Saturday 31 May

AM weight @ home: 170.3

PM weight @ gym (including belt): 174

AM
60:00 @ easy pace:
200m run
100 single-unders
5m handstand walk
5 strict toes-to-bar
20 row cals
:30/side plank

PM
A. Squat snatch, build to a max
B. Snatch-grip deadlift, 3 x 5-7, 2021; 2:00 rest
C1. Weighted ring dip (depth in video is good), 3 x 1-2, 20X1; :30 rest
C2. Ring dip, 3 x AMRAP (-1); :30 rest
C3. Bar dip, 3 x AMRAP (-1); :30 rest
C4. Rope climb, 3 x 3; 3:00 rest
+
Not for time:
60 abwheel roll-outs, slow & controlled

AM
complete

PM
A. 125, 130Fx3, 127Fx2
B. 115(7), 130(7), 145(4)
C1. +10(2), +20(2), +25(1)
C2. 4, 3, 4
C3. 6, 5, 4
C4. complete
+
complete; 4 x 15

AM session fun and easy, except left shoulder is starting to feel like the right one did a few months ago - so far, only bothering me on the side planks.  HS walks, TTB, snatches and dips all totally fine.

125 flew up easily; couldn't get under 130; got under 127 on the first try but it was way out in front.  So frustrated.  SGDL were fine; should have gotten a couple more reps at 145, but lost the hook grip on one hand.

Friday 30 May

30:00 swim @ z1

complete; short course; 1000 yards; alternated between freestyle and breaststroke every 50.  Felt really good today.

Thursday 29 May

A. Front squat, 1-1-1-1-1-1 adding each set so that last is heavy but fast for the day; :60-2:00 rest, only take what's needed to change plates, get focused, and make the lift
B. 2 push presses + 1 push jerk, 6 x 1; begin a set every :90
+
For time:
50m indoor sled drag, very heavy grind
8-6-4 of [strict ring dips + strict pull-ups]
50m indoor sled drag, very heavy grind
+
4 sets:
:18 prowler push @ max effort, load for high speed/fast foot turnover
2:42

A. 175, 205, 225, 235, 245, 250
B. 125, 135, 140, 145, 145, 150
+
10:33 with 135 on the sled
+
complete outside with 90 on the prowler

Disgustingly humid today - everything felt good, just wanted to move at a snail's pace.  Push presses went much better than last week - the first rep at 145 was a little shaky, but other than that everything was solid.  

Thought the sled might have been too light on the first 25m, but after turning it around, it became a very heavy grind on the return trip.  Still only doing singles on the strict ring dips, but moving quickly through these.  Doubles on the pullups through 8, and the first 4 of 6, then singles to finish (all pronated grip).  Spent more time staring up at the bar than I would have liked. 50m sled drag took 1:47 on the first 50m and 1:33 on the last 50m.

FOODS	Calories	Carbs	Fat	Protein	Cholest	Sodium	Sugars	Fiber
Breakfast
Egg - Whole, Raw, Extra Large, Xl, 3 egg	240	0g	15g	21g	630mg	240mg	0g	0g
Lunch
Broccoli - Raw, 100 g	34	7g	0g	3g	0mg	33mg	2g	3g
Kirkland Signature (Costco) - Boneless Skinless Chicken Breast Tenderloin - Corrected, 6 oz	165	0g	2g	38g	90mg	300mg	0g	0g
Sweet potato - Raw, unprepared (Sweetpotato), 335 g	288	67g	0g	5g	0mg	184mg	14g	10g
Post-WO
Beverly Int'l - Ump Vanilla Protein Powder, 1 scoop (31.5g)	120	5g	3g	20g	10mg	170mg	1g	1g
Genr8 Vitargo® S2™ Muscle Fuel and Recovery Unflavored - Supplment, 1 scoops	140	35g	0g	0g	0mg	0mg	0g	0g
Dinner
Trader Joe's - White Jasmine Rice, 1/2 cup - Dry	320	70g	0g	6g	0mg	0mg	0g	0g
Kirkland Signature (Costco) - Boneless Skinless Chicken Breast Tenderloin - Corrected, 3.6 oz	99	0g	1g	23g	54mg	180mg	0g	0g
Beef - Flank Steak (Usda Round Steak), 6 oz/84g	340	0g	16g	48g	140mg	60mg	0g	0g
Avocados - Raw, 83 g	133	7g	12g	2g	0mg	6mg	1g	6g
Snack
Strawberries - Raw, 116.0 g	37	9g	0g	1g	0mg	1mg	5g	2g
TOTAL:	1,916	200g	49g	167g	924mg	1,174mg	23g	22g

Wednesday 28 May

AM
For 35:00 @ Z1:
800m row
200m jog

PM
A. Clean-grip deadlift, 16 x 1 @ 235; begin a rep every :30
+
Every :60 for 12:00:
6 kettlebell swings @ 70 + 6 burpees
+
3 sets not for time:
20 banded good mornings
15 glute-ham sit-ups
10 glute-ham raises

AM

complete; 6 full rounds; rowed between 2:30-2:39/500m

PM

A. Complete 

+

...errrr... 12 sets done in 16:00

+

Complete; purple band 

The KBS / burpee piece kicked my ass today. Did the first 4 minutes as written, but the 4th minute took 0:48 to complete, and I looked at that 70lb kettlebell... and made the decision to skip the next minute. Then did another 2 minutes in a row, with set 5 taking 0:31 but set 6 creeped back up to 0:51. Skipped a minute, then sets 7/8, skipped a minute, sets 9/10, skipped a minute, sets 11/12 to finish by 16:00. After taking a minute off, was back down to 0:31-0:33, but the second minute was always 0:46-0:51. KBS were pretty consistent, but the burpee speed slowed WAY down.  Like, lying on the ground slow.  Ugh, I feel like such a disappointment.  I'm sorry :(

Tuesday 27 May

AM
45:00 AirDyne @ Z1, off bike every 5 for 3 chest-to-ring pull-ups

PM
A. Squat clean & split jerk, 8 x 1 @ 165; begin a set every :60
B. Back squat, build to a set of 20, add 5 from last week
C1. 1-arm DB row, 3 x 5-7, 11X1; :30 between arms, :60 rest
C2. DB bench press, 3 x 10-12, 20X1; :60 rest
D. L-sit on parallettes, 5 x :25; rest as needed

AM
complete

PM
A. complete
B. complete @ 215
C1. 40(7), 50(7), 55(7)
C2. 35(12), 45(12), 50(9)
D. almost complete; only made it 0:23 on the final set

Chest to ring pull-ups took a few reps to get the hang of; whenever I practice MU progressions I had been working on getting hips to rings, so the pull felt a little different.

Cleans and jerks felt fantastic today!  Initially, I thought hitting 165 for that many reps would be a tall order, but almost all of them were really crisp.  Very happy with this.

Eeesh.  Last couple of back squats were ugly, with my chest falling forward (which I have been trying really hard not to do anymore).  Hearing went fuzzy for a few minutes... 

Took 20:00 to finish the L-sits; did a set every 4:00, with one extra minute between the 3rd and 4th sets.  These have come a long way.

Really solid day!

FOODS	Calories	Carbs	Fat	Protein	Cholest	Sodium	Sugars	Fiber
Breakfast
Egg - Whole, Raw, Extra Large, Xl, 3 egg	240	0g	15g	21g	630mg	240mg	0g	0g
Lunch
Broccoli - Raw, 100 g	34	7g	0g	3g	0mg	33mg	2g	3g
Kirkland Signature (Costco) - Boneless Skinless Chicken Breast Tenderloin - Corrected, 6 oz	165	0g	2g	38g	90mg	300mg	0g	0g
Sweet potato - Raw, unprepared (Sweetpotato), 335 g	288	67g	0g	5g	0mg	184mg	14g	10g
Post-WO
Beverly Int'l - Ump Vanilla Protein Powder, 1 scoop (31.5g)	120	5g	3g	20g	10mg	170mg	1g	1g
Genr8 Vitargo® S2™ Muscle Fuel and Recovery Unflavored - Supplment, 1 scoops	140	35g	0g	0g	0mg	0mg	0g	0g
Dinner
Trader Joe's - White Jasmine Rice, 1/2 cup - Dry	320	70g	0g	6g	0mg	0mg	0g	0g
Kirkland Signature (Costco) - Boneless Skinless Chicken Breast Tenderloin - Corrected, 3.6 oz	99	0g	1g	23g	54mg	180mg	0g	0g
Beef - Flank Steak (Usda Round Steak), 6 oz/84g	340	0g	16g	48g	140mg	60mg	0g	0g
Avocados - Raw, 54 g	86	5g	8g	1g	0mg	4mg	0g	4g
Snack
Strawberries - Raw, 225 g	72	17g	1g	2g	0mg	2mg	10g	5g
TOTAL:	1,904	206g	46g	167g	924mg	1,173mg	27g	23g