Sunday

10:00 muscle-up technique work, hips-to-rings + turn-over work from the ground + actual attempts
+
10 sets:
500m row @ 2:01.0/500m
3:00 rest
+
10:00 focused hip & ankle mobility

complete
+
2:01.1
2:01.1
2:00.7
2:00.8
2:00.8
2:00.8
2:00.8
2:00.7
2:00.6
2:00.6
+
complete

UGH today could have been the day. Alas, it was not.  On my second or third attempt, I caught it in the bottom of the dip, I just totally surprised myself and stupidly fell out of it when I could have sat there for a second and pressed up. Had another attempt where my weight was over the rings, but they were too wide to really save it.  It's gotta happen within the next 2 weeks.  Seriously. Before I go to CA.  Otherwise, this blog will be renamed "2015: the year of the muscle up" and that's just depressing.  2015 will be the year of stringing multiple together.

Rows were really tough today.  2:01 did not feel natural to hold, I was either at 1:58-1:59 or 2:02-2:03.  Which just kind of averaged out to 2:01ish by the time 500m had passed.  Not looking forward to the pace increases on these, but I know they are coming.  This is not going to be fun.

Nutrition note: I've been skipping the post-WO protein shake on Sundays, if I'm just rowing, and also dropping total carbs for the day a little bit (150-155).  I think starting next week I'm going to increase carbs to 150ish on Fridays (swimming days), because I'm just so freaking ravenous all day.  So, then I'd have 100ish on rest day (Monday), 185 on training days (T/W/Th/S) and 150 on aerobic days (F/Sun).  Keeping protein at 165 and fat around 80.  Let me know if this is not the way to go... otherwise, I'll assume this is an okay plan.

Saturday

AM
10:00 @ 70% of [250m row + 3 kipping handstand push-ups]
5:00 rest
10:00 @ 70% of [20 AirDyne calories + 7 ab-wheel roll-outs]
+
20:00 shoulder mobility + scap pre/re-hab

PM
A. Split jerk from blocks, build to a heavy single
B1. Snatch pull clusters, 3 x 1.1.1.1 starting @ 110% 1RM snatch; :15 between reps, :60 rest
B2. Ring dips, 3 x max in :60; 2:00 rest
+
3 rounds for time:
3 power cleans, 125
6 deadlifts, 185
9 burpees
+
2 sets:
200m sled drag, very high effort & heavy
rest as needed

AM
complete; did the shoulder stuff first

PM
A. 205 (PR +5)
B1. 145, 155, 165
B2. 12, 9, 8
+
5:00
+
complete with 90 on the sled


Handstand push-ups felt AWESOME this morning. Better than they have in months.

Very happy with the jerk PR! It actually felt pretty easy.  Jumped from 195 to 205, failed the first attempt but knew I had it.  Tried 210 once, but it was out in front and wanted to end the day on a good note so I didn't push it.  Next time.

Snatch pulls felt heavy, but I'm still hitting high on the hips... the bar just doesn't get much higher than that.  Ring dips felt easier than I remember (it's been a while), but still had a couple of failed reps (in the second and third sets) where I should have waited a few more seconds.

3 rounder was tough but really fun.  I feel like I should have finished it in less than 5:00, but I don't know where I would make up time.  The power cleans were all quick singles.  Deadlifts unbroken but got a little slower in the third round.  Burpees fast throughout, last set was AFAP.  Changing the weights took quite a bit of time, but I don't know how I could have done that any faster.  Back started getting pretty tight on the third round of deadlifts, which is kind of alarming with that few reps and a relatively light weight...

Sled drag was MISERABLE.  Worse than prowler sprints.  OMG.  Was booking it for the first 150m, but then back was totally lit up (probably still from the deadlifts) and the last 50m up the hill was a slog.  Legs were tired but they weren't nearly as bad as my back.  Never stopped on the first 200m.  Laid on the street for approximately 10:00 before going again, and even then I didn't feel ready.  Kept a brisk pace on the way back on the asphalt, but as soon as I got on the rocks it was game over.  Stopped 3 times on the rocks (minuscule breaks, less than 0:05).  Ugh.  That hurt so much.

Woke up with my knee extremely pissed off, for no apparent reason.  My knee/lower leg/ankle were all super swollen, so took 800mg ibuprofen before Z1 and another 800 before training, and iced while I was eating breakfast.  It's not nearly as bad now, but I can tell it's still angry.  This is getting real old.

Friday

AM:
30:00 swim @ Z1 - 1300 yards in 31:18; alternated 75 free / 25 breaststroke; no breaks

PM
90:00 massage

Thursday

10:00 light scap activation
+
A. Thruster, 3-3-3 adding each set - cut if knee still limits you; 2:00 rest
B. Weighted pronated pull-up, build to a max
+
For 10:00:
Evens: 4-7 CTB pull-ups
Odds: 14 fast alternating box step-up/step-downs, 20
+
3 sets:
:45 row @ max effort
5:15 rest

complete
+
A. subbed push press: 125, 135, 145 (PR for 3)
B. 219 (+45 @ 174) (PR +11)
+
complete; 5 CTB across
+
228m; 1:38.6/500m avg
229m; 1:38.2/500m avg
228m; 1:38.6/500m avg


AM weight @ home: 168.6
PM weight @ gym (including belt): 174

Everything felt excellent this morning.  I like the occasional morning training session - it's a nice change of pace.

Push presses felt better today than they have in a very, very long time - maybe ever.  Today, 145 would have qualified as moderate - never really felt heavy.  I only got 1 at 145 in August when going for a double, so I don't know what I was doing differently today. Wore nanos, maybe that's the secret.

Weighted pull-ups were great! Tried for +50 but didn't get very far.  +45 was legit! That's awesome.  Very happy with progress here.  A little disappointed that I seem to have gained back the 3lbs I thought I lost a few weeks ago.  Ate out Sat/Sun/Mon, which is not normal for me, so hopefully now that I'm back on track, it will level out again closer to 165-166.  Not super upset about it, just noting.

When warming up, tried to butterfly the CTBs and couldn't find the rhythm.  I think that's partially because I tend to slam my boobs into the bar instead of a gentle graze, which throws off the kip, so I did these with a regular kip.  Felt easier as the sets went on - it's been a while since I've done these.  Step ups felt awkward and dumb - I felt like I was in an 80's aerobics video.

Very happy with consistency on the longer row sprints.  When I did these in July, I dropped from 1:36 on the first one to 1:44 on the third one.  I think a lot of it is mental - I decided I was not going to drop off, and I didn't. Success.

Wednesday

AM
3 sets @ Z1:
750m row
30 AirDyne calories
50m reverse sled drag
15 hip extensions, 2021

PM
A. Clean-grip deadlift w/chains, 12 x 1 @ 225 + heavy chains, 11X1 - emphasize speed!; begin a set every :30
B1. Weighted glute-ham raises, 3 x 5-10, 20X1; :30 rest
B2. Ring support (top of dip), 3 x :60 accumulation opening w/a max hold before chipping away; 2:00 rest
+
3 sets @ increasing effort (75-85-95%):
12 alternating DB snatches, 55
12 burpees
50 double-unders
2:00 rest
+
10:00 AirDyne @ 85%

AM

complete with 135 on the sled

PM

A. complete

B1. +30(10), +35(8), +35(7)

B2. 0:33/0:16/0:11, 0:20/0:15/0:10/0:08/0:07, 0:20/0:10x4

+

3:07

2:48

2:32

+

126 calories

Solid day.  Short but not easy.

CGDL and GH raises felt good, but ring support hold seems to get more and more difficult each week.  I try to wait as long as possible before looking at the clock on the opening hold and today it was shocking that so little time had passed.

3 sets at increasing effort was really tough but I kind of liked it.  Went out real slow on the first set, but was still breathing pretty hard by the end.  I kind of panicked that, even as slow as I felt I was moving, I went out too hot on the first one, but I clearly was able to pick up the pace.  DB snatches felt solid, took a few breaks on the first two sets where I stepped away from the DB for a second or two, but the third set was straight through, no pausing.  Burpee speed was the easiest to manage effort.  Double unders were a hot mess today, especially in the second and third sets.  Need to continue to work on hitting these under fatigue.  I think the 3rd set was broken 3 or 4 times.

Wasn't exactly sure what 10:00 @ 85% meant... kept it between 700-800 cal/hour the whole time.  It felt almost like a 300FY if I was sandbagging it (but the aerobic part only, without the leg burn).  Definitely more effort than Z1.  I think I did that right?

Tuesday

AM
shoulder prep
+
40:00 AirDyne @ Z1, off every 5:00 for 2 kipping handstand push-ups

PM
A. Muscle snatch, build to a heavy single
B1. Pendlay row, 4 x 1-2, 20X0; :60 rest
B2. Close-grip bench press, 3-2-1-1, 20X1; :60 rest
+
5 rounds for time:
6 strict pull-ups
10m tough yoke carry
+
10:00 AirDyne @ Z1

AM

complete

PM

A. 90, 95F

B1. 145(2), 155(2), 165(1), 165(1)

B2. 145(3), 155(2), 165(1), 175F

+

5:27 with 180 on the yoke 

+

Complete 

Hspus felt decent this morning. I still can't believe I got a zero on Saturday. 

Bench felt excellent through 165. 175 was close, could probably get it next time. 

First two rounds of 6 strict pull-ups easily unbroken. Walk from the rig to the yoke took a bit of time, but really tried to go as soon as I made it to each station and use the walk as the only rest.  Yoke could have been a little heavier. 

Easy day. I'm bored of deloading.

Monday

Mobility. Massage was cancelled due to power outage and I am very sad. 

Sunday

10:00 muscle-up technique work, hips-to-rings + turn-over work from the ground + actual attempts
+
10 sets:
500m row @ 85% effort - goal is high-effort but sustainable pace, all sets should be equal
3:00 rest
+
10:00 focused hip & ankle mobility

Skipped 

+

2:02.8

2:01.8

2:01.2

2:01.4

2:01.0

2:01.0

2:00.6

2:00.4

2:00.4

1:59.7

+

Complete

Feeling tired and beat up but no major complaints. Was bitching about having to train all morning but feel pretty good now, so, as usual, Stephen knows best and I do what I'm told. Although I did skip the muscle up work. Continue to be extremely pleased with rowing and breathing improvement. 

Saturday - Gobblers and Gobblettes!

EVENT 1: Squat clean speed ladder

2 minutes to clear as many bars as possible; burpees as a tie-breaker
Men's Ladder: 185/205/225/250/275
Women's Ladder: 115/130/145/160/175

Cleared the ladder twice + 145. Made it to 160 with a lot of time to spare (0:20 or so, which I never got in practice), so I took my time to set up properly, pulled, caught it, and fell backwards with it. I literally don't think I've ever done that before. Somehow had the presence of mind to roll over and do one burpee before time ran out. Very happy with this. Obviously it would have been better to make the 160, but I can't complain. 15th. 

EVENT 2: Thruster/HSPU floater
1 Minute of Thrusters (135#/95#)
1 Minute of Handstand Push-Ups

24 thrusters (14/10)

0 HSPU 

I really wanted to hit the floater between the ladder and the row/jump/snatch workouts, mostly to save Cody's shoulders for the muscle ups. I didn't get as many thrusters as I would have liked. Maybe because I felt like I wasn't quite recovered enough from the ladder. UGH I don't know why I dropped it at 14, I don't think I was even slowing down, I just felt like that was a good place to take a break. Only attempted one HSPU at 1:55 and failed. Shitty. Looking forward to lots of improvement here in the coming year. Bring it. 

EVENT 3: Row, jump and snatch
In 10 Minutes, complete the following:
750m Row Per Person/150 Double Unders Per Person
AMRAP Snatches (155/95#)

21 snatches (I did 18)

We knew as soon as the workouts were announced that this was going to be our weakest score. 155 is right around Cody's 1RM, and he was unable to make it when he practiced on Thursday, so we had pretty low expectations heading in. I started on double unders, hit a big set of 67 to start then chipped away. Had a little bit of a rest before the row. Row pace bounced a bit - the first 250 was at about a 1:57 (adrenaline), the middle 250 slowed to 2:04ish, and the final 250 was 2:01ish. Finally got to the snatches and just felt exhausted. I was moving pretty slowly. I told Cody to basically just rest until he felt like he wanted to try one, and I'd just hit single after single. He failed his first 2 attempts, but then hit 3 throughout the course of the workout. I was so proud of him!! I was really excited that he hit a few, we really weren't expecting that. I kind of mentally checked out of this one because I knew we wouldn't score well. Should have had at LEAST 20 reps on my own, if not 25. I looked at the clock at 2:00 remaining and just groaned because I was so over it. Not my finest moment. 

EVENT 4: Double AMRAP

In 6 Minutes, complete as many reps as possible of:
3 Muscle Ups
9 Deadlifts (275/185#)
6 Muscle Ups
18 Deadlifts (275/185#)
9 Muscle Ups
27 Deadlifts (275/185#)
12 Muscle Ups
36 Deadlifts (275/185#)
etc.

(2:00 rest/transition)

In 6 Minutes, complete as many reps as possible of:
10 Pistol Squats
10 Toes-to-Bar
20 Pistol Squats
20 Toes-to-Bar
30 Pistol Squats
30 Toes-to-Bar
40 Pistol Squats
40 Toes-to-Bar
etc.

Midway through the round of 12 muscle ups 

+

Midway through the round of 30 pistols 

Just like we planned, Cody did all the muscle ups and I did all the deadlifts. Cody's muscle ups have improved so much in the past year! He did 3 and 6 unbroken, then 8/1, then singles on the round of 12 I think. I did 54 fucking deadlifts. Ugh that hurt. Did 5/4, 6/6/6, then the plan fell apart on the round of 27 - wanted to do 5/5/5/5/4/3, but I think I did a single somewhere around 18, and a couple of doubles, then 3 to finish. We didn't think it would be worth it for Cody to grind out a rep or two, and decided that would only hurt him for the muscle ups. 275 was far too heavy, and not on the same scale as 185 for women. Ugh. This felt horrible, like 14.3. High volume deadlifts are not my favorite. 

It was pure torture to watch Cody struggle through the pistols and just stand there, unable to help. I know it was an unfortunate circumstance and it was for the best, but I felt like such a dick for just standing there. Did 10 ttb unbroken, then did 8, Cody did 4, I did 8. Very happy with how these felt, they have come a long way. Not the best end to the day but it is what it is. 

Overall 

This is such a fun competition. I really love that we had so many people from CSC competing!  It was very nice to see both Cody's and my improvement over last year in all areas, especially in strategy and communication. Felt like I never really had a chance to relax throughout the day, I was constantly worrying that we should be warming up or would miss our heat, but it all worked out. Super fun day. My back hurts. My knee hurts. My legs are jello. Competing is an awesome experience but I'm ready to get back to regular training.

Friday

30:00 swim @ Z1

1250 yards in 29:46 (getting faster!!); alternated 75 free / 25 breaststroke; no breaks 

Thursday

10:00 light scap activation
+
A. Squat clean, build quickly to 175
B. Weighted pronated pull-up, 3 x 1-2, 21X0; 2:00 rest
+
For 10:00:
Evens: 4-6 alternating pistols
Odds: 5-7 toes-to-bar
+
3 sets:
:40 row @ max effort
5:00rest

complete
+
A. complete
B. +25(2), +30(2), +35(1)
+
complete
+
206m; 1:37.0/500m avg
206m; 1:37.0/500m avg
206m; 1:37.0/500m avg

AM weight @ home: 166.9

PM weight @ gym (including belt): 173

Squat cleans felt good today - very happy that 175 is a weight I can hit confidently every time.  Built very quickly: 85, 125, 155, 175.  

Pull-ups did not feel as easy as last week, but I think +35 is a PR (208).

Discovered I could do pistols on my bad knee if I wore both knee sleeves at the same time... did 4 total (alternating) each round, but it was probably a bad idea because, while it didn't hurt much at the time, it's swollen now.  Ughhhhh. Shit.  I know I need to think of the bigger picture and not worry about not contributing to that part of the event this weekend, but it's still frustrating because I've gotten relatively decent at pistols and we could have done fairly well here.  7 TTB across, pretty easy.  I think Cody and I are going to split the TTB in 5s the whole way, and unfortunately he's going to have to be responsible for the pistols.  I hate this.

So, 0:40 is where I started to fall off and/or hit the wall in the last cycle of row sprints, which I did not do today!  Was conscious to pull back the pace just a hair (held 1:35) and pull all the way through the finish.  Very pleased with that!

Wednesday

AM
3000m row @ Z1

PM
A. Clean-grip deadlift w/chains, 8 x 1 @ 225 + heavy chains, 11X1 - emphasize speed!; begin a set every :30
B1. Weighted glute-ham raises, 2 x 5-10, 20X1; :30 rest
B2. Ring support (top of dip), 2 x :60 accumulation opening w/a max hold before chipping away; 2:00 rest
+
For time:
750m row
150 double-unders
10 power snatches, 95
+
10 sets:
:30 AirDyne @ 90% aerobic
:30 AirDyne @ 50%

AM
complete

PM
A. complete
B1. +30 (9, 9)
B2. 0:37/0:23, 0:23/0:17/0:11/0:09
+
8:07
+
complete


Clean-grip deadlifts and glute-ham raises felt good.  225 this week felt pretty much the same as 215 last week.  Ring support holds were a little tougher than last week, not sure why. 

The comp practice piece was much harder than it was last week.  Rowed at 2:03-2:05.  Double-unders broken quite a bit - opened with 38, then all sets of 20-30ish. Shoulders felt smoked, I was surprised by that.  Last week I did the double-unders first, I'm thinking I'd prefer to do it that way on Saturday, but I guess it doesn't really matter a whole lot.  Snatches were all singles, and not very fast.  I think the row took just over 3:00, the double unders were done just over 6:00, so 2:00ish for 10 snatches? That's not great.

I know the purpose for the lighter couple of weeks, but I'm still really antsy to get back to regular training... 

Tuesday

AM
30:00 AirDyne @ Z1

PM
A. Muscle snatch, 3:00-5:00 light tech work
B. Box squat (2-3" above parallel), build to a tough single
C1. Pendlay row, 4 x 1-2, 20X0; :60 rest
C2. Close-grip bench press, 2-2-1-1, 20X1; 2:00 rest
+
For reps:
:60 thrusters, 95
:60 handstand push-ups
+
10:00 AirDyne @ Z1

AM

Complete 

PM

A. Complete 

B. 270

C1. 155(2), 165(2), 170(2), 175(1)

C2. 150(2), 155(2), 160(1), 165(1), 170(PR +10)

+

22 thrusters 

0 HSPU 

+

Complete 

Box squats felt really easy through 255. 270 was the first one that started to feel heavy; called it there because I don't really know how to bail out of these and didn't want to take any chances. No belt. 

Pendlay rows and bench felt good; added an extra single because 165 was pretty easy. 

Sweet.

Thrusters actually felt much easier than I thought they would.  Did 12 then 10, definitely room for several more reps here.  I was kind of pacing throughout the minute knowing I'd have to do HSPUs right after.  I gave myself a 0:20 break, kicked up on the wall at 1:20 and failed.  Shook it out, kicked up at 1:40 and failed.  Kicked up one last time at 1:55 and failed.  Sooooo... yeah.  I think on Saturday I may try to get as many thrusters as possible then rest for closer to 0:50 before trying to get 1-2 HSPUs in the final seconds.  I think even if I did the HSPUs first, I would only get a handful (maybe 4-6 total), so the score will probably end up working out a little better this way, and Cody can rack up the HSPUs without being tired from the heavy thrusters.

Getting really excited for this weekend!!

Monday

mobility.

Sunday

10:00 muscle-up technique work, hips-to-rings + turn-over work from the ground + actual attempts
+
8 sets:
500m row @ 85% effort - goal is high-effort but sustainable pace, all sets should be equal
3:00 rest
+
10:00 focused hip & ankle mobility

errrrr...

+

2:03.9

2:02.8

2:02.4

2:02.4

2:02.4

2:01.6

2:02.0

2:00.6

+

Complete 

Felt extremely rough this morning. Everything hurts, especially legs (hamstrings! And butt! From the deadlifts?). Started to work transitions on the low rings and couldn't even do them with the band I normally use (red), and hands felt like they were going to tear, so kind of scrapped the MU work. I do much better on these when I'm very, very warmed up and fresh - basically every week after Tuesday's training I get closer and closer, but any other time I work on them they're not nearly as good. 

Holy shit, I'm shocked by how well I did on the rows. Where did that come from? Legs and grip were tired, but breathing was a non-issue and the pace was fairly comfortable to hold - probably a true 85%. Actually really enjoyed these, which might be even more shocking. 

Saturday

AM

10:00 @ 70% of [250m row + 3 kipping handstand push-ups]
5:00 rest
10:00 @ 70% of [15 AirDyne calories + 7-10 toes-to-bar]
+
20:00 shoulder mobility + scap pre/re-hab

PM
A. Speed squat clean ladder from Gobblers
B1. Snatch pull clusters, 4 x 1.1.1 starting @ 110% 1RM snatch; :15 between reps, :60 rest
B2. Hand-release push-ups, 4 x 16 fast; 2:00 rest
C1. Deadlift clusters 3 x 5.4.3 touch-and-go; minimal rest within each cluster, 2:00 rest
+
Not for time:
400m sled drag, heavy grind outside

AM

Complete; did the shoulder stuff first 

PM

A. Through twice + 145 

B1. 145, 150, 155, 160

B2. Complete 

C. 195, 205, 215

+

Complete with 135 on the sled 

+
gymnastics clinic


HSPU and TTB felt good this morning - all sets of 10 TTB.

Squat clean speed ladder felt very different than it did 2 weeks ago.  When warming up, cleared all of them easily, and 175 felt effortless.  When going through the first round, I think I just didn't respect how much heavier it would feel when a little fatigued, and didn't really focus for the first 175.  Also, I was moving pretty slowly, compared to last time.  I kind of realized that I wasn't going very fast, but didn't do anything about it until the beginning of the 3rd round.  I think stepping over the bars (instead of having them diagonally) made a little difference, but not much.  Also, last time felt like breathing got really high, and didn't even notice it today.  Overall, happy with the score and confident I will do well next weekend on this event.

Snatch pulls felt good, but can't ever imagine actually snatching that.  HR pushups were fast and easy.

Deadlifts got heavy, but I think I did a very good job of minimizing rest between clusters.  Basically just dropped from the top and immediately reset.  A little concerned that 215 felt as heavy as it did...

Sled drag wasn't nearly as rough as last time, but still felt heavy considering legs were very tired from the cleans and deadlifts.

Friday

30:00 swim @ Z1

1250 yards in 30:04; alternated 75 free / 25 breaststroke; no breaks; picked up the pace on the last 50. 

REALLY happy with how much I have improved aerobically. Swimming for 30:00 without any breaks was unthinkable a few months ago, and now it's fairly easy. Thumbs up.

Thursday

10:00 light scap activation
+
A. Squat clean & jerk, 3 x 1 @ 165-175; rest as needed
B. Weighted pronated pull-up, 3 x 2-3, 21X0; 2:00 rest
+
For 10:00:
Evens: 1 rope climb
Odds: :30 AirDyne @ 90% aerobic
+
3 sets:
:35 row @ max effort
4:45 rest

Complete

+

A. 165, 175, 175

B. +10(3), +20(3), +30(2)

+

Complete 

+

182m; 1:36.1/500m avg 

182m; 1:36.1/500m avg 

182m; 1:36.1/500m avg 

+

Oly class - clean and jerk

AM weight @ home: 166.3

PM weight @ gym (including belt): 171

Clean and jerks felt sloppy today - not heavy, but technique was lacking. Kept catching the cleans soft and with slow elbows, and pressed out all the jerks.  Hence the CJ work with Chelsea Kyle - worked at 135 for the whole hour, cleans were generally decent, but jerks need work.  I'm not using my legs at all and am hesitating to drop under the bar, which is why I end up doing my weird hybrid push press thing.

Weighted pull-ups and rope climbs both felt excellent today.

Lacking a little bit of power on the rower - never felt like I was hitting a wall, but just couldn't pull any faster or harder than 1:33-1:34.  Worse than June (185/185/181).  At least I'm consistent?

Wednesday

AM
5 sets @ Z1:
500m row
20 AirDyne calories
25m reverse sled drag
10 unweighted hip extensions, 2022

PM
A. Clean-grip deadlift w/chains, 12 x 1 @ 215 + heavy chains, 11X1 - emphasize speed!; begin a set every :30
B1. Weighted glute-ham raises, 3 x 5-7, 20X1; :30 rest
B2. Ring support (top of dip), 3 x :40 accumulation opening w/a max hold before chipping away; 2:00 rest
+
AMRAP in 10:00 (w/Chelsea if you're in @ the same time):
750m row
150 double-unders
max power snatches in remaining time, 95

AM

complete with 135 on the sled

PM
A. complete
B1. +30(7), +35(7), +35(7)
B2. 0:40, 0:25/0:15, 0:20/0:10/0:10
+
38 snatches combined with Chels


CGDL felt good!

Glute ham raises were MUCH easier with the different tempo.  And pleasantly surprised to get the first 0:40 unbroken on the ring hold! 

Partner workout was SUPER FUN! I really enjoyed that.  Although I think it will go a bit differently for me when I'm partnered with Cody next weekend.  I did DUs first, did 56 unbroken then realized I had plenty of time and kind of casually finished out the 150 in smaller chunks, finishing a few seconds before 2:30.  Enjoyed my 0:30 of rest, which I won't get with a male partner rowing faster...  Rowed at 2:01-2:03 - it wasn't comfortable to hold, but wasn't terrible.  I could not immediately start the snatches - I made Chels do a couple of sets of 2 before I felt like I could hit one.  Then, Chels and I had a really nice rhythm of alternating snatches one by one, which was plenty of rest, but I'm going to have to be able to do more in a row at the comp - I think 95 for me will be much easier than 155 for Cody.

No birthday muscle up :(  Wasn't nearly as close as I was yesterday, never felt like I got over the rings.  It will just have to be a belated birthday present.

Tuesday

AM
shoulder warm-up
+
45:00 AirDyne @ Z1, off every 5:00 for 2 kipping handstand push-ups

PM
A. Muscle snatch, 3:00-5:00 light tech work
B. Box squat (2-3" above parallel), 2-2-1-1, 21X1; 2:00 rest
C1. Pendlay row, 4 x 2-3, 20X0; :60 rest
C2. Close-grip bench press, 2-2-2-2, 20X1; 2:00 rest
+
5 sets:
5 kipping pull-ups
:10 rest
6 DB push press, 40/hand
:10 rest
7 burpees
:60 rest
+
10:00 AirDyne @ Z1

AM

complete

PM

A. Complete 

B. 225, 235, 245, 255

C1. 145, 150, 155, 160(2)

C2. 150, 155, 160(?), 160

+

Complete in 0:55-0:59

+

Complete 

Handstand push-ups felt easy this morning!

I had Kursten spotting one set of the cgbp - I think she touched the bar on my second rep at 160 on the first attempt, but the last set was legit (very very tough though). That's cool, 160 matches my 1rm!

5 sets were fine and consistent.  Recovery was really good between each set.

Did some MU practice before the z1 AirDyne.  Today was the first time that I've actually felt my weight on top of the rings instead of behind them, and did that 4-5 times.  The first attempt was actually very close, it just surprised me to make the turnover, so I wasn't prepared to catch it.  TOMORROW.  BIRTHDAY MUSCLE UP.

Monday

Massage Monday! Hooray!

plus lots of mobility throughout the day.  Not feeling too beat up, but legs (calves especially) are a little sore.

Knee is about the same.  Was a little concerned on Saturday after the OPTathlon - it was really swollen (new development) and hurt a lot more than it had been, so iced the crap out of it and took an enormous amount of ibuprofen.  I'm guessing from the run?  It started hurting about half-way through the 3k (had not been hurting when running shorter distances over the past few weeks).  But, then it went back to normal on Sunday and today feels the same as it has been - sharp pain squatting below parallel but otherwise barely noticeable, so I don't think it's any worse... and it clearly isn't affecting performance, so I don't know what to think.

Sunday

10:00-15:00 muscle-up technique work, hips-to-rings + turn-over work from the ground + actual attempts
+
20 sets of:
:30 AirDyne @ 90% aerobic
:30 AirDyne spin
+
10:00-20:00 mobility work of choice

Complete in reverse order 

Saturday - OPTathlon

Event 1: Ground-to-overhead

• October 2012: 145
• November 2014: 200 (PR +5) (video)
• 180, 190, 200, 205F
• SUPER happy to cross off a major goal for the year!  Video reveals that it was pretty ugly, but it actually felt fairly easy.  Jerk wouldn't have counted in a weightlifting meet, but I'm just happy to get 200lbs overhead!  205 was WAY out front, like probably 6" away from my body.  Looking forward to hitting some bigger numbers here if I continue to clean up technique with Chelsea Kyle.

Event 2: Standing triple jump

• October 2012: 17’1″
• November 2014: 18'3" 
• a couple of inches off a best 18'7" from June.  Don't really care about not hitting a PR, just happy noting the significant improvement from 2012.

Event 3: Row repeats

• October 2012: 1:50.6 + 1:53.6
• November 2014: 1:49.9 + 1:49.9 (PR by 0:04.4)
• This was the one event that I was dreading all week, because I knew how much it was going to hurt.  I'm very happy with the outcome, but played it a little safe on the first half of the second interval, because I really didn't want to hit the wall.  Held 1:50-1:51 the entire way, got down to 1:45ish in the final 100m but it wasn't enough to drop the total time.  Wish I started pushing just a little earlier, because it would have hurt just as much either way.

Event 4: Unknown circuit

• October 2012: Thruster/pull-up/burpee: 4 rounds (one of the worst scores)
• November 2014: 5:05 (competitive time!)
• For time:
  21 PS (95/65#)
  9 burpees over bar (vertical torso)
  15 PC&J
  9 burpees over bar
  9 thrusters
  9 burpees over bar
• Very happy to throw down a competitive time on an Open-style event like this, especially since I've done absolutely no light weight, high rep barbell work since the Open.  Broke the snatches 8/7/6 and the CJ 5/5/5, with thrusters unbroken (but slow).  Snatches and first round of burpees were great, slowed down considerably on the CJ and second round of burpees.  Surprised by how heavy 65 felt, initially had planned to break these 8/7 but on the first rep I knew that would be a struggle.  Grip and quads were toasted, but happy that breathing wasn't the limiter.  Could definitely be under 5:00 if I re-tested this, with slightly faster burpees on round 2.

Event 5: Overhead shot toss

• October 2012: 25’1″
• November 2014: 29'9" (PR by 3'0")
• Wow, I have no idea where that came from!  But I'll take it!  I still have zero idea on proper technique.

Event 6: 3000m run

• October 2012: 20:35 (zero points, exceeded time cap)
• November 2014: 17:38 (PR by 0:45)
• This was the event I was most looking forward to re-testing.  I knew I'd crush my time from 2012, but I also ran a 3k on the track last summer as part of the SHE program, and I wasn't sure if I was going to beat that or not, especially after the long day.  I wanted to run each lap around 2:05-2:10, but I was off that pace almost immediately, closer to 2:20 per 400.  Breathing was TOTALLY fine on the run, my legs just felt very tired.  I'm happy that I seem to have developed a nice middle aerobic pace, which is new (it used to be either Z1 or sprint, nothing in the middle).  I can't believe Cody ran the last lap with me! I was planning to nudge up the pace in the final lap anyway, but I'm certain that I finished a good 0:20 faster with him helping to pace.

Body Weight

• October 2012: 166
• November 2014: 168
• I think it's pretty cool that I've gotten much stronger and fitter and faster and basically weigh the same as I did 2 years ago (errrr I'm 99% sure I lied on my weight 2 years ago to be 163ish because I was embarrassed to be closer in weight to the guys than the girls.  Not that 3lbs even makes a difference, but I'm a chick and was a very self-conscious of being more than 20lbs heavier than any other girl, so I knocked off a few lbs... something I would never do at this point).

Overall 

• Honestly, I don't even know what to say.  I'm so, so pleased with my performance today, and very proud of my improvements, and extremely satisfied to see hard work pay off, and tremendously excited for the future.  Onward!

Friday

30:00 swim @ Z1

1200 yards; alternated 75 free / 25 breaststroke; no breaks

Thursday

10:00 light scap activation
+
A. Squat clean & jerk, build quickly to your anticipated OPTathlon opener (heavy weight you KNOW will hit)
B. Weighted strict pull-up on rings, build to a max
+
For 8:00:
Evens: 5-7 kipping pull-ups
Odds: :30 AirDyne @ 90% aerobic
+
3 sets:
:30 row @ max effort
4:30 rest

complete
+
A. 175
B. 218 (173+45)
+
complete; 7 across
+
159m, 1:34.3/500m
159m, 1:34.3/500m

159m, 1:34.3/500m

AM weight @ home: 168.2

PM weight @ gym (including belt): 173

Really good day.  Clean and jerks were crisp and solid... thinking 175 is a good opening weight, as it's heavy but something I don't stress over and am always confident to hit it.  Would like to hit 175, 185, 195, 200 on Saturday... 

Strict pull-ups felt great!  +40 was easy, +45 was reeeeeeeally slow, but got it.

Butterfly pull-ups were the best they've ever been today.  7 each time, and did some CTB accidentally on the first round (advantage: boobs).  But then after the EMOM was over, I tried doing some butterfly CTBs on purpose and couldn't find the rhythm.  That's okay though, they will come - super happy with progress here!  

Row sprints felt good.  Was holding 1:31-1:32 for the majority, and very consistent today.  Almost identical to June (159/160/158).  

Then did about 30:00 of muscle-up work.  Holy shit.  Soon.  I'm making it through about half a turn over - my wrists are turning over, but I'm not throwing my head through or getting my hands back, so I'm still falling out of it before I'm in the bottom of the dip.  Today was the closest I've been, though... and legitimately the first time that I felt like it's possible.

Wednesday

AM
5 sets @ Z1:
500m row
20 AirDyne calories
25m reverse sled drag
7 unweighted hip extensions, 2022

PM
A. Clean-grip deadlift w/chains, 8 x 1 @ 215 + heavy chains, 11X1 - emphasize speed!; begin a set every :30
B1. Weighted glute-ham raises, 2 x 5-7, 30X1; :30 rest
B2. Ring support (top of dip), 2 x :45 accumulation (sets of :15); 2:00 rest
+
5 rounds for time:
1 power clean, 135
4 bar-facing burpees
7 wall balls, 14 to 9

AM

complete with 135 on the sled

PM
A. complete
B1. +30 (6, 5)
B2. complete
+
3:54

Short and sweet today!  CGDL felt a little different going every 0:30, but I think speed was still good.

GH raises and ring support were fine.

5 rounds piece was super fun!  Spent a couple of seconds setting up for the clean each time, but the transitions from the clean to the burpees and the burpees to the wallball were nice and quick.  14 to 9' felt like a joke.

Saw Balza this morning... he's suspecting an issue with the meniscus, but spent a lot of time working out junk in hamstring/IT band/calf, and gave me a few @ home exercises to do... fingers crossed.

Tuesday

AM
shoulder warm-up
+
45:00 AirDyne @ Z1, off every 5:00 for 2 kipping handstand push-ups

PM
A. Tall snatch, 3:00-5:00 light tech work
B. Squat snatch, build to a heavy single
C. Box back squat (2-3" above parallel, let's see how these feel on the knee), 2-2-2, 21X1; 2:00 rest
D1. Pendlay row, 3 x 3-4, 20X0; :60 rest
D2. Close-grip bench press, 3-3-3, 20X1; 2:00 rest
+
6-5-4-3-2-1 for time:
Strict pull-ups
Push press, 105
Burpees

AM
complete

PM
A. complete
B. 130, 135Fx4
C. 225, 235, 240
D1. 130, 135, 140(3)
D2. 150, 155(2), 155(2)
+
4:36


I'm really disappointed with the snatch.  I'm just sad, and I can't shake it.  I'd been patiently looking forward to re-testing for weeks.  Lighter snatches felt really excellent - 125 was EASY.  Decided to make the 10lb jump to 135, because I was confident that I could hold the same positions and remain patient, like I've been doing for weeks now.  Which I did... I just think I wasn't being aggressive enough with the turn over or remaining tight in the catch.  Failed the first attempt at 135 forward, then just pulled, then dropped to 130 and failed 130 twice (forward) before finally hitting a solid rep at 130.  Then put 135 back on and failed twice again.  Got under it both times, just wasn't tight enough to stand up.  Lost the last one behind me in a weird way that I've never done before and just called it.  I guess I'm glad that I'm not afraid to drop under it, and I'm confident I'll get it next time (next week perhaps? Please?), but it still put quite the damper on the day.  Sigh.

Box squats and pendlay rows were fine.  Disappointed I didn't get the 3rd cgbp at 155.  I think I could have 3 at 155 on a good day, but today was not that day.

For time piece was fun.  First 6 pull-ups easily unbroken, which I think matches a PR - anxious to re-test this, as well - but then when I started breathing harder after the burpees, broke the next sets 3/2 and 2/2 (didn't have to, just did it because I was breathing and felt like taking a break.  UGH.  this is also disappointing).

I know I can't make a habit of letting one bad piece affect the rest of the training day, but I was (am) just so sad about it.  :(

Monday

Mobility Monday

(ugh, I really wish it was Massage Monday!)

Sunday

10:00-15:00 muscle-up technique work, hips-to-rings + turn-over work from the ground + actual attempts
+
A. Standing triple jump, 8:00 tech work
B. Overhead shot toss, 8:00 tech work - outside!
+
AMRAP in 8:00:
2 rope climbs
6 overhead squats, 105
+
8 sets:
200m run @ 90% aerobic
:60 rest

Complete 

+

A. Complete 

B. Complete 

+

3 rounds + 1 rope climb 

+

Complete

Kind of a rough day - just feeling tired and a little beat up. 

Muscle ups felt far away today. Sigh. 

Need some instruction on shot toss before next weekend. Pretty much every attempt is the same (and not in a good way). 

Rope climbs were close to the worst they've ever felt. For some reason my feet were slipping badly on almost every pull... Same shoes as last week, so I don't know what I was doing wrong. Had a scary moment at the top when I lost my footing altogether and my arms were tired... So I started standing around a LOT between climbs. OHS were easy but snatches were messy - power snatched to begin all three sets (weird for me).  I should have been able to complete 4 rounds.  I always feel disappointed and like the day is wasted if I do poorly on the one higher intensity piece of the day...

Runs were the best part of the day.  First 200m took 0:70, and each got a little faster, with the last two at 0:60.  

Saturday

AM
10:00 @ 70% of [200m jog + 5-7 kipping pull-ups]
5:00 rest
10:00 @ 70% of [250m row + 2-3 kipping handstand push-ups]
+
20:00 shoulder mobility + scap pre/re-hab

PM (mostly w/Chelsea):
A. Squat clean speed ladder from Gobblers
B1. Snatch pull clusters, 4 x 1 starting @ 1RM snatch & adding 10/set; :60 rest
B2. Ring push-ups, 4 x max in :30; 2:00 rest
+
3 sets @ high effort:
500m row
21 box jumps w/step-down, 20
12 deadlifts, 155
3:00 rest
+
Not for time:
400m sled drag, heavy grind outside

AM

complete; did the shoulder stuff first

PM

A. through twice + 145

B1. 130, 140, 150, 160

B2. 23, 20, 17, 16

+

3:34

3:41

3:48

+

complete with 135 on the sled

Fun day!  I typically enjoy doing my own thing, but it was really nice to work with Chels :)  I wouldn't mind doing something together every week, if it works out... especially if we're doing Open style workouts where I need to just suck it up and go... (see below)

Pull-ups and HSPUs continue to improve.  Pull-ups butterflied, one set of 5, the rest 6's.  All HSPUs in sets of 3.  I moved my hands a little bit and it made a huge difference - I think by adjusting my hands I'm using better muscles for these now (kind of like I am on regular pushups...)

Clean speed ladder was super fun.  I think maybe I could get the third 160 on game day...

23 and 20 ring push-ups were unbroken (23 is a PR, pretty sure), but then broke the third and 4th sets somewhere around 14-15.  Snatch pulls were great through 150, but 160 wasn't nearly as high.

Ouch - row/box jump/deadlift thing.  Low back was LIT UP, almost as bad as it was on 14.3.  Did the first round of deadlifts unbroken, then broke 6/6 for the second and third rounds.  By the third round, my low back was so fatigued that I was having a hard time controlling my legs on the box jumps, so I took a few extra seconds a couple of times just to make sure I wasn't going to fail a rep.  Rowed at 2:07ish for each round, which actually felt good.  I think it was really good for me to do this one with Chelsea, because I felt like slowing down many, many times, which I definitely would have if I was alone.  I beat her by like 2 seconds on the first round, which was a huge confidence booster and was the motivation I needed to not slow down in rounds 2 and 3.

Went much lighter than previous weeks on the sled drag... 135 today felt like 205.  Miserable.

Oh, and I have Fran lung.  Sexy.