Monday 30 June

off today
=
lots of mobility!

Sunday 29 June

Not for time:
100m bear crawl
150 double-unders
150m Farmer's walk, 70/hand
+
5 rounds for even times:
400m run
25 goblet squats, 25
2:30 rest
+
800m sled drag, add 5 from last week, alternate forward & backward as desired but stay moving throughout

Complete; 67 unbroken double-unders! (PR +7)
+
3:26
3:21
3:19
3:15
3:07
+
complete with 120 on the sled

Out late last night and not enough food yesterday - could definitely feel it today.  Double-unders didn't feel as effortless as they did last week, but hit two big sets of 67 and 64 unbroken! 

Runs got a little faster each round, but they were still incredibly slow (2:45 on the first one, down to 2:28 for the last one). 

Added in about 45 minutes of shoulder stuff (all the banded work, strict press with the men's bar, dumbbell punch things) between the run/goblet squats and the sled drag.

And, 120 on the sled is approaching the limit for my ability to stay moving throughout.  Eeeeesh.  

Saturday 28 June

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

PM
A. Standing triple jump, work up to a max distance
B. Snatch-grip deadlift w/pause just below knees, 4 x 1-2; 2:00 rest
+
For reps/distance:
2:00 stone-to-shoulders, 95
2:00 rest
2:00 yoke walk w/10m turnaround
2:00 rest
2:00 shuttle run w/25m turnaround
+
3 sets:
:35 row @ max effort
4:45 rest

AM
complete

PM
A. 18'7" (PR by 9")
B. 185(2), 195(2), 205(2), 215(1)
+
19
80m with 100 on the yoke
350m
+
185m, 1:34.5/500m average
185m, 1:34.5/500m average
181m, 1:36.6/500m average

Happy to PR on the triple jump, since I didn't PR the last time I did this at the OPTathlon.  Old PR was 17'10" (April 2012!) and had 5-6 jumps today that were all over 18'. Still a pathetic jumper, though... 

Snatch-grip deadlifts felt better than the last few weeks.  Should have gotten the second rep at 215 but dropped it because my thumbs were complaining.  Sad.

Stone/yoke/shuttle thing was really fun.  Wanted 20+ stone-to-shoulders, but just wasn't moving fast enough (steady the whole way through, just not super fast).  Dropping the yoke and turning every 10m took a lot of time, never really struggled here.  2:00 of shuttle runs was just stupid.  Got pretty slow in the middle.

Row sprints were awful today.  Got nauseous after the 1st one and felt terrible for at least 30:00 after... Dropped off quite a bit on the last 0:08 of the 3rd one - went from 1:32/500m to about 1:38/500m and much lower s/m (surprised the total meters was only off by 4, it felt like I dropped off way worse than this).

Friday 27 June

OFF or 30:00 swim OR AirDyne @ Z1

30:00 AD @ z1 complete
+
all the shoulder stuff

Swimming's still out for this week and next...

Thursday 26 June

A. 1 & 1/4 front squat, 2-2-2-2-2 @ loads allowing for quick drive out of the hole; 2:30 rest
B. Jerk dip squat, 8 x 1 @ 225; begin a rep every :60
+
For time:
50 AirDyne calories
100m indoor sled drag, very heavy grind
150m Farmer's walk, 100/hand
+
4 sets:
:30 prowler push @ max effort, load for high speed/fast foot turnover
4:30 rest

A. 185, 195, 205, 210, 210
B. complete
+
11:46 with 180 on the sled
+
complete with 90 on the prowler

Kind of a blah day.  Was in a weird mood after seeing Drew Cook (and being disappointed with slow progress), which I never shook off.

Second 1&1/4 rep at 210 was s-l-o-w, so didn't go up for the last set.  I feel like I should be able to go heavier on these, but there was no way today.  Jerk dip squats felt really good, though!  This was the first week where I thought that I could possibly jerk that weight.  Obviously I won't until my shoulder is better, but positioning and weight distribution finally felt spot on and not so awkward.

About 0:18 slower on the AD/sled/FW piece than last week, which was all lost in the sled drag.  Only the first 25m was continuous; the remaining 3 x 25m trips were all broken at least once, if not twice.  AD done in 3:25, and FW was similar to last week.  I really like this combo!  

Prowler sprints: max effort, yes.  High speed, not so much.  Feel like I should have dropped the weight down a bit... the last 0:06-0:10 got real grindy.

Wednesday 25 June

AM
For 45:00 @ Z1:
750m row
15 AirDyne calories
200m jog

PM
A. Clean-grip deadlift, 20 x 1 @ 245; begin a rep every :30
+
Every :60 for 12:00:
7 Russian kettlebell swings @ 70 + 7 no push-up burpees
+
3 sets not for time:
24 banded good mornings
16 glute-ham sit-ups
:30 Sorensen hold

AM
complete

PM
complete

This was the best Wednesday I've had in several weeks.  Deadlifts felt really strong.  KBS/burpee thing was tiring but didn't kick my ass as much as it usually does.  Really nice to have a low-humidity day for a change!

Tuesday 24 June

AM
45:00 AirDyne @ Z1, off every 5:00 for 10 controlled band pull-aparts

PM
A. Squat clean from blocks (mid-thigh), build quickly to a heavy but fast single
B. Back squat, build to a set of 10 (add 5 from last week)
+
6 sets:
500m row
:60 front leaning rest on rings
3:00 rest

AM
complete

PM
A. 190
B. 10 @ 245
+
complete; each row got a little faster
row splits:
2:10.2
2:08.2
2:07.5
2:06.2
2:05.5
2:04.2

Squat cleans continue to feel excellent.  190 matches my squat clean PR from the floor.  Used the biggest block + rubber top - mid thigh, but closer to knee than hip.  Didn't catch 190 in the best position, but I think it was better than the 190 I got from the floor a few months ago... the reps at 175, 180 and 185 were all pretty crisp (and fast!).  

Back squats felt better this week than last week, but that last rep was terrible.  Never felt like I wasn't going to get it up, it was just ugly as shit and I knew it...

Row/FLR was much better than last week.  The last 500m was mental challenge to keep the pace, but aerobically felt really good.  Also, wasn't confident that I could do 0:60 FLR on the rings unbroken, so doing it 6x was surprising!

Shoulder feels great.  Drew gave me even more exercises, and says that I need to stay on top of them moving forward.  Going again Thursday... hopefully, that'll be the end of this.

Monday 23 June

off today
=
90:00 massage + ridiculous amounts of mobility + shoulder exercises

Holy shit, I can't even remember the last time my quads were this sore.

Sunday 22 June

3 rounds not for time:
25m bear crawl
60 double-unders
50m Farmer's walk, 70/hand
+
4 rounds for time:
400m run
50 air squats
+
800m sled drag, add 5-10 from last week, alternate forward & backward as desired but stay moving throughout

complete; all double-unders unbroken! 
+
16:56
+
complete with 115 on the sled

Hooray! My double-unders have returned! 60 unbroken matches a PR, and I did it 3 times!  Kind of wish I had just gone for max unbroken on one of the sets, they were feeling that good.  I think all the shoulder exercises are really helping, because my shoulders weren't fatigued at all, which was a new experience.  Also, FW with the 70lb KBs was stupid easy after getting used to the turrets.

Legs got really tired mid-way through the run/air squat piece.  Started taking mini-breaks on the air squats (just pausing at the top).  Surprised that I was having trouble with these today, since they were super easy last week.  Not having rest between rounds REALLY made a difference on how the runs felt...

That sled drag was no joke today.  It wasn't too grindy, but it was hard to stay moving and I alternated backwards and forwards much more than usual.  I'm sure the heat didn't help, but I guess it's summer and if I want to come in the middle of the day on Sundays I had better get used to it.

Saturday 21 June

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

PM
A. Standing broad jump, work up to a max distance
B. Snatch-grip deadlift w/pause just below knees, 3 x 2-3; 2:00 rest
+
Every 2:00 for 7 sets:
2 stone-to-shoulders @ 95 + 25m stone carry + 50m shuttle run w/2-hand touch to floor @ 25m turn-around
+
3 sets:
:30 row @ max effort
4:30 rest

AM
complete

PM
Oly class - worked on squat cleans 
+
A. 6'7"
B. 175(3), 185(2), 185(3)
+
complete
+
159m / 1:34.3/500m average / 48s/m
160m / 1:33.7/500m average / 45s/m
158m / 1:34.9/500m average / 41s/m

Today was really great!  Bummed that I missed the last few Oly classes, so really wanted to participate today even though the bum shoulder limited me to just squat cleans.  Built up to 165 easily, then stayed there and hit 10-12 really solid singles.  Need to work both full extension and staying tight in the catch - had 2-3 awesome ones today where I did both at the same time, but typically I have a tendency to cut the last pull short (but then I can stay tight), or else I do a good job of extending on the last pull but then collapse a little bit at the catch.  Still quite pleased with how far these have come.

Broad jumps were fun! Did 6-8 attempts and all were within about 3" of each other.

Hands felt trashed on the snatch-grip deadlifts.  Should have had 3 on the first set at 185, but went to re-grip at the bottom and wimped out.  Need to remember to shave down my callouses for barbell work, not just pull-ups/toes to bar...

Stone/shuttle run thing was super fun, even though it was quite the obstacle course today.

Row sprints were terrible, especially the 3rd one.  Stroke rate was slower from the beginning (but pace was pretty similar to the first 2, so I feel like each pull was still strong), and last 0:05 dropped off much more than the first 2.  Happy that I can hang in the low 1:30s for 0:25+.  Black rower, damper @ 6.

Have been doing an enormous amount of t-spine mobility and all the shoulder exercises Drew Cook prescribed, and I think it's already making a difference.  Shoulder feels good, except I can still find a few positions that are uncomfortable.  I feel like I already have better posture and more control over my shoulder blades, and all these strange little muscles in between them are quite sore from all the exercises.  I really think I've never used some of these guys before...

Friday 20 June

30:00 swim @ Z1

Subbed 30:00 AirDyne @ z1

Skipped the swim this week on the advice of Drew Cook... hoping to add it back in next week.

Thursday 19 June

A. 1 & 1/4 front squat, 3-3-3-3 @ loads allowing for quick drive out of the hole; 2:30 rest
B. Jerk dip squat, 10 x 1 @ 215; begin a rep every :60
+
For time:
50 AirDyne calories
100m indoor sled drag, very heavy grind
150m Farmer's walk, 100/hand
+
4 sets:
:27 prowler push @ max effort, load for high speed/fast foot turnover
4:03 rest

A. 175, 185, 190, 195
B. complete
+
11:28 with 180 on the sled
+
subbed AirDyne due to the thunderstorm; complete

Everything felt kind of slow and lethargic today.  1&1/4 front squats got a little slow at 195.  Jerk dip squats still feel weird.

Ok, 180 on the sled now qualifies as a very heavy grind.  That second 50m was no joke.  AD done in 3:30.  Still love the turrets!

Second appointment with Drew Cook today.  It seems that poor T-spine flexibility coupled with weak mid/lower traps means that my shoulder blades don't move properly and this puts excess strain on my rotator cuff.  So, even though my shoulder feels almost totally fine now, I need to work on those things for the future, or else I'm risking a more serious injury.  It's just really frustrating to be restricted from doing stuff when I'm not really feeling any pain.  I finally broke through that damned snatch plateau and now I feel like I'm never going to snatch again.  This sucks.

Wednesday 18 June

AM
For 45:00 @ Z1:
750m row
15 AirDyne calories
200m jog

PM
A. Clean-grip deadlift, 16 x 1 @ 245; begin a rep every :30
+
Every :60 for 14:00:
6 Russian kettlebell swings @ 70 + 6 no push-up burpees
+
3 sets not for time:
20 banded good mornings
15 glute-ham sit-ups
10 glute-ham raises

AM
complete

PM
complete

Got a little delirious from the heat on the last few minutes of the KBS/burpee thing... felt like my internal body temperature was at least 108.  Not much else to report.  Wednesdays are boring.

Tuesday 17 June

AM
45:00 AirDyne @ Z1, off bike every 5:00 for 5 ring rows @ 2020

PM
A. Squat clean from blocks (mid-thigh), build quickly to a heavy but fast single
B. Back squat, build to a set of 10 (add 5 from last week)
+
8 sets sets:
350m row
:40 front leaning rest on rings
2:30 rest

AM
complete

PM
A. 175, 180Fx1
B. 10 @ 240
+
complete; each row got a little faster
row splits (/500m average):
2:10.0
2:07.9
2:06.6
2:05.2
2:03.8
2:02.8
2:01.6
2:00.9

Blocks were maybe just a tad high... still mid-thigh, but a little closer to hip than knee (two smallest blocks + rubber tops).  Haven't cleaned off the blocks much at all, and it took a few reps to get used to it.  Elbows weren't fast enough to get the 180 - caught it forward with my wrists in a weird position and called it there.

Last 2 back squats were very tough.  Not sure I have much more than that...

Wanted to do the same thing with the row/FLR piece as last week (increasing pace each round).  Which I did... but the last 3 rounds were a struggle to keep the pace under 2:05/500m.   I'm kinda annoyed that I have a hard time keeping a 2:00/500m pace... I feel like I should be a better rower than that.  Rested probably 0:10 longer before getting on the rings than last week in the later rounds.  This felt like it dragged on forever today.  The humidity didn't help... and neither did being in the corner away from the breeze.

Shoulder was a little angry after the 90 minutes with Drew Cook right before training... a lot of what he said made sense, but I don't think my shoulder is as bad as he made it sound, so I'm not sure I agree 100% with what he wants to do moving forward.  Going to see him again on Thursday, but anxious to talk to Stephen about it when he gets back...

Monday 17 June

off today

Sunday 15 June

For time @ 90%:
50m bear crawl
150 double-unders
100m Farmer's walk, 100/hand
+
4 rounds for even times:
400m run
40 air squats
3:00 rest
+
800m sled drag, add 5-10 from last week, alternate forward & backward as desired but stay moving throughout

6:52

+

3:35

3:33

3:28

3:21

+

complete with 110 on the sled

Double unders were shit again today - what happened to them?  Was I dreaming that there was like a 2-week period where they were decent? Grrr.  Bear crawl took a little over a minute, DUs took about 3:40, then FW took about 2:00.

Run/air squat piece was kind of fun, but it actually made me miss my wallballs (what? I know!).  Didn't warm up much (at all) for this, so I think each round got a little faster just because I was getting used to running.  Wasn't consciously trying to speed up, but still have a hard time pacing: I have only 3 speeds: z1 jog, medium running speed (used today), and sprint.  Air squats were consistent and fast.

Sled drag was surprisingly good today - struggled more with 105 last week than with 110 this week.  

Shoulder feels great when I leave it alone, but periodically I keep testing it to see if it hurts and it does :( Continuing the mobility/ice routine. Seeing Drew Cook on Tuesday.

Saturday 14 June

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

PM
A. Box jump, build to a tall single
B. Snatch-grip deadlift w/pause just below knees, 3 x 3-4; 2:00 rest
+
For 12:00:
Evens: 2 stone-to-shoulders, 95
Odds: 50m shuttle run (2-hand touch to floor @ 25m turn-around)
+
3 sets:
:25 row @ max effort
4:05 rest

AM
complete

PM
A. 34" (PR)
B. 155(4), 165(4), 175(4)
+
complete
+
134m; 1:33.2 average (briefly saw 1:28!); 48s/m
133m; 1:33.9 average (never got below 1:30); 46s/m
133m; 1:33.9 average (briefly saw 1:29); 48s/m

Had a harder time than I thought I would with the freestanding handstand hold - only had a couple of good several-second stretches, but mostly moved my hands around a lot without going too far in 0:10.  I used to be really good at static holds...

First time going for a max box jump - highest I'd ever done before was 31" (34" = one 45lb bumper plate on top of the 30" box).  Added a 10lb bumper to this and failed about 6-8 times.  First try was the closest, got my feet on top of the plates but didn't stand up and bounced right off the top.  Most of the rest of the attempts were false starts or else I'd jump up and split my feet to land on the box instead of the plates.  Afraid of epically failing, even though I never have...

Always enjoy stone to shoulders :) This part was fun and easy!

That extra 0:05 made the row sprints really terrible.  Same as last week - took a couple of pulls to get into the low 1:30's, then managed to stay between 1:30-1:32 for the duration.  Didn't feel nearly as powerful as last week even though pace was pretty similar, and felt like s/m slowed in the last couple of pulls (I know it did, saw 51s/m for at least a few seconds on the first one...).  New black rower, damper @ 6.

Shoulder continues to improve!

Friday 13 June

30:00 swim @ z1

complete; short course; 1000 yards; alternated between freestyle and breaststroke every 25; began 100 yards every 3:00 (about 0:30-0:35 rest)

Shoulder complained a bit, but didn't feel like it was getting any worse, so finished out the 30:00...

FOODS	Calories	Carbs	Fat	Protein	Cholest	Sodium	Sugars	Fiber
Breakfast
Egg - Whole, Raw, Extra Large, Xl, 2 egg	160	0g	10g	14g	420mg	160mg	0g	0g
Beef - Flank Steak (Usda Round Steak), 1.98 oz/84g	112	0g	5g	16g	46mg	20mg	0g	0g
Lunch
Kirkland Signature (Costco) - Boneless Skinless Chicken Breast Tenderloin - Corrected, 2 oz	55	0g	1g	13g	30mg	100mg	0g	0g
Tessamae's - Lemon Chesapeake Dressing, 1 Tablespoon	90	0g	10g	0g	0mg	230mg	0g	0g
Generic - Spinach - Organic Baby, 2 Cups	20	2g	0g	1g	0mg	1mg	1g	2g
Tomatoes - Raw, 1 Medium	25	5g	0g	1g	0mg	20mg	3g	1g
Kirkland - Wild Alaskan Salmon Filet, 1 filet	300	0g	13g	32g	95mg	85mg	0g	0g
Dinner
Broccoli - Raw, 300 g	102	20g	1g	8g	0mg	99mg	5g	8g
Kirkland - Ground Sirloin Beef Patty 1/3 lb, 0.666 lb	660	0g	46g	60g	200mg	160mg	0g	0g
Tomatoes - Raw, 1 Medium	25	5g	0g	1g	0mg	20mg	3g	1g
Onions - Raw, 2 slice, thin	8	2g	0g	0g	0mg	1mg	1g	0g
Snack
Trader Joe's - Greek Style 0% Nonfat Plain Yogurt, 1 cup (56.8 g)	120	7g	0g	22g	0mg	70mg	6g	0g
Honey - Clover, 0.25 Tablespoon (21g)	15	4g	0g	0g	0mg	0mg	4g	0g
Trader Joe's - Frozen Mixed Berries, 3/8 cup	40	8g	1g	1g	0mg	0mg	3g	3g
TOTAL:	1,732	53g	87g	169g	791mg	966mg	26g	15g

Thursday 12 June

A. 1 & 1/4 front squat, 4-4-4 @ loads allowing for quick drive out of the hole; 2:30 rest
B. Jerk dip squat, 9 x 1 @ 205; begin a rep every :60
+
For time:
100m indoor sled drag, very heavy grind
100 AirDyne calories
100m Farmer's walk, very heavy
+
4 sets:
:24 prowler push @ max effort, load for high speed/fast foot turnover
3:36 rest

A. 165, 175, 180
B. complete
+
13:57 with 160 on the sled and turrets for the FW
+
complete with 90 on the prowler

Last rep at 175 and 180 started to get a little slow on the 1&1/4 front squats.  Jerk dip squats were weird - pretended that I was going to jerk it each time, but it felt too heavy for jerking...

Really digging the turrets for the FW.  I almost think they're easier than kettlebells, and way more fun.  Added 25# to the sled from last week, and it was definitely closer to a heavy grind this week, but could still add a little more.  AD took 8:36.

Last 0:04 of each prowler push was miserable, and slowed considerably.  Not sure I can keep +90 for "high speed/fast turnover" for much longer than 0:20...

Shoulder feels MUCH better than it did Sunday/Monday.  It doesn't hurt at all when I'm not using it, which means sometimes I forget about it and move in a certain way and then get a painful reminder... but feeling optimistic that this isn't going to drag out for months like the other one did.

FOODS	Calories	Carbs	Fat	Protein	Cholest	Sodium	Sugars	Fiber
Breakfast
Egg - Whole, Raw, Extra Large, Xl, 2 egg	160	0g	10g	14g	420mg	160mg	0g	0g
Lunch
Broccoli - Raw, 102 g	35	7g	0g	3g	0mg	34mg	2g	3g
Beef - Flank Steak (Usda Round Steak), 6 oz/84g	340	0g	16g	48g	140mg	60mg	0g	0g
Pre-WO
Sweet potato - Raw, unprepared (Sweetpotato), 400 g	344	80g	0g	6g	0mg	220mg	17g	12g
Egg - Whole, Raw, Extra Large, Xl, 2 egg	160	0g	10g	14g	420mg	160mg	0g	0g
Post-WO
Genr8 Vitargo® S2™ Muscle Fuel and Recovery Unflavored - Supplment, 1 scoops	140	35g	0g	0g	0mg	0mg	0g	0g
Beverly Int'l - Ump Vanilla Protein Powder, 1 scoop (31.5g)	120	5g	3g	20g	10mg	170mg	1g	1g
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, 9 oz	248	0g	2g	56g	135mg	450mg	0g	0g
Snack
Plums Kirkland Signature - Dried Plums Pitted Prunes, 2 (40g)	40	10g	0g	0g	0mg	0mg	6g	1g
Trader Joe's - Almond Butter Raw Crunchy Unsalted, 32 grams (2 tbsp)	190	6g	17g	8g	0mg	0mg	2g	3g
TOTAL:	2,097	213g	58g	175g	1,125mg	1,254mg	28g	20g