+
A. 105, 125, 135, 145, 145
+
row 2k: 8:59.5
subbed jumping muscle ups (bottom of the ring at forehead height)
got through 15 ring dips
row 2k: 8:55.0 – this was not a 100% effort.  2:10 for the first 500m, 2:15-2:20 for the middle 1k, 2:10-2:15 for 1500-1800m, then down to 1:42 in the last 200m.  could have gone much faster in the middle.

Tuesday 24 September

A. 1 hang power snatch + 1 power snatch + 1 overhead squat, 5 x 1; 2:00-3:00 rest
B. Romanian deadlift, 3 x 5, 3011; 2:00 rest
+
“The Chief”
5 rounds for reps of:
3:00 of [3 power cleans @ 135/95 + 6 push-ups + 9 squats]
1:00 rest

A. 85, 95, 100, 105, 110 (got the hang power snatch but failed the power snatch twice)
B. 155, 175, 185
+
23 rounds + 3 PC + 4 push ups (got 5 rounds even on the first round but the pace dropped off pretty badly on the last 2 rounds)

1. I really dislike power snatches and power cleans. Ugh.
2. I really underestimated "The Chief."

Monday 23 September

rest day!
=
lots of mobility.

Sunday 22 September

3 sets not for time:
3 rope climbs
:45-:60 L-sit
10-20m handstand walk
+
On a running clock:
@ 00:00: 2000m row + 30 burpees over the rower + 30 thrusters, 135/95
@ 18:00: 1000m row + 20 burpees over the rower + 20 thrusters, 135/95
@ 30:00: 500m row + 10 burpees over the rower + 10 thrusters, 135/95

30:00 AirDyne @ z1
+
complete (2 rope climbs per round; L-sits on paralettes (3 x 0:15, getting better!))
+
first round done at 16:47
second round done at 28:30
third round done at 34:51

I am so tired.  Felt really rough coming in to today's training, and am happy it's over.  Everything was a grind.  Row was at 2:05-2:30, burpees were slow, and thrusters were heavy.  Really looking forward to being off tomorrow, and a lighter week ahead.

Saturday 21 September

A. Muscle Snatch 1-1-1-1-1
B. Work up to a tough single snatch
+
“CLB”
40 CTB
30 HSPU
20 Snatch (77% 1rm = 95)
30 HSPU
40 CTB
+
2000m row at 70-80%

A. 65, 70, 75, 80, 85
B. 115 (felt a little off at the lighter weights, but 110 and 115 were solid)
+
1 hour 17 minutes 8 seconds. snatches at 95.
+
complete @ z1

When I first saw the CLB workout, I figured that I would be scaling it.  I've never done more than 40 CTB pullups in one workout, and my HSPUs are miserable.  Stephen wanted me to do it as Rx'ed to get a baseline time, since we'll probably do this again in the future.  I agreed, but honestly did not expect to finish the first set of HSPU.  The CTB felt really good today (hooray! my kip has returned!), started off with 2 sets of 5 then fast doubles and finished under 7:00.  Did singles for all HSPU with 30-60 seconds rest between for both sets.  Did 1 snatch every 20 seconds (easy, could have gone faster here).  When I got back to the wall (at 43:24) I nailed my first HSPU, which was surprising.  I was holding out hope that I was just going to stop after the snatches and do half the workout, but since I was not failing the second set of HSPU I decided to finish the whole thing.  The second set of HSPU actually felt better than the first set, but my total time was almost exactly the same.  The last set of CTB took just over 7:00 and continued to feel strong.

I know I should be proud of myself for finishing (holy crap, I did 60:00 of HSPU practice, and only failed 3 reps) but I just feel so defeated.  This doesn't make any sense.  I was far more successful than I ever thought I would be doing this workout, but I just want to cry.  I hate being a girl.

Friday 20 September

35:00 AirDyne @ z1
+
LOTS of mobility.  feeling a little rough after this week.

Thursday 19 September

AM:
35:00 AirDyne @z1

PM:
A. Squat clean, 10 x 1 starting @ 55% and adding so that last 3 are 95+%, go for a PR if it’s there; begin a set every 2:00
B. High-bar back squat, 4-3-2-1-1-1-1-1 @ 70-80-90-95%-then go for a PR; 3:00 rest
+
3 rounds for time:
5 power cleans, 185/135
10 alternating reverse lunges, 185/135
50 double-unders

A. 95, 105, 125, 135, 145, 155, 160, 165, 170Fx2 - not feeling aggressive with the hips today.
B. 170(4), 195(3), 220(2), 235(1), 250(PR), 260(PR), 266(PR+21)
+
Subbed 15 AD calories for DUs
11:18

Holy cow.  I was hoping to squat 255 today.  250 and 260 were not very difficult at all, and 266 wasn't perfect but wasn't nearly as ugly as my last 1RM of 245 in April.  Super, super happy with this!  Was concerned about power cleaning 135 (prefer squat cleans) but took my time, did all singles, and didn't miss any.  The lunges weren't bad, but I was tired after parts A and B.  Did the first round of lunges unbroken, then dropped at 6 on rounds 2 and 3 (didn't have to... stupid).  

I'm really not looking forward to calculating 85% of this for the next cycle... uh oh.

Wednesday 18 September

A. Jerk balance, 3 x 3; 2:00 rest
B. Split jerk, 3-2-2-1-1-1-1-1 @ 60-70-80-90+% for all singles; 2:00 rest
+
For 30:00:
1st: 10/6 strict handstand push-ups
2nd: 15/10 bar dips
3rd: 10 pull-ups

- shoot for no misses and crisp reps over PRs on the split jerk- like last week, adjust gymnastics reps to the highest number you’re confident you can hit across all sets

A. 65, 75, 85
B. 110(3), 130(2), 150(2), 165(1)x5 (failed the last one) – none of these qualifies as a crisp rep.  don't know what happened to my split jerk :(
+
modified to:
1 kipping HSPU
5 bar dips
5 pullups
…
this was terrible. failed a lot of HSPU and dips.  got 5 rounds of HSPU then failed the last 5 rounds.  lost the dips somewhere in the middle, finished with 3-4 each round (with one round of 1 somewhere in there... oops).  all pullups unbroken, and seem to have regained some semblance of a kip.  shoulders are smoked.  frustrating day.

Tuesday 17 September

AM:
30:00 AD @ z1

PM:
A. Muscle snatch, 1-1-1-1-1 adding weight each set; :60-2:00 rest
B. Squat snatch, 10 x 1 starting @ 55% and adding so that last 3 are 90+%; begin a set every 2:00
C. Front squat, 3-2-1-3-2-1-6 @ 85-90-95+-90-95-100+-80%; 2:00 rest
+
AMRAP in 4:00:
2 squat snatch, 175/115
4 muscle-ups

A. 65, 75, 80, 85F, 85 - these are weird
B. 70, 80, 85, 95, 100, 105, 110, 115, 120, 125, 130Fx2 - mental fails.  130 is sooooooo close!
C. 190(3), 200(2), 215(1), 200(3), 215(2), 230F, 180(6) - these felt really good today - super happy to get 215x2!
+
1 round + 2 snatches + 2 jumping muscle ups - really, really happy with how consistent I've been snatching 115.  Other than a false start, missed only one rep in the middle and quickly recovered.  Also, jumping muscle ups are fun :)  Worked on muscle up progressions for a few minutes after - need to start doing this EVERY day.

Monday 16 September

rest day!

Sunday 15 September

Modified today’s quite a bit due to the bum leg…

3 sets not for time:
2-3 rope climbs starting from an L-sit position
4-6 dragon flags (demo here: http://www.youtube.com/watch?v=njKXkuhY7_0)
20-30 shoulder taps from top of wall walks
+
AMRAP in 4:00:
10 handstand push-ups
15 box jumps, 24/20
20 shoulder-to-overhead, 155/105
25 pull-ups
30 double-unders
4:00 rest
AMRAP in 6:00:
same as above
4:00 rest
AMRAP in 8:00:
same as above

30:00 AD @ z1
+
2 rounds complete; subbed kipping HSPU practice for the shoulder taps. dragon flags were surprisingly easier than expected!
+
subbed 10m handstand walk for the HSPU
subbed 15 russian KB swings @ 70 for the box jumps
S2O complete at 105 like everyone else
pullups like everyone else
subbed 10 calories on the AD for the double unders

in 4:00: through 10 pullups
in 6:00: through 17 pullups
in 8:00: through 9 calories on the AD

effing pullups. ugh.  could not hold on to the bar for the life of me, and kip has disappeared again.  mostly doubles, with a few sets of 3 and lots of singles.

Saturday 14 September

A. Drop snatch, 1-1-1-1; 2:00 rest
B. Squat snatch, build to a max for the day in 20:00
C. Squat clean, build to a max for the day in 20:00
D. Front squat, 3-2-1-3-2-1-6 @ 80-85-90-85-90-95+-80; 2:00 rest

- if you're feeling a front squat PR, go for it on the last single

A. Complete @ 84
B. 125 easy (matches PR), 130Fx3 - felt awesome today! 130 is soooooo close.
C. 175 (matches PR), 180Fx2 - really struggled with catching the bar with elbows high today.  the rep at 155 was the only really smooth one.
D. 175(3), 185(2), 200(1), 185(3), 200(2), 215(1), 225(1 – PR+5), 175(6) - first time using a belt, and it made it a lot easier to keep better form as the weight got heavy

+
muscle-up practice.  following the progressions from Carl Paoli's videos.  I can get on top of the rings pretty easily with the band on the low rings, but I'm having problems pulling the rings to my hips while keeping straight arms when kipping on the high rings.  Thanks to Rob and Chelsea for the tips and encouragement!

Friday 13 September

30:00 mobility
+
10:00 AD @z1
20:00 row @z1
+
30:00 mobility

Thursday 12 September

AM:
30:00 AirDyne @z1

PM:
1 hour snatch work with Mark Canella - he tweaked my starting position, and I got 115 several times with ease.  got 120 twice, but started failing because I was tired (got under it each time though!)
+
A. Squat clean, 6 x 1 @ 90-95% 1RM; 2:00 rest
B. Clean pull clusters, 3 x 1.1.1 @ 100% clean 1RM; :10 rest between singles, 2:00 rest
C. High-bar back squat, 4-3-2-2-2-2-2-2 @ 70-80-90 and last 5 doubles between 90-95%; 3:00 rest
+
3 sets for times:
500m row
2:00 rest

A. DNF – worked up to 145 but was fried from all the snatch work.  failed 155 twice and called it.
B. didn’t even start
C. 170(4), 195(3), 220(2, but barely), 205(2) x5 sets 
+
1:51.7
1:56.4
2:03.9 - mentally gave up

So. Incredibly. Tired.

Wednesday 11 September

3 sets not for time:
:60-:90 nose-to-wall hold
30-50 double-unders
5 light Sotts press
+
A. Jerk balance, 3 x 3; rest as needed
B. Split jerk, build to a max for the day in 20:00
+
For 18:00:
1st minute: 5/3 muscle-ups
2nd minute: 10/6 strict handstand push-ups
3rd minute: 15 Russian kettlebell swings, 70/53

-adjust EMOM gymnastics reps as needed BEFORE starting to ensure an achievable # across the board

HS holds complete (0:90 each time)
skipped double unders due to the bum leg
Sotts press complete with PVC pipe (tried once with the 33lb bar – that was comical)
+
A. 65, 75, 85
B. 165 – something was wrong with my jerk today.  Got 155, failed 170, then failed 165 twice before finally getting 165.  Strange and annoying.
+
modified to:
3 ring dips
1 kipping HSPU - these need so much work it's not funny.
15 swings at 53

Tuesday 10 September

A. Squat snatch, 6 x 1 @ 90-95% 1RM; begin a set every 2:00
B. 3-position halting snatch-grip deadlift, 1-1-1 @ loads that allow PERFECT balance & positions @ each pause; 2:00 rest
C. Front squats, 3-2-1-3-2-1-6 @ 80-85-90-85-90-95+-80; 2:00 rest
+
3 sets for times:
18 thrusters, 100/70
18 pull-ups
2:00 rest

A. complete @115 – no misses, but took forever to warm up to this weight and none felt smooth
B. 125, 130, 135
C. 175(3), 185(2), 200(1), 185(3), 200(2), 210F, 175(4)
+
2:33, 3:21, 3:40 – thrusters unbroken for the first two rounds, then 14/4 (stupid). pullups were atrocious, in sets of 2-4 the whole time. ripped at 13 on the last round, finished out with ring rows.

Monday 9 September

rest day!
=
lots of mobility

Sunday 8 September

On a running clock:
@ 00:00: 2400m run for time
@ 16:00: 1600m run for time
@ 28:00: 800m run for time

- all-out efforts for all 3 runs, accept the discomfort and accumulating fatigue
- if running is out, the only sub here is AirDyne repeats @ 225/150, 150/100, 75/50 cals on the same clock
Subbed AirDyne because one of my legs has decided not to recover from the last time we went running.  Have been smashing it with a barbell or lacrosse ball multiple times per day, but it doesn't seem to be getting any better :(

150 calories: 10:00 (matching my 300FY exactly) - wish I pushed just a little harder for a freebie PR
100 calories: 6:38
50 calories: 2:52

Paced everything a little too much.  Kept going out hot the first minute (1200-1400 cal/h), then backed down to 800-900 cal/hour for most of each ride.  Occasionally dropped down to 700cal/h; that was uncalled for.  Should have pushed everything harder.

Saturday 7 September

A. Drop snatch, 1-1-1-1; 2:00 rest
B. Squat snatch, 10 x 1; begin a set every :60
C. Squat clean & split jerk, 10 x 1; begin a set every :60
D. Front squat, 4-3-2-4-3-2-6 @ 80-85-90-85-90-95-80% 1RM; 2:00 rest

A. Complete @83
B. 75, 85, 95, 100, 105, 110, 115, 120Fx3
C. 105, 125, 135, 145, 155, 160, 165F, 165, 170Fx2
D. 175(4), 185(3), 200(2), 185(4), 200(1), 200F, 175(6)

Another off day.  Balance was off in the drop snatches and squat snatches.  Wasn't feeling aggressive on any of the Oly lifts.  Front squats felt prohibitively heavy.  Ugh.

Friday 6 September

rest day!

Thursday 5 September

A. Squat clean clusters, 8 x 1.1 @ 90+% 1RM; :10 between singles, 2:00 rest
B. High-bar back squat, 4-3-2-1-max @ 75-80-85-90-80%; 3:00 rest
+
4 sets for times:
15 CTB pull-ups
20 box jump overs, 24/20″
25 kettlebell swings, 70/53
2:00 rest

A. @160; 5 sets complete. Failed the second rep on sets 6 and 7. Dropped to 155 for the last set and failed twice.
B. 185(4), 195(3), 210(2), 220(1), 195(8)
+
4:25, 4:31, 4:56, DNF (ripped after 6 CTB, finished with ring rows. Did 10 KBS but ripped even worse, so called it)

Rough morning. Everything hurts.

Wednesday 4 September

A. Jerk balance, 3 x 3; rest as needed
B. Split jerk, build to a max for the day in no more than 15:00
+
For 16:00:
Evens: 2-3 weighted pull-ups
Odds: 10/7 ring or bar dips, 10X1
+
For time:
70/60 wall walks, start the clock and row for 2:00, each cal rowed = 1 wall walk (so… if you hit 70/60 cals in 2:00, your time is 2:00… if you hit 55 cals in 2:00, then your clock continues running until you complete 15/5 wall walks for a total of 70/60 cals + wall walks)

A. 65, 75, 85
B. 180, 190Fx2
+
complete-ish. struggled with the last 4 rounds. pullups: +5(2), +5(2), +5(2), +5(1), bw(3), bw(2), bw(2), bw(1)
bar dips: 7, 7, 5, 4, 4, 3, 3, 2
+
7:55 (39 calories + 21 wall walks) - held the row at 1:48-1:51 except for a few seconds around 1:15 in, when I edged up to 1:58 but quickly brought it back down. nice to throw up a competitive score on one of these metcon pieces, since they usually end disastrously.

Tuesday 3 September

AM:
30:00 AirDyne @ z1; get off the bike every 5:00 and do 1 rope climb (5 total)

PM:
A. Squat snatch clusters, 10 x 1.1 starting @ 55% and adding so that last 5 sets are 85+%; :10 between singles; begin a set every :90
B. 1 halting snatch-grip deadlift w/:02 pause @ mid-thigh + 1 snatch high pull, 3 x 1 @ 100-105% 1RM snatch; rest as needed
C. Front squat, 4-3-2-4-3-2-6 @ 75-80-85-80-85-90-75% 1RM; 2:00 rest
+
AMRAP in 8:00:
5 hang power cleans, 185/135
10 toes-to-bar

A. 70, 85, 95, 100, 105, 110, 115(1.F), 115, 115, 115 - really happy with consistently hitting 115
B. 125, 130, 135 - yeah, I could snatch this
C. 165(4), 175(3), 185(2), 175(4), 185(3), 200(2), 165(6) - so nice to not have a tempo!
+
3 rounds + 5 TTB
non-aggressive hips and slow elbows make for a bad time. bah.  there were the ugliest HPCs in history.  first round of 5 unbroken but lost the hook grip.  one double in the second round, then all singles.

Monday 2 September

rest day!

Sunday 1 September

3 sets NOT for time:
AMRAP CTB pull-ups - 4, 5, 5
AMRAP L-sit
15m handstand walk
+
2 sets for time:
8 CTB pullups
8 ring dips
15 snatches, 135/95
20 toes-to-bars
10 handstand push-ups
30 wall ball shots, 30/20 to 10′
35 kettlebell swings, 70/53
40 double-unders
8:00 rest

24:49, 32:49 (only 8 HSPU)
HSPU took about 12/15 minutes, with many, many fails.