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.

Thursday

A. 1 & 1/4 front squat + 1 jerk dip squat, 1-1-1-1-1 @ loads allowing for quick drive out of the hole; 2:30 rest
B. Unweighted strict pull-ups, 5 x 2-3, 21X1; 2:00 rest
+
10 sets:
10 AirDyne calories @ 90% effort
:30 rest
10m yoke carry w/180 on yoke
:30 rest
+
5 sets:
:30 prowler push @ max effort, load for high speed/fast foot turnover
4:30 rest


A. 205, 215, 215, 220, 225
B. 3 across
+
complete
+
complete with 90 on the sled


1&1/4 squats don't seem to be getting any easier as the weeks go on... 225 continues to be the limit for driving out of the hole relatively quickly.  Kind of liked combining these with the jerk dip squats though!

Pullups felt excellent; never struggled to get the 3rd rep and stuck to tempo.

AD/yoke thing was fun but more tiring than I thought it would be!

And prowler sprints felt really good for the second week in a row - I credit the beautiful weather.  Starting out a little slower definitely helps.  Only faded a little bit on the last 0:03 of the last set. 

Wednesday

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

PM
A. Clean-grip deadlift, 15 x 1 @ 255; begin a rep every :30
+
For 20:00:
Evens: 10 Russian kettlebell swings, 70
Odds: 5 hand-release push-ups w/brief pause @ lockout & w/hand off keeping elbows high
+
3 sets not for time:
15 banded good mornings
15 hip extensions
15 hollow rocks (forward & back = 1)

AM
complete
+
shoulder stuff

PM
complete; green band for the banded good mornings

PM2
60:00 walk with a friend; couldn't pass up the gorgeous weather!


AM z1 has been feeling better and better - rowing has significantly improved.in the past 2-3 months.  2:25/500m ish pace.

Shoulder feels 100% and both feel very strong after a few weeks of these exercises.  It feels strange to be aware of so many different muscles that I've never noticed (or used) before.  Looking forward to using my arms again!

CGDL felt good.  Tried to pull the bar into my shins on every rep, and it definitely made a difference.

The 20:00 was very controlled and easy.  Those were the most beautiful HR push ups anyone has ever seen.  Felt weirdly easy by using my new-found shoulder muscles...

Tuesday

AM
45:00 AirDyne @ Z1

PM
A. Squat clean, build quickly to a heavy but fast single
B. Back squat, build to a tough set of 6, add 5 from last week
C1. 1-arm DB row, 2 x 15/arm light, 1111; :30 rest between arms, :30 rest
C2. 1-arm waiter's carry, 2 x 25m/side @ 35; :30 rest between arms, :30 rest
+
For time @ 80%:
1500m row
2:00 rest
5:00 of [:30 double-unders + :30 front leaning rest on rings]
2:00 rest
1500m row

AM
complete

PM
A. 185, 190Fx2
B. 6 @ 260
C1. 15, 20
C2. complete
+
22:27
first row: 6:45.5, 2:15.2/500m average
second row: 6:42.1, 2:14.1/500m average

PM2
PT with Drew

Really wanted to hit a new squat clean PR, but today was not the day.  Got 185 on the first try (10lb jump), but it was a little forward and elbows were not very fast.  Deadlifted 190 twice and called it.  Very happy that I'm consistently hitting 185.

Back squats felt much better than last week!

Nudged the rows a little higher than 80%, especially the second one.  2:15 was a sustainable pace, but had to focus to keep it there.    

Monday

off today
=
mobility
+
shoulder stuff

Sunday 13 July

A. Double-unders, 10:00 to establish 3 best unbroken sets in as many attempts as desired (score as 3 best sets; i.e., 55 + 48 + 77)
+
4 rounds for even times:
300m sandbag run, 60
10 alternating pistols
25m bear crawl
2:00 rest
+
800m sled drag, same weight as last week, alternate forward & backward as desired but stay moving throughout

A. 70+65+53
+
3:05
3:07
2:58
2:55
+
shoulder stuff (abbreviated)
+
complete with 120 on the sled

Double unders were hit or miss today - lots of small sets under 30, but 70 is a PR+3.

Very happy to discover I can now do pistols in nanos and without knee sleeves!  They aren't very pretty and are quite slow, but definitely do-able.

Sled drag felt good today, and felt like I was moving quicker than in the past few weeks.

Saturday 12 July

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

PM
A. Standing broad jump, build to a max
B. 1 snatch-grip deadlift w/pause just below knees + 1 snatch-grip deadlift, 5 x 1.1; :10 between movements 2:00 rest
+
For reps:
2:00 max heavy tire flips (the big fella outside)
2:00 rest
2:00 max distance Farmer's walk, 100/hand w/10m turnaround
2:00 rest
2:00 max distance prowler push, very heavy grind w/20m turnaround
+
3 sets:
:45 row @ max effort
5:00 rest

AM
shoulder stuff (abbreviated)
+
complete

PM
A. 6'6"
B. 185, 195, 205, 215, 220
+
16 tire flips
110m Farmer's walk
50m prowler push with 140 on the prowler
+
232m, 1:36.9/500m average
229m, 1:38.2/500m average
216m, 1:44.1/500m average

Very consistent on the broad jumps - almost every attempt was between 6'4" and 6'6".

Snatch grip deadlifts felt really strong today!  The second deadlift was so much easier without the pause!

Don't know how much faster I could have moved on the tire flips.  It was actually pretty easy to get off the ground, but it's almost taller than me, so when it got to like a 45 degree angle it became a challenge to push it up and over, which took some time.  Turning around at 10m on the FW was stupid - I didn't need to set them down grip-wise, but when I tried to turn without setting them down, the turrets were swinging all over the place and clanging into each other.  I think I did something like 40m + 30m + 20m + 20m.  Prowler got real grindy - only did the first 20m without stopping.

Ugh.  Those row sprints, though.  Hit a brick wall with 0:15 to go on the 3rd one.  Pace went from 1:36ish to 1:45ish, which killed my average  :(  

Friday 11 July

45:00 AirDyne @ Z1
+
shoulder stuff 

Will be very happy to return to swimming next week! 

Thursday 10 July

AM
A. 1 & 1/4 front squat, 1-1-1-1-1 @ loads allowing for quick drive out of the hole; 2:30 rest
B. Jerk dip squat, 10 x 1 @ 225; begin a rep every :60
+
AMRAP in 8:00:
75 AirDyne cals
max distance yoke carry with 180 on yoke
+
5 sets:
:30 prowler push @ max effort, load for high speed/fast foot turnover
4:30 rest

A. 195, 205, 215, 220, 225
B. complete
+
100m
+
complete with 90 on the prowler

PM
PT with Drew Cook

Everything felt really good today!  (I don't understand why some days feel great and others feel terrible...)

Jerk dip squats were balanced and solid today - definitely felt jerkable.

75 cals done in 4:57.  20m turn around.  Finished the 100m with about 0:10 to spare -  if I could have seen my clock from where I was, would have picked it up for a few extra meters...

Prowler sprints were sustainable for the entire 0:30 today without any major drop in speed or effort within/across sets.  Huge difference from last week.

Wednesday 9 July

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

PM
A. Clean-grip deadlift, 12 x 1 @ 255; begin a rep every :30
+
For 20:00:
Evens: 10 Russian kettlebell swings, 70
Odds: 10 no push-up burpees
+
3 sets not for time:
15 banded good mornings
15 hollow rocks (forward & back = 1)
:30 Sorensen hold

AM
complete

PM
complete

Happy with how 255 felt; not much of a difference from 245...

20:00 dragged on and on but both movements felt good today.

Used the green band for the banded good mornings.  Hollow rocks are really, really easy for me...

Tuesday 8 July

AM
45:00 AirDyne @ Z1

PM
A. Squat clean from blocks (mid-shin - just the top blocks), build quickly to a heavy but fast single
B. Back squat, build to a tough set of 6, should be heavier than last week but leave something in the tank
+
8 sets:
400m row
20 double-unders
:30 front leaning rest on rings
2:00 rest

AM
complete
+
shoulder stuff

PM
A. 185, 190Fx2
B. 6 @ 255
+
complete; each row got a little faster
row splits, /500m average:
2:10.7
2:08.9
2:07.9
2:07.5
2:07.1
2:05.7
2:05.3
2:04.1

Nothing felt good today, and I don't know why.  Squat cleans felt off; the rep at 165 was the only really crisp one; 185 was ugly as shit and probably shouldn't have even tried for 190.  Deadlifted it on the first attempt, and missed the catch way forward on the second attempt.  I suppose I should be happy that I hit 185 on the first try after a 10lb jump.

Intended to go for 6 @ 260, but the bar felt extra heavy while warming up, so went with 255.  Glad I did, because the 6th rep was a little slow... should still be able to add a little next week, though.

Rows felt good, but double unders were a hot mess today.  Tried to transition quickly off the rower, maybe that had something to do with it?  Only 2 or 3 sets of 20 were unbroken, which is stupid.  Argh.

Monday 7 July

off today
=
lots of mobility

Sunday 6 July

3 rounds not for time:
8 alternating pistols
35 unbroken double-unders
50m bear crawl
+
5 rounds for even times:
200m sandbag run, 60
18 goblet squats, 35
2:00 rest
+
800m sled drag, same weight as last week, alternate forward & backward as desired but stay moving throughout

Complete

+

1:40

1:38

1:36

1:36

1:34

+

Complete with 120 on the sled 

That was a lot of bear crawling...

Sandbag was really awkward on the first run, but got a better and better grip on it with each round. Goblet squats were all fast. I like these. 

Sled felt extra heavy today, but got a cool morning breeze!

Saturday 5 July

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

PM
A. Box jump, build to a max
B. Snatch-grip deadlift clusters w/pause just below knees, 4 x 1.1; 2:00 rest
+
For time:
20 stone-to-shoulders, 95
20 tire flips w/jump in & out
100m 1-arm Farmer's walk, 100, alternate sides as needed
20m reverse sled drag, VERY HEAVY
+
3 sets:
:40 row @ max effort
5:00 rest

AM
complete

PM
A. 35.5" (PR)
B. 185, 205, 215(1.F), 205
+
8:53 with 295 on the sled
+
207m, 1:36.6/500m average
207m, 1:36.6/500m average
199m, 1:40.5/500m average

Box jump was 30" box + 15lb bumper + 2x10lb bumpers.  Failed twice with just another 0.5" or so (2x15s, 1x10).  Building with smaller size plates was easier, mentally, than the big 45 I used last time.

Couldn't keep my grip on the second 215 snatch-grip deadlift.  Got it off the ground just fine, but after the pause, it just slipped out of my hands before I stood all the way up.

Stone/tire/FW/sled thing was really, really fun.  Stones done in 2:00 flat.  Tried to keep a steady pace on the tire, but the jumps in/out were tiring and slowed me down a bit.  1-arm FW is much harder than 2 - how is this possible?  And the sled was very heavy, but could have added a little more or gone a little farther with this load.  Really loving this type of stuff!

First two row sprints felt surprisingly good, but was not recovered by the 3rd and pace was about 0:02 slower the whole way through.  Dropped off badly with 0:06 to go - average pace was sitting at a 1:38 until the final two pulls when it shifted to 1:40.  Disappointing end to a good day.

Friday 4 July

45:00 AirDyne @ Z1

Complete
+
shoulder stuff
+
mobility

Thursday 3 July

A. 1 & 1/4 front squat, 2-2-1-1-1 @ loads allowing for quick drive out of the hole; 2:30 rest
B. Jerk dip squat, 9 x 1 @ 225; begin a rep every :60
+
3 rounds for time:
25 AirDyne calories
25m heavy yoke carry
+
5 sets:
:30 prowler push @ max effort, load for high speed/fast foot turnover
4:30 rest

A. 205(2), 210(2), 220(1), 225(1), 225(1)
B. complete
+
7:47 with 140 on the yoke
+
complete with 90 on the prowler

Added in the shoulder routine this morning.  Feeling close to 100%, so getting a little antsy to test it out...

Front squats felt heavy today (even while warming up).  Second rep at 225 was much better/faster than the first one.

Whatever magic I did with the jerk dip squats last week was gone today.  They all felt awkward and weird.

Yoke wasn't heavy enough - was debating whether to throw 35s or 45s on each post, and should have gone with the 45s...

Adding a 5th prowler sprint took this to a whole new level.  Started to fade pretty badly on the 4th one, and wasn't recovered by the 5th.  At least it was a beautiful day with a very welcome breeze!

Wednesday 2 July

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

PM
A. Clean-grip deadlift, 24 x 1 @ 245; begin a rep every :30
+
For 18:00:
Evens: 10 Russian kettlebell swings, 70
Odds: 10 no push-up burpees
+
3 sets not for time:
15 banded good mornings
15 hollow rocks (forward & back = 1)
15 hip extensions

AM
complete

PM
complete

AM session felt really good today - rowing feels better and better.  Z1 pace is now pretty consistently in the mid-2:20s/500m with a slightly higher stroke rate than before (19-20 versus a solid 17).

Was dreading the 18:00 KBS/burpee thing all day, but it wasn't too bad, just long.  It's so much easier when the movements are split into even/odd minutes.  Now that I've said that, I have a terrible feeling that next week is going to suck.

The 3 sets NFT at the end was the easiest iteration of this that I've had.  Tried moving to the green band for one set of the banded GMs but it was a big jump from the purple...

Tuesday 1 July

AM
45:00 AirDyne @ Z1

PM
A. Squat clean from blocks (below knees), build quickly to a heavy but fast single
B. Back squat, build to a set of 10 @ 250, this is it for 10s - GO FOR IT!
+
8 sets:
400m row
:50 front leaning rest on rings
2:30 rest

AM

complete

PM
A. 165, 175Fx4 
B. 9 @ 250
+
complete; each row got a little faster
row pace, average/500m:
2:10.5
2:09.2
2:08.4
2:07.6
2:06.7
2:05.8
2:04.6
2:02.8

Ughhhhh - 45:00 on the AD is SO BORING without getting off every 5.  Did the shoulder routine after.

Blocks were at a weird height (smallest block + rubber top) - the bar was at the middle of my kneecaps.  I kept hitching the bar to get it around my knees, which meant the bar path was way off and subsequently my cleans were atrocious today.  The first 3 fails at 175 were just pulls, and sort of got under the 4th fail but not really and dumped it forward.

Disappointed I couldn't get all 10 reps at 250.  I know, I know - 9 at 250 is still freaking awesome, but can't help being a little bummed.  It would have been such a nice, round number!  Got stuck on the way up on the 9th rep and almost lost it, still not sure how exactly I stood up with that... edited to add: This time last year, my 1RM was 245.  Holy crap, that's cool.

Row/FLR piece felt really good, despite being a sweaty mess in the corner of shame.  Each week I get more and more comfortable holding a sub-2:10/500m pace.  Progress!