Tuesday

AM
45:00 AirDyne @ Z1, off every 5:00 for :10-:20 L-sit

PM
A. Tall snatch, 6 x 1 @ 75; begin a set every :60
B. Squat snatch, 15 x 1 @ 105; begin a rep every :30
C. Back squat, accumulate 3 singles @ 90% 1RM; rest as needed to ensure strong reps
D1. DB power row, 2 x 3-4/arm, 11X1; :30 rest between arms, :30 rest
D2. DB bench press, 2 x 2-3, 30X1; :90 rest
+
For reps:
4:00 strict pull-ups
3:00 DB shoulder-to-overhead, 45/hand
2:00 double-unders
:60 front leaning rest on rings

AM

skipped; will make up Thursday 

PM

A. complete
B. complete
C. complete @ 270
D1. 75(4), 80(2)
D2. 65(2), 65(2)
+
28 pull-ups
26 S2O
78 dubs
unbroken FLR

Snatches felt excellent today - no misses, and all were very easy and smooth.

The second and third back squats felt better, but still not easy.

Used the dumbbells with the rubber and the fatter handles for D1 and D2 today - this was terrible.  Grip was the limiter on both - could barely keep the 80 in my hand for 2 reps, especially with the left.  Initially tried 70s for the DB bench, since I got 4 with the 65s last week, but it was a no-go.  Then I realized that I was using the metal dumbbells last week, and the rubber/fat ones this week... huge difference.

Kind of disappointed with the shoulder burner piece.  Wasted a LOT of time here, on all parts.  In the first minute, thought that 4 minutes of pull-ups was going to be a long time, but then I looked at the clock and only had 0:50 left (3, then 2s, then 8 singles).  DB S2O felt good in the beginning, then went downhill in the last minute - and almost failed the last rep (7+5+5+5+4).  Didn't even attempt a double-under until 0:30 had already gone by, then did 25+25+change.  Rested exactly 0:30 then did the FLR unbroken, which was surprising - I was so tired that I had already given myself permission to do 0:30/0:30, but when I looked at the clock 0:45 had already passed, so I just held on.  

And now I can't feel my arms.

Monday

off today

90:00 massage

Sunday

5:00 kipping pull-ups practice, non-fatigued sets of 2-3 reps
+
A. Deadhang-to-inverted, 4 x 3; begin a set every :60
B. 1 snatch balance + 1 overhead squat, 1-1-1-1, 20X1; 2:00 rest
+
10 sets for even times:
1 rope climb
6 DB thrusters, 30/hand
18 double-unders
:90 rest
+
400m sled drag, heavy grind

complete
+
A. complete
B. 135, 145, 155, 165
+
0:48
0:50 (trip)
0:49 (trip)
0:51
0:48
0:47
0:46
0:45
0:55 (trip)
0:44
+
complete with 190 on the sled

Practiced regular kipping and also butterfly.  Rhythm needs work (on both), but had an easier time keeping rhythm with butterfly, so that's encouraging that I will someday actually be able to do these.  Shoulder feels 100%.

Wasn't dropping under the bar very fast on the snatch balances.  Failed 165 twice before getting it.

10 sets felt good; was happy to feel recovered within the 0:90 and ready for the rope climb again (unlike last week).

Sled drag felt really good today - there's not much of a difference between 170, 180 and 190, so I guess I'll just keep adding?

Saturday

AM
10:00 @ 70% of [200m jog + 5 strict knees-to-elbows]
5:00 rest
10:00 @ 70% of [1 freestanding handstand push-up + 10 row calories]
+
20:00 shoulder mobility + scap pre/re-hab

PM
A. Squat clean, build quickly to a tough single
B. Segmented snatch-grip deadlift (pause just off ground, just below knees, & mid-thigh), 3 x 1 heavy; 2:30 rest
C. Ring push-ups, 3 x 16, 20X1; 2:00 rest
+
For time:
15 hang power cleans, 115
15 wall walks
+
2 sets:
500m row @ hard - goal is faster total time than last week
8:00

AM
complete

PM
A. 195 (PR+5) (video)
B. 215, 225, 235F
C. complete
+
4:25
+
1:49.0 (0:00.4 faster than last week)
1:54.1 (big fat fail)

Freestanding HSPUs are still hit-or-miss.  Nailed probably 4 of them on the first try, then had a couple of mishaps on the other 3-4.  Just needs practice.

Yay!  Super happy for the clean PR.  195 didn't feel that tough at all, but elbows have got to be faster.  Got under 200 once, but it was way forward.  

Hook grip slipped on the 235 ssgdl at the pause at mid-thigh.  Sigh.

Ring push-ups felt great with the easier tempo this week.

Broke the HPCs into 5/5/5, but was only able to do the quick bounce at the bottom for the first set of 5, then the first 2-3 reps of the second and third sets of 5.  I kept catching the bar super off balance (like the left side was way higher than the right, or vice versa).  That was stupid, I really should be able to do these better at this weight.  Finished these at 0:90.  Felt like I was taking a long time on the wall walks, but I guess it wasn't that bad (just under 3:00).

First row felt great, and was confident going into the second one.  Held 1:45-1:47 for the first 300m, then all of a sudden went from fine to dead with 177m left.  Didn't even fade, just went from 1:45 to 2:00 in the span of one pull.  Fuck.  It felt like someone came over and poured concrete over my legs while I was rowing.  Ughhhhhhhh.  

Friday

30:00 swim @ Z1

1150 total yards, short course

Swam a 500 free in 10:45 - definitely the longest I've gone without pausing at the wall, and also definitely the longest I've gone all freestyle without an easy breaststroke lap.  This was at an easy pace, but was not easy.  Shoulders got a little fatigued around the 300 mark.  Would like to get this under 10 (totally doable, especially if I flip-turn).

Finished out the 30:00 alternating between free and breaststroke every 25 (small break every 200) - very easy.

Thursday

10:00 light scap activation
+
A. Paused front squat, build to a max @ 21X1, then perform 5 more singles @ 85% of that @ same tempo; rest as needed between singles to ensure solid reps
B1. Unweighted strict pull-up clusters on rings, 5 x 2.2.2.2; minimal rest between doubles, :60 rest
B2. 1 push press + 1 push jerks, build to a tough set in 5 sets; :60 rest
+
3 rounds for time:
24 AirDyne calories
18 wall balls, 14 to 10
12 tough strict ring rows
+
Not for time:
100m heavy double KB/DB overhead carry

complete

+

A. 245, then 5 @ 210

B1. complete

B2. 125, 140, 150(FPP), 150, 155(FPP)

+

9:37

+

complete with 53lb KBs

Front squats felt HEAVY today, very different from last week.  245 was really sticky on the way up.  First 2 singles at 210 felt way heavier than they should have, but the last 3 started feeling easier.  Also - got extremely lightheaded on every single rep today, like, so much that I had to hold on to the rack for a couple of seconds.  That was weird.  That's happened before on heavy singles, but it was of the ordinary to happen at lighter weights, especially the later singles that felt easier...

Rest was minimal between the first 2 clusters of each set, but then became a little longer before the 3rd and a little longer (0:10 to start, then 0:15 by the end) before the 4th cluster.  Failed the last rep on the 4th set twice by not waiting long enough.  

Effing push press. These all felt terrible today.

Breathing got pretty high on the 3 rounds.  Pushed the AD a little harder than last week (probably 92%ish, if I had to put a number on it), which made the wallballs much harder.  All broken 10/8, but definitely rested too much after dropping it.  First 2 rounds of ring rows were unbroken, the last one was 8/4.  Happy to go faster this week even with an increase in reps.

Overhead carry done in 2x 50m.  The 53s felt pretty easy, so after the first 50m I considered jumping to the 70s... but chickened out on cleaning them (twice).  I could probably clean then with a little more practice, but wasn't gonna happen today.

Wednesday

AM
For 45:00 @ Z1:
500m row
15 AirDyne calories
200m jog
15 light reverse hypers

PM
A. Clean-grip deadlift, 5 x 1 building; 2:30 rest
B. Weighted flat-surface dips, 3 x 1-2, 21X1; 2:00 rest
+
3 rounds for time @ 80%:
10 deadlifts, 185
8 bar-facing burpees
6 toes-to-bar
+
5:00 rest
+
For time & movement quality:
20 alternating Turkish get-ups, 35
+
5 sets not for time:
4-5 glute-ham raises, 20X1

AM
complete; +50 on the reverse hyper

PM
A. 245, 265, 285, 295, 305 (clean-grip PR+15)
B. 25(2), 30(2), 35(1.75)
+
5:50
+
5:45
+
5 x 5 @ 30

Kind of a low-energy day, not sure why.  Could be allergies... which have affected sleep this week.

Planned on the 5th CGDL to be @ 295, which was tough but actually had pretty good speed, so jumped for a last set - 305 was very, very slow on the way up, but never in danger of failing.  Thumbs were totally fine here, it was the actual deadlift that was hard.  

Flat surface dips felt great.  Almost had the second rep @ 35, just couldn't quite lock it out.

Was probably going closer to 85-90% on the 3 rounder.  Broke the DLs into 5/5 (all clean-grip) and burpees were pretty slow, but TTB were fast and easy.  The only way I could have slowed down would have been to take longer transitions, but I'm trying to break myself of that habit... so it felt like a little more than 80% effort, but everything felt good here.

TGUs felt fine, and both shoulders felt nice and stable.  Not sure what was wrong with me last week.

Tuesday

AM
45:00 AirDyne @ Z1, off every 5:00 for :10-:20 L-sit

PM
A. Tall snatch, build quickly to a tough but perfect single
B. Squat snatch, 12 x 1 @ 115; begin a rep every :30
C. Back squat, 1-1-1-1 @ 80-90%, 20X1; 2:00 rest
D1. DB power row, 2 x 4-5/arm, 11X1; :30 rest between arms, :30 rest
D2. DB bench press, 2 x 3-4, 30X1; :90 rest
+
8 rounds for time:
5 DB shoulder-to-overhead, 40/hand
5 strict pull-ups

AM

complete; 0:15 on parallettes

PM
A. 85
B. complete
C. 245, 255, 270, 270
D1. 65(5), 70(5)
D2. 65(3), 65(4)
+
7:23


Wasn't feeling very fast on the tall snatch today - 85 was good, but dipped at 90, so called it there.

Missed one snatch (behind!  4th or 5th rep, I think), and made it up at the end.  Most of these were really solid.

Back squats felt heavy.  Merrrr... I don't like this.  I feel like I could front squat more than I could back squat right now.

DB stuff felt good.  Pleasantly surprised by the DB bench.

Ha, I guess I need to be careful about what I write here.  Last week, I said I thought I'd go faster if it was 8 rounds of 5 instead of 4 rounds of 10... and sure enough, I did (by like 0:45, even with heavier DBs).  DB S2O felt strong.  Pull-ups broken 3/2 for 7 rounds, then 2/1/1/1 for the last round.  Definitely felt like I was wasting less time staring at the bar than last week, but still needed a few seconds before each set of pull-ups...

Monday

off today

Sunday

A. Deadhang-to-inverted, 4 x 3; begin a set every :60
B. Snatch balance, build quickly to a tough single
C. Overhead squat, 1-1-1, 20X1; 2:00 rest
+
5 sets for even times:
2 rope climbs
10 DB thrusters, 30/hand
6 burpees
:90 rest
+
400m sled drag, heavy grind

A. complete

B. 175 (PR +10) (170 video) (175 video)

C. 175, 185Fx4

+

1:28

1:41

1:39

1:45

1:44

+

complete with 180 on the sled

Snatch balance felt great today - wasn't hesitating at all to drop under the weight.

OHS at 175 was nice and easy, and entertained the thought of even hitting a new PR today.  Then I couldn't effing jerk 185.  I think I might need to try thinking about moving the bar a little forward, because it feels like the bar is too far behind me to lock it out.  Got a little frustrated... probably should have dropped the weight down a little to hit the last 2 singles, but I was annoyed and ready to move on.

5 sets were HARD.  Shit.  My arms are so tired from yesterday and today.  

Sled drag was nice and relaxed.  180 is heavy, but not very grindy.  Or, perhaps I should say that I stop and take a break before it gets really grindy... 

Saturday

AM
10:00 @ 70% of [200m jog + 7 toes-to-bar]
5:00 rest
10:00 @ 70% of [15 row calories + 3-5m handstand walk]
+
20:00 shoulder mobility + scap pre/re-hab

PM
A. Squat clean, build quickly to a tough single
B. Segmented snatch-grip deadlift clusters (pause just off ground, just below knees, & mid-thigh), 3 x 1.1 heavy; :10 between reps, 2:30 rest
C. Ring push-ups, 3 x 15, 30X1; 2:00 rest
+
For time:
30 wall walks
+
2 sets:
500m row @ hard - goal is faster total time than last week
8:00

AM

complete

PM

A, 185, 195Fx4
B. 195, 205, 215
C. complete
+
5:48 (PR by 6:15)
+
1:49.4
1:47.4
(0:01.5 faster total time than last week)

Another solid training day!

First time kipping since April... happy to report no shoulder pain whatsoever!  5m easily unbroken on each handstand walk.

Clean @ 185 was the best/crispest it's ever been, so jumped to 195 to try for a PR.  First two attempts were just pulls, but on video review, it was definitely high enough.  Got under it on the last two attempts, but it was really forward and elbows weren't fast enough.  Next time!

Thumbs/grip continue to be the limiting factor on the ssgdl.

Last set of the ring push ups got a little tough, but all unbroken and stuck to tempo.

Last time I did 30 wall walks for time was June 2012 (still in the class), with a time of 12:03.  Considered a couple of ways of doing this... decided to do a set of 6 every minute, to finish just under 5:00.  That worked for the first 15 reps (done at 2:30), but arms got really fatigued really quickly at that point.  Then it became just about not resting, and making myself go a second or two before I was ready.  Very cool to have another measure to see how far I've come in 2 years.

Rows were much better this week - was able to hold pace more consistently than last week.  First row was 0:00.4 faster than last week, holding a steady 1:48-1:50.  Second row was 0:01.1 faster than last week, and was holding 1:45-1:48 for about 200m in the middle, but faded to 1:49-1:50 in the last 200m.  Breathing was high but not out of control - it was totally muscle fatigue.  Quads are super sore from Thursday, and arms felt trashed after the ring push-ups and wall walks, so considering that, very happy to improve over last week.

Friday

30:00 swim @ Z1

1200 yards in just under 31:00; 4 x 300, began a set every 8:00 (0:65-0:70 rest); alternated 75 free/25 breaststroke the whole time.  Felt really good!
+
adjustment with Pete.

Thursday

10:00 light scap activation
+
A. Paused front squat, build to a max @ 21X1, then perform 7 front squat singles @ that weight w/no tempo; rest as needed between singles to ensure solid reps
B1. Unweighted strict pull-ups on rings, 5 x AMRAP in :60; :60 rest
B2. 1 push press + 2 push jerks, build to a tough set in 5 sets; :60 rest
+
For time:
75 AirDyne calories
50 wall balls, 14 to 10
25 tough strict ring rows
+
Not for time:
200m light/moderate double KB/DB overhead carry

complete
+
A. complete @ 245
B1. 9, 8, 7, 7, 7
B2. 125, 135, 145, 150, 155(F PP)
+
9:53
+
complete with 35lb KBs

Great training day!

Front squats felt good working up to the 245.  245 wasn't as hard as I was expecting it to be, so considered trying 250.  Very glad I didn't, because the 7 singles got pretty tough by the end.

Ring pull-ups felt better than last week; was able to knock out a slightly bigger set in the beginning (5, then 4s), then singles or doubles to finish out each minute.  Still a lot of standing around, but also had 2 or 3 failed reps where I didn't wait long enough.

Only the push press at 145 felt solid.  Every other push press felt really tough (even the lighter ones) - still not using my legs for the most part on these.  It makes SUCH a difference when I do, but I couldn't tell you what I did differently on that one rep.  I just know it flew up without issue.

Thought the FT piece was going to be much worse than it was.  Finished the 75 calories at 5:45, going about 85%.  Wallballs broken 15/10/10/8/7.  Ring rows broken 10/8/7.  Quads and shoulders were blown up, but breathing was totally under control, which is a huge improvement.

Took the OH carry outside, and broken into 4 segments of approximately 50m each.  Felt solid.

Wednesday

AM
For 45:00 @ Z1:
500m row
15 AirDyne calories
200m jog
15 light reverse hypers

PM
A. Clean-grip deadlift clusters, 4 x 1.1 starting @ 245-260-275-290 and adding from there; :10 between reps, 2:30 rest
B. Weighted flat-surface dips, 3 x 2-3, 21X1; 2:00 rest
+
3 rounds for time @ 80%:
10 hang power cleans, 115
10 burpee toes-to-bar
+
5:00 rest
+
For time & movement quality (don't rush the TGUs):
12 unbroken Russian kettlebell swings, very heavy
6 alternating Turkish get-ups
12 unbroken Russian kettlebell swings, very heavy
6 alternating Turkish get-ups
12 unbroken Russian kettlebell swings, very heavy
+
4 sets not for time:
5-7 glute-ham raises, 20X1 - weight if possible

AM

complete with 50 on the reverse hyper

PM
A, complete; 290 is a clean-grip PR+5
B. +15(3), +20(3), +25(2)
+
10:55
+
6:38 with 88lb swings and 35lb TGUs
+
5, 6, 5, 5 with a 30lb DB

Happy to get 2 reps at 290!  The second one was s-l-o-w, but was never in danger of failing.

Couldn't get it together on the HPCs.  Had a really hard time with the quick bounce off the hips (wasn't dropping under it at all, and wrists/elbows were in a bad position), so ended up resetting at the hang for almost all of them.  Broken 4/3/3 for all 3 sets, with a fair amount of standing around in between.  Coulda/shoulda done sets of 5.  Burpee TTB were just freaking slow.

Kettlebell swings continue to feel good, but TGUs felt kind of terrible.  Both shoulders actually felt super unstable on these - wtf?  I don't remember this ever being a problem before.  No pain on either side, just felt wobbly and weak.  Everything else overhead has been feeling totally solid...

Tuesday

AM
45:00 AirDyne @ Z1, off every 5:00 for :10-:20 L-sit

PM
A. Tall snatch, build quickly to a tough but perfect single
B. Squat snatch clusters, 4 x 1.1.1 - goal is no misses like last week even if loads are lighter; :10 between singles, :90 rest
C. Back squat, 2-2-1-1 @ 80-90%, 20X1; 2:00 rest
D1. DB power row, 2 x 5-6/arm, 11X1; :30 rest between arms, :30 rest
D2. DB bench press, 2 x 4-5, 30X1; :90 rest
+
4 rounds for time:
10 DB shoulder-to-overhead, 35/hand
10 strict pull-ups

AM

complete; 0:11-0:14 on parallettes 

PM

A. 90
B. 105, 110, 115, 120
C. 240(2), 255(2), 270(1), 270(1)
D1. 50(6), 60(6)
D2. 55(5), 60(5)
+
8:07

Basically held the L-sit as long as I felt comfortable... did not try to hold on any longer once it started getting tough.

Tall snatch at 90 was not perfect.  Not as easy as last week.  

Snatches felt good - felt a lot of pressure not to miss any, and was certain that I would start overthinking it and would fail at least one, so very very happy to make all the reps.  A couple may have been caught a little above parallel, which is weird because I hate power snatches.

Back squats are feeling easier again.

Not sure I was doing the DB power rows correctly, because they weren't that hard at all.  I liked these MUCH better than the 1-arm rows... DB bench felt solid once I got them into position.

Struggled a bit with the strict pull-ups.  Started standing around way too much in the 3rd and 4th rounds.  Almost all doubles, with a few sets of 3 in the first 2 rounds, and 2 singles to finish out the last round.  I think I would have gone significantly faster if this were 8 rounds of 5 pull-ups - all the time spent standing around between doubles would be severely diminished. DB S2O were fast and easy.

Monday

off today

feeling good.  looking forward to another great training week!

Sunday

A. Deadhang-to-inverted, 5 x 2; begin a rep every :45
B. Snatch balance, build quickly to a tough single
C. Overhead squat, 2-1-1, 22X1; 2:00 rest
+
8 sets for even times:
1 rope climb
7 DB thrusters, 25/hand
run to opposite wall & back
:75 rest
+
400m sled drag, heavy grind

A. complete

B. 155 (video)

C. 165(2), 175, 185 (PR+20) (165 video) (175 video) (185 video)

+

0:48

0:44

0:40

0:40

0:43

0:38

0:36

0:38

+

complete with 170 on the sled

Today was really fun!

Snatch balance was tough at 155, so stopped there.  Actually failed it twice before getting it, which was surprising and annoying.

OHS singles felt pretty good, but the behind the neck jerk was really shaky, and the double at 165 was rough.  Didn't pause for a full 0:02 in the bottom at 185.  Definitely lacking confidence in getting the bar overhead.

Thought the 8 sets would be rough, but it was super fun! That was a pleasant surprise.

Had no idea what to do for the heavy sled drag.  Went with a couple of pounds over BW (because it was easy to load).  Stopped quite a bit, but it actually wasn't nearly as bad as I was expecting.  Much more enjoyable than the 1200m slow slog.

Saturday

AM
10:00 @ 70% of [200m jog + 4 DB man-makers @ 20/hand]
5:00 rest
10:00 @ 70% of [15 row calories + :45 front leaning rest on rings]
+
20:00 shoulder mobility + scap pre/re-hab

PM
A. Muscle snatch, build quickly to a tough but perfect single
B. Segmented snatch-grip deadlift (pause just off ground, just below knees, & mid-thigh), 4 x .1 heavy; 2:30 rest
C. Ring push-ups, 3 x 12, 30X1; 2:00 rest
+
For time:
14 hang power cleans, 105
7 wall walks
14 power cleans, 135
7 wall walks
14 deadlifts, 165
+
2 sets:
500m row @ hard - goal is fastest pace sustainable for both
8:00

AM

complete

PM

A. 95
B. 195, 205, 215, 215
C. complete
+
8:02
+
1:49.8
1:48.5

95 muscle snatch was not perfect - 90 was better than it has been though, so, progress?

Mis-loaded the bar for the snatch-grip deadlifts -  I did 175, 185, 195, 205 before realizing my mistake (thinking I was 20lbs heavier than this.. Dammit, I just thought I was getting better at these! Ha.) Last two singles at 215 were tough to hold the positions.  

Ring push-ups much more manageable without a tempo on the way up.  All UB.

HPCs and DLs broken 7/7, all singles on the PCs.  Could have moved a little bit faster on the wall walks and the 135 PCs.

Row pace was all over the place.  Started out a little conservatively on the first one because I wanted to be sure I could match it on the second.  Started at 1:48, then bounced from 1:46-1:52 for the remainder.  Was right on the edge of falling off for the last 200m even at this pace for the first one.  Pace was similar and bounced quite a bit on the second one as well; only difference was that I pushed the last 200m a little harder, knowing I was done for the day.  I have no idea how I ever rowed a 1:43/500m.  I don't think that's even close to being possible right now.

Friday

30:00 swim @ Z1

1000 yards, short course. 4x 250, began a set every 8:00 (2:00 rest). Planning to nudge up the distance just a tad next week - I like breaking into sets but 2:00 rest was too much. 

Thursday

AM
10:00 light scap activation
+
A. 1 paused front squat, 21X1 + 2 front squat, build to a max
B1. Unweighted strict pull-ups on rings, 5 x AMRAP in :60; :60 rest
B2. 1 push press + 3 push jerks, build to a tough set in 5 sets; :60 rest
+
AMRAP in 12:00:
15 AirDyne calories
12 tough strict ring rows
9 wall balls, 14 to 10
+
Not for time:
100m snatch-grip overhead carry, very heavy

PM
Oly class

AM
complete
+
A. 235 (PR+5)
B1. 7, 6, 6, 5, 6
B2. 150
+
5 rounds + 14 calories
+
complete with 135

PM
45:00 snatch (up to 115) + 15:00 CJ (up to 135)


Front squats felt good!

Ring pull-ups did not feel good.  Opened every minute with a set of 3, but then was doing mostly singles and a few doubles throughout the rest of the minute.  Lots of standing around.

Push press was a little shaky at 150, but push jerks were easy.

Went about 85% on the AirDyne and unbroken on the ring rows and wallballs with fast transitions.  Pushed the pace in the last 0:30, but couldn't finish the 15 calories.

Snatch-grip OH carry is murder on my wrists, but it wasn't any worse today than it was 20lbs lighter.  Could do this with at least 145, if not 155, next time.

Was fried coming into the Oly class.  Perhaps I should skip the ones on Thursdays - between today being day 3, and already training in the morning, and having an uncharacteristically busy day/week at work, I just wanted to sit and watch.  Snatching was really off, and spent too much time starting to overthink things that haven't been a problem recently.  Failed a number of reps.  Switched to CJ with 15:00 remaining - cleans were sloppy, but looking forward to jerking again, these felt good!

Wednesday

AM
For 45:00 @ Z1:
500m row
15 AirDyne calories
200m jog
15 light reverse hypers

PM
A. Clean-grip deadlift clusters, 4 x 1.1.1 starting @ 245 and adding from there; :10 between reps, 2:30 rest
B. Weighted flat-surface dips, 3 x 3-4, 21X1; 2:00 rest
+
For time @ 80%:
18 stone-over-shoulders, 95
18 burpee toes-to-bar
+
5:00 rest
+
For time:
:60 front leaning rest on ground
15 unbroken Russian kettlebell swings, very heavy
:60 front leaning rest on ground
15 unbroken Russian kettlebell swings, very heavy
:60 front leaning rest on ground
+
3 sets not for time:
7-9 glute-ham raises, 20X1 - weight if possible

AM

complete; +50 on the reverse hyper

PM
A. 245, 265, 275, 285
B. +5(4), +10(4), +15(3)
+
5:21
+
5:24 with the 88lb KB
+
8, 7, 7 with a 25lb DB

Another good day!

AM session felt really good this morning.  I was surprised to actually be somewhat comfortable on the reverse hyper for the first time ever.

CGDL were tough at 285, but happy to get 3 reps at my 1RM.  Last one was pretty slow.

Stone/burpeeTTB was fun - forgot that it said 80%, and went out a little hot on the first 10 stones (0:60).  I'd never done burpee TTB before... I had a better rhythm doing the TTB almost strict.  Pace dropped significantly on these after the first 5-6 reps.

Again - shoulders were fried going into the second FLR.  First FLR unbroken, then broken 0:30/0:30 with 0:10 rest for the second and third.  Surprised by how good the KBS felt, but still think 88 was the right choice for 15 UB.

Tuesday

AM
45:00 AirDyne @ Z1, off every 5:00 for 1/side moderate 1-arm KB overhead squat + :30 front leaning rest

PM
A. Tall snatch, build quickly to a tough but perfect single
B. Squat snatch clusters, 5 x 1.1; :10 between singles, :90 rest
C. Back squat, 3-2-1-1 @ 80-90%, 20X1; 2:00 rest
D1. 1-arm DB row, 2 x 2-3/arm, 11X1; :30 rest between arms, :30 rest
D2. DB bench press, 2 x 5-7, 30X1; :90 rest
+
8 rounds for even times:
5 strict pull-ups
10 hand-release push-ups
10 row calories
:90 rest

AM

complete with the 35lb KB

PM

A. 100

B. 105, 110, 115, 120, 125

C. 240(3), 255(2), 270(1), 270(1)

D1. 75(3), 80(2)

D2. 45(7), 50(7)

+

1:37

1:33

1:36

1:32

1:36

1:33

1:31

1:31

Very happy to have a decent training day!

Snatches felt good, but not quite as smooth as last week.  Super pleased to have no misses.  Considered going for a bonus round at 130, but decided to be happy with hitting every rep and end on a good note.

Back squats felt much better than in the past few weeks, but I'm still slightly concerned that 270 feels as heavy as it does...

Rested way longer than 0:90 before the second round of 1-arm DB rows.  I could not grip the 80lb DB with my left hand for the life of me.  As soon as I rolled it off the bench, it would slip right out of my hand (this is the same problem I had when trying to use the 80s for Farmer's walks a few months ago).  I finally got enough of a grip on it to get 2 reps, but the tempo was shit.  I have a hard time believing 5lbs makes that much of a difference... is the diameter of the 80lb slightly bigger than the 75?  #childsizedhandproblems

8 sets felt really good.  Pull-ups all broken 3/2.  Rowed around 900cal/hour, +/- 20.

Monday

off today

90:00 massage (much needed, physically and mentally)

Sunday

A. Deadhang-to-inverted, 10 x 1; begin a rep every :30
B. Snatch balance, build quickly to a tough single
C. Overhead squat, 2-2-2, 22X1; 2:00 rest
+
7 sets for even times:
6 thrusters, 75
7 strict pull-ups
8 overhead walking lunge steps, 75
9 burpee box jumps, 20
:90 rest
+
1200m sled drag, same load as last week, alternate forward & backward as desired

A. complete

B. 155

C. 145, 155, 165(1)

+

2:52

2:57

2:42

2:50

3:00

3:22

2:56

+

complete with 90 on the sled

Another rough day.  I don't know what my problem is.

Was being very tentative with the barbell this morning.  Failed a couple of snatch balances (at light weights!), and also aborted a few well above parallel.  For some reason, I thought I would start the OHS sets at or above my heaviest snatch balance.  So, I got the 155 snatch balance, jumped to 165... and basically forgot how to jerk it from behind the neck.  Stripped the bar and built up again, but at this point I was getting tired and my wrists were killing me with the tempo.

I think I actually said "Fuck this" out loud like three times during the 7 sets.  I was not having it at all.  That was really hard. Now, several hours later, I appreciate the challenge, but at the time, I wanted to punch Stephen in the face.  Burpees were very, very slow on round 6, otherwise was pretty consistent throughout.  Pull-ups broken 4/3.  Overhead lunge steps were by far the easiest movement here.

Sled drag was just long.  At least the weather was beautiful!

Saturday

AM
10:00 @ 70% of [200m jog + 5 renegade rows @ 20/hand + 35 single-unders]
5:00 rest
10:00 @ 70% of [15 row calories + 5 burpees over the erg]
+
20:00 shoulder mobility + scap pre/re-hab

PM
A. Muscle snatch, build quickly to a tough but perfect single
B. Segmented snatch-grip deadlift clusters (pause just off ground, just below knees, & mid-thigh), 4 x .1.1 heavy; :20 between singles, 2:30 rest
C. Ring push-ups, 3 x 12, 3030; 2:00 rest
+
For time:
12 deadlifts, 145
6 wall walks
8 power cleans, 145
4 wall walks
4 hang power cleans, 145
2 wall walks
+
3 sets:
400m row @ 97%
7:00 rest

AM

complete

PM

A. 85
B. 195, 205, 205, 205
C. UB, 7/5, 7/3/2 - tempo is a bitch
+
7:19
+
1:24.2; 1:45.2/500m avg
1:25.5; 1:46.8/500m avg
1:28.4; 1:50.5/500m avg

This was one of the worst training days I've ever had.  Woke up exhausted and sore all over, and everything seemed to take twice as much effort as usual.  It's not normal to feel like this after a recovery day... perhaps I'm coming down with something?

Barely missed the lock-out on the second rep at 205 on the 2nd and 4th sets of the segmented snatch-grip deadlifts.  Also, in previous weeks I've been dropping every rep from the top - today was the first time that I also lowered the reps (with the same pauses).

Deadlifts unbroken (clean grip); power cleans all  (not so quick) singles; hang power cleans all (very slow) singles.  Tried to go for a double after the first hang power clean and failed; dumped it, re-set, and failed again, so then took my time accumulating the last 3.

Had absolutely zero leg drive on the rower today - faded badly on every set, and faded earlier and earlier as the second and third sets.  I think I was at 1:50 or even over that with 200m left on the last one.  Disgusting.  What a terrible day.  I feel like such a disappointment.

Friday

30:00 swim @ Z1

complete

1000 yards, short course.

Thursday

10:00 light scap activation
+
A. 1 paused front squat, 21X1 + 1 front squat, 1-1-1-1-1-1; 2:00 rest
B1. Unweighted strict pull-ups on rings, 5 x AMRAP; :60 rest
B2. Push press, build to a heavy single in 5 sets; :60 rest
+
10 sets:
8 AirDyne calories @ high effort
7 tough ring rows, 10X0
6 wall balls, 14 to 10
:60 rest
+
Not for time:
100m double DB/KB overhead carry, very heavy

complete

+

A. 195, 205, 215, 225, 235, 240(1)

B1. 6, 5, 4, 4, 4

B2. 105, 125, 140, 155, 165F

+

complete

+

complete with 53lb KBs

+

gymnastics clinic

Kind of an off day... nothing felt as good as last week (except the ring pull-ups!)

Front squats felt heavy.  Did the paused front squat at 240, but it was a real grind standing up, so didn't attempt the second rep. 

Strict pull-ups on the rings get better and better each week.  

Push press felt good through 155... but I think I'm missing the leg drive again on these.

10 sets felt good for the first 5, and tough for the second 5.  Could have used some air flow in the corner, but it's all good; summer's almost over.  8 cals done in under 0:20 every time. 

Double KB clean and jerk was tough with the 53s the first time, but got better and better each time - broke the 100m into 3 segments.  Definitely prefer the KBs over DBs on these, so weight choices were kind of limited.  Not sure this qualified as very heavy.

Gymnastics clinic was AWESOME! We were broken up into 3 groups and spent about 40 minutes at three stations: tumbling, rings, and bars. Worked on static handstands, handstand walking, press to handstand, pirouettes, and standing back tucks. Then moved to the rings - holy shit. I am so, so close to an unassisted muscle up. A coach was spotting on the side, and I got 4 or 5 muscle ups with less and less assistance from him. On the last one, he barely touched me (but he did, so still doesn't count). Kip and swing is MUCH improved, and I'm very, very excited about practicing in the gym. So, then we rotated to the horizontal bar, and I jumped up and immediately got 2 big rips, so I skipped that station and spent the remainder of the session fooling around on the tumble track and trampoline :) Highly recommend, and can't wait to go back!

Wednesday

AM
For 45:00 @ Z1:
500m row
15 AirDyne calories
200m jog
15 light reverse hypers

PM
A. Clean-grip deadlift clusters, 3 x 1.1.1.1.1 starting @ 225 and adding from there; :10 between reps, 2:30 rest
B. Weighted flat-surface dips, 3 x 5-7, 21X1; 2:00 rest
+
For time @ 80%:
10 tire flips
50m/arm 1-arm Farmer's walk, heavy
8 tire flips
25m/arm 1-arm Farmer's walk, heavy
6 tire flips
+
5:00 rest
+
3 rounds for time of:
:60 front leaning rest on ground
12 unbroken Russian kettlebell swing, very heavy
+
3 sets not for time:
6-8 glute-ham raises, 20X1 - weight if possible
8 strict toes-to-bar w/:03 descent (do not have to be unbroken)

AM

complete; +50 on the reverse hyper

PM
A. 225, 255, 270
B. unweighted(7), +5(4), +5(4)
+
7:19 with the 100lb turret
+
6:01 with the 88lb KB
+
complete with 25lb DB


CGDL felt easy at 225, manageable at 255, and tough at 270.

Flat surface dips are not so easy in sets of 5-7...

Calm and steady on the tire/FW piece - no issues here.

FLR/KB swing piece was way, way harder than I thought it would be.  Did the first 0:60 FLR unbroken, quick transition to the KB, quick transition back to the FLR... and my shoulders were toasted.  Broke the second and third FLRs into 0:30/0:30 with about 0:15 rest in between, and transitions took longer in the 2nd/3rd rounds.  KB swings were tough but manageable - not sure I could have gotten 12 unbroken with the 100, so 88 was a good choice, I think.

8, 7, 6 reps on the glute-ham raises.  Descended as slowly as possible on the strict TTB, but it was nowhere near a full 0:03...

Tuesday

AM
45:00 AirDyne @ Z1, off every 5:00 for 1/side moderate 1-arm KB overhead squat + :30 front leaning rest

PM
A. 1 muscle snatch + 1 hang snatch high pull + 1 tall snatch, 7 x 1 light & crisp; begin every :75
B. Squat snatch, 1-1-1-1-1-1 adding so that only last couple reps are challenging; :90 rest
C. Back squat, 3-3-2-2 @ 80-90%, 20X1; 2:00 rest
D1. 1-arm DB row, 2 x 3-4/arm, 11X1; :30 rest between arms, :30 rest
D2. DB bench press, 2 x 7-9, 30X1; :90 rest
+
6 rounds for even times:
250m row
6 strict pull-ups
12 hand-release push-ups
2:00 rest

AM

complete with 35lb KB

PM
A. 65 x4, 75 x3
B. 85, 95, 105, 115, 125, 130F, 130F, 130!
C. 240(3), 250(3), 260(2), 270(2)
D1. 65(4), 70(4)
D2. 25(9), 35(9)
+
2:10
2:10
2:12
2:34
2:32
2:37

Hooray for heavy snatches!  Everything from 85-125 felt so, so easy, that I knew I would get 130.  First miss at 130 was entirely mental.  Second miss at 130 was just a little forward in the bottom.  Finally got the 3rd attempt at 130, but stepped forward with it off the platform.  I'm doing a much better job of pulling all the way into my hips and not bouncing it off my thighs early.  Very excited to see progress here.

Back squats felt heavy again.  What the hell?

Started way too light on the DB bench press - wasn't sure where to start with that rep/tempo scheme.

Felt like I weighed 1000lbs on the strict pull-ups today.  First 3 sets broken 3/3, but pretty sure the last rep on the 3rd set didn't count, so backed down to 2/2/2 for the final 3 sets (explains time difference).  That's weird, because strict pull-ups have been feeling really solid recently (they should, with how many I do in a week!).  Had a hard time controlling the descent and ended up hanging at the bottom between all reps, which I don't usually do with sets of 2-3.  Rowed at 2:05-2:09/500m.  HR push-ups got a little tough in the last two sets, but still unbroken.

Monday

off today

mobility
+
shoulder stuff
+
gymnastics skill work (muscle-ups; back flips; free-standing HSPUS - got a set of 2, and a couple singles with a 1" deficit!)