long, unplugged hike
34:00 @ Ault Park, muddier than anticipated
+
mobility
+
shoulder stuff, 3 sets, same as yesterday
Shoulder feels MUCH better than this time last week, but I'm still pretty concerned. ROM is completely 100%. It feels tight at end range external rotation, but not nearly as sharp as it was. It aches constantly, even at rest. Jumped up to the rings today just to see, and felt that same very, very sharp pain in that same spot, so that's alarming. Seeing Kirk tomorrow morning...
31 January 2016
30 January 2016
Saturday
AM
40:00 mixed AirDyne and mobility
PM
1600m sled drag, 45
+
3 sets:
10 each: As/Ts/Is, 1lb/hand
10/side 1&1/2 dumbbell external rotation, 3lb
10 scap push-ups from knees, elbows rotated forward
10/arm single arm raises from scap push-up position on knees
Fun morning watching the CSC teams compete. So proud of my very fit friends! The highlight of the day was Emily's 4 bar muscle-ups. That was freaking sweet. Other than that, my overall impression was that I made the right call in sitting this one out. Not worth it.
Took advantage of a gorgeous afternoon to be outside. And I'm going to try to start documenting "shoulder stuff" a little better, mostly to keep myself accountable to actually do it.
 |
| Because it is 66 degrees. In January. In Ohio. |
29 January 2016
Friday
AM
3 sets very easy:
2:00 bike
:20-:30 handstand hold
2:00 bike
:30/side plank
+
15:00 mobility work of choice
PM
A. Power clean, build quickly to 80%
B. CTB pull-ups, 5:00 easy practice
+
3 sets:
:10 row @ 100%
1:50 rest
+
10 sets:
:30 Assault Bike @ 90% aerobic
:30 Assault Bike @ 50%
3 sets very easy:
2:00 bike
:20-:30 handstand hold
2:00 bike
:30/side plank
+
15:00 mobility work of choice
PM
A. Power clean, build quickly to 80%
B. CTB pull-ups, 5:00 easy practice
+
3 sets:
:10 row @ 100%
1:50 rest
+
10 sets:
:30 Assault Bike @ 90% aerobic
:30 Assault Bike @ 50%
AM
complete
subbed FLR for side planks
+
tested out some comp prep
PM
A. 153 (82.7%)
B. DNS
+
complete
+
complete
+
10:00 Assault bike @ z1
Made the tough call to bail on tomorrow's competition. Woke up feeling really good, and as I started to test some things this morning I was really encouraged. Strict press, push press, push jerk, thruster and snatch with an empty barbell were all totally fine, no issues at all. Static handstands were totally fine, but did one handstand push-up and it was excruciating, like almost brought tears to my eyes. Fuck.
Power cleans were fine through 143, shoulder felt a little tweaked catching the 153. No gear.
28 January 2016
Thursday
OFF or easy aerobic recovery of choice
OFF
Saw Balza for the third time this week. He's really, really happy with how much improvement there has been since Monday. He's comfortable with me competing on Saturday, if I am. I explained that the priority is to be 100% by the Open, and that I didn't want to risk a 2-week setback, and he didn't seem too worried. Still want to wait until tomorrow to make a decision... but now I feel like I'm leaning toward doing it. If I can do a handstand push-up.
OFF
Saw Balza for the third time this week. He's really, really happy with how much improvement there has been since Monday. He's comfortable with me competing on Saturday, if I am. I explained that the priority is to be 100% by the Open, and that I didn't want to risk a 2-week setback, and he didn't seem too worried. Still want to wait until tomorrow to make a decision... but now I feel like I'm leaning toward doing it. If I can do a handstand push-up.
27 January 2016
Wednesday
AM
30:00 Assault Bike @ Z1
+
10:00 mobility work of choice
PM
A. Back squat (no chains), 10 x 3 @ 50% 1RM, 10X1 - emphasis on depth & speed; begin a set every :60
B. 1-arm DB row, 2 x 10 light; :60 between sides
+
10:00 testing out strict pull-ups, wall balls, & double-unders - everything easy
+
5 sets:
10 Assault Bike calories
:30 rest
50m Farmer's walk
:30 rest
30:00 Assault Bike @ Z1
+
10:00 mobility work of choice
PM
A. Back squat (no chains), 10 x 3 @ 50% 1RM, 10X1 - emphasis on depth & speed; begin a set every :60
B. 1-arm DB row, 2 x 10 light; :60 between sides
+
10:00 testing out strict pull-ups, wall balls, & double-unders - everything easy
+
5 sets:
10 Assault Bike calories
:30 rest
50m Farmer's walk
:30 rest
AM
complete, but added:
off every 5 for walking lunges to/from 10 hip extensions
+
trip to Balza
PM
A. subbed safety squat bar, +90
B. 20 across
+
complete
+
complete
70/hand
Think I may have turned a corner with the shoulder... finally was able to sleep more than a couple of hours uninterrupted. Balza was pleased with the improvement over Monday, but still has some pretty big concerns. Going again tomorrow, and if there isn't even greater improvement by then he's going to recommend not competing on Saturday. Also talked to Stephen (and Chelsea and Pat and Duprie) about whether or not I should pull out on Saturday. We're all leaning toward not participating, but I'm not going to make a decision until Friday.
Added the stuff to the AM since I just rode the bike yesterday...
Holding the bar for back squats was pretty uncomfortable, so opted for the safety squat bar again.
Dumbbell rows were okay, really no pain but I was hesitant to grab anything heavier.
Double-unders are completely fine. No pain hanging from a bar, and no issues pulling up once I got started, but felt a sharp twinge when initiating the motion. Did a total of 5. Wall-balls were really uncomfortable, it hurt both to throw and catch the ball.
Last piece felt good. Kept RPMs between 70-74, and 50m unbroken across.
26 January 2016
Tuesday
AM
30:00-60:00 round-the-world of choice
PM
A. Clean-grip deadlift, build quickly to tough single - not max, leave 20-30 in the tank
B. 1-arm DB overhead carry, 3 x 20-30m/side; :60 between sides
+
5 sets:
10 deadlifts, 95
200m row
:30 front leaning rest on ground
2:00 rest
+
10:00 mobility of choice
30:00-60:00 round-the-world of choice
PM
A. Clean-grip deadlift, build quickly to tough single - not max, leave 20-30 in the tank
B. 1-arm DB overhead carry, 3 x 20-30m/side; :60 between sides
+
5 sets:
10 deadlifts, 95
200m row
:30 front leaning rest on ground
2:00 rest
+
10:00 mobility of choice
AM
30:00 AirDyne @ Z1
PM
A. 273
B. 10lbs across
+
complete
subbed hollow rock for FLR
+
complete
Seriously, being injured is the worst. Although I think my shoulder might feel a little better than it did yesterday... so I'm hopeful. Still trying not to mess with it at all.
Clean grip deadlift felt fast. Also, I power cleaned 85lbs just to move my barbell and only had mild discomfort, so that's encouraging.
Once the dumbbell was overhead, there were absolutely zero shoulder issues, but felt a sharp pinching when initiating the press to get it up. Didn't take the 0:60 between sides, pretty much just went down and back 6x straight through.
Didn't time the 5 sets, but all were within 1:50-1:55. Deadlifts were fast and easy, tried to push the cycle speed here. Initially, I was hesitant about rowing, but Stephen advised me to put the damper down to 1 and not try very hard, and this ended up being totally fine (pulled around 2:15/500m). Hollow rocks were fine. I tested out a FLR before I started, and felt that same sharp pain in that same spot, so decided not to chance it.
Seriously, being injured is the worst. Although I think my shoulder might feel a little better than it did yesterday... so I'm hopeful. Still trying not to mess with it at all.
Clean grip deadlift felt fast. Also, I power cleaned 85lbs just to move my barbell and only had mild discomfort, so that's encouraging.
Once the dumbbell was overhead, there were absolutely zero shoulder issues, but felt a sharp pinching when initiating the press to get it up. Didn't take the 0:60 between sides, pretty much just went down and back 6x straight through.
Didn't time the 5 sets, but all were within 1:50-1:55. Deadlifts were fast and easy, tried to push the cycle speed here. Initially, I was hesitant about rowing, but Stephen advised me to put the damper down to 1 and not try very hard, and this ended up being totally fine (pulled around 2:15/500m). Hollow rocks were fine. I tested out a FLR before I started, and felt that same sharp pain in that same spot, so decided not to chance it.
25 January 2016
Monday
01.25
AM
Kirk
+
Balza
PM
A1. Wrist flexion stretching, kneeling w/top of hands on ground and fingers facing toward feet, rotate locked elbows forward and lean back w/fingers pressed into ground, 2 x 10 reps w/short pause @ end range; :30 rest
A2. Wrist extension stretching, kneeling w/palms on ground and hands supinated so fingers facing toward feet, lean back w/fingers pressed into ground, 2 x 10 reps w/short pause @ end range; :30 rest
B. Front squat (use safety squat bar if front rack aggravates the shoulder), 3-3-3-3, 20X1; 3:00 rest
+
3 rounds for time:
15 Assault Bike calories
50m tough sled drag
+
15:00 mobility of choice
AM
Kirk
+
Balza
PM
A1. Wrist flexion stretching, kneeling w/top of hands on ground and fingers facing toward feet, rotate locked elbows forward and lean back w/fingers pressed into ground, 2 x 10 reps w/short pause @ end range; :30 rest
A2. Wrist extension stretching, kneeling w/palms on ground and hands supinated so fingers facing toward feet, lean back w/fingers pressed into ground, 2 x 10 reps w/short pause @ end range; :30 rest
B. Front squat (use safety squat bar if front rack aggravates the shoulder), 3-3-3-3, 20X1; 3:00 rest
+
3 rounds for time:
15 Assault Bike calories
50m tough sled drag
+
15:00 mobility of choice
AM
20:00 AirDyne @ Z1
+
Kirk
+
Balza
PM
A1/A2. complete
B. +130, +140, +150, +150 on safety squat bar, no gear
+
11:07 with 180 on the sled
+
complete
BEING INJURED IS THE WORST. Seriously, this sucks.
Saw Kirk and Balza this morning, and both were slightly concerned that there might be a small tear based on my description of what happened and also the degree and location of pain on certain movements. Kirk said that if there's not a small tear in the supraspinatus tendon, it's at least impinged. Kirk dry needled a few spots on the teres minor, upper trap and delt, but said he can't touch the supraspinatus because there's a risk of hitting lung (errrrrr, eeeeek). Balza manhandled the shit out of everything and overall it was a very unpleasant morning. Going to see Balza again on Wednesday morning, and planning to work with Kirk on rehab/strengthening stuff starting next week. Neither of them said explicitly that I shouldn't compete on Saturday, but I got the sense that they thought it wasn't the smartest. I kind of agree with that. I just wish that the competition wasn't so fucking shoulder-intensive. Balza said that if there is any improvement by Wednesday that it's a good sign, and not to mess with it at all (no rolling or anything) until then, just ice it as much as possible. If this was an individual competition, I'd pull out without hesitation. But, I've been looking forward to doing a competition for months, and I hate to let my teammates down. I don't want to be injured going in to the Open, and I'm REALLY not interested in making this a long-term problem that requires a visit to Tim. This whole thing sucks.
First time using the safety squat bar. It was weird, it felt like it's own kind of squat (like how mechanics on front squats are distinct from back squats). Decided to forego all the gear because I didn't feel like going heavy enough to need it, because I wasn't super comfortable with the way the bar felt (due to lack of exposure, not pain).
Assault bike felt good, maintained 58 RPMs throughout. Sled was definitely tough. Split the 50m into 25 forwards, 25 backwards.
+
complete
BEING INJURED IS THE WORST. Seriously, this sucks.
Saw Kirk and Balza this morning, and both were slightly concerned that there might be a small tear based on my description of what happened and also the degree and location of pain on certain movements. Kirk said that if there's not a small tear in the supraspinatus tendon, it's at least impinged. Kirk dry needled a few spots on the teres minor, upper trap and delt, but said he can't touch the supraspinatus because there's a risk of hitting lung (errrrrr, eeeeek). Balza manhandled the shit out of everything and overall it was a very unpleasant morning. Going to see Balza again on Wednesday morning, and planning to work with Kirk on rehab/strengthening stuff starting next week. Neither of them said explicitly that I shouldn't compete on Saturday, but I got the sense that they thought it wasn't the smartest. I kind of agree with that. I just wish that the competition wasn't so fucking shoulder-intensive. Balza said that if there is any improvement by Wednesday that it's a good sign, and not to mess with it at all (no rolling or anything) until then, just ice it as much as possible. If this was an individual competition, I'd pull out without hesitation. But, I've been looking forward to doing a competition for months, and I hate to let my teammates down. I don't want to be injured going in to the Open, and I'm REALLY not interested in making this a long-term problem that requires a visit to Tim. This whole thing sucks.
First time using the safety squat bar. It was weird, it felt like it's own kind of squat (like how mechanics on front squats are distinct from back squats). Decided to forego all the gear because I didn't feel like going heavy enough to need it, because I wasn't super comfortable with the way the bar felt (due to lack of exposure, not pain).
Assault bike felt good, maintained 58 RPMs throughout. Sled was definitely tough. Split the 50m into 25 forwards, 25 backwards.
24 January 2016
Sunday
long, unplugged hike
30:00 shoulder mobility
+
28:00 @ a very snowy Mt. Airy Forest
Shoulder feels a LOT better than yesterday. I'm really relieved, hoping that a few days off and some TLC from Kirk/Balza will take care of it. Tested out a little more movement than I did yesterday, the super sharp pain with external rotation is more dull, and the overall achiness is almost gone.
 |
| Is this the trail? |
23 January 2016
Saturday
AM
3 sets:
1500m row @ 85% effort - moderate, sustainable, high-breathing pace
6:00 walk rest
+
10:00 hamstring/hip/quad mobility work
PM
10:00 muscle-up tech practice on fat rings
+
A1. Bear crawl, 5 x 10' forward + 10' reverse, slow & controlled keeping hips level; :30 rest
A2. Deadbug w/hands pressed into wall, 5 x 10 alternating breathing out hard each rep; :30 rest
+
On a 10:00 clock, establish a heavy snatch & heavy clean (any variation, score as total for both lifts)
+
both @ 80%:
Barbell Blitz 6:00 AMRAP 1
:60 rest
Barbell Blitz 6:00 AMRAP 2
+
200m row @ 75%
:60 rest
200m row @ 85%
:60 rest
200m row @ 95%
3 sets:
1500m row @ 85% effort - moderate, sustainable, high-breathing pace
6:00 walk rest
+
10:00 hamstring/hip/quad mobility work
PM
+
A1. Bear crawl, 5 x 10' forward + 10' reverse, slow & controlled keeping hips level; :30 rest
A2. Deadbug w/hands pressed into wall, 5 x 10 alternating breathing out hard each rep; :30 rest
+
On a 10:00 clock, establish a heavy snatch & heavy clean (any variation, score as total for both lifts)
+
both @ 80%:
Barbell Blitz 6:00 AMRAP 1
:60 rest
Barbell Blitz 6:00 AMRAP 2
+
200m row @ 75%
:60 rest
200m row @ 85%
:60 rest
200m row @ 95%
AM
subbed 5:00 Assault bike @ 85%
45 calories
48 calories
48 calories
PM
subbed
20:00 Assault bike @ Z1
+
30:00 mobility
+
max calories on Assault bike in 10:00: 112
Woke up with a sore shoulder/arm, and am pretty concerned about it. There's a constant, dull ache all the way from the shoulder joint (front and back, but front is worse) to just above my elbow, and really sharp pain at that spot midway up my upper arm with any external rotation. I'm trying not to move it too much. I already had an appointment with Kirk on Monday morning, I'm going to hijack that for my shoulder, and I emailed Balza to see if he can fit me in this week. Icing it as much as I can in the meantime. This is such shitty timing, and I'm feeling really dejected.
First time doing anything other than casual Z1 on the Assault bike. I thought the 85% pieces felt good this morning, kept watts between 200-240, mph between 20-22, and I think RPMs were in the low 50s?
I knew Stephen was going to give me 10:00 for max calories. Pretty happy with it overall, but I think now that I've done it once I can pick up a few calories in the middle. Stephen looked at my monitor less than 2:00 in and said that I went out kind of hot at 60RPMs, so I settled in to something closer to the 85% pace I was at this morning, and held 54-56RPMs until 8:00. Bumped it up from 8:00-9:00, bumped it up again from 9:00-9:30, and tried to sprint the last 0:30. Breathing felt pretty good, but quads fatigued early. It's like pedaling through sand.
Woke up with a sore shoulder/arm, and am pretty concerned about it. There's a constant, dull ache all the way from the shoulder joint (front and back, but front is worse) to just above my elbow, and really sharp pain at that spot midway up my upper arm with any external rotation. I'm trying not to move it too much. I already had an appointment with Kirk on Monday morning, I'm going to hijack that for my shoulder, and I emailed Balza to see if he can fit me in this week. Icing it as much as I can in the meantime. This is such shitty timing, and I'm feeling really dejected.
First time doing anything other than casual Z1 on the Assault bike. I thought the 85% pieces felt good this morning, kept watts between 200-240, mph between 20-22, and I think RPMs were in the low 50s?
I knew Stephen was going to give me 10:00 for max calories. Pretty happy with it overall, but I think now that I've done it once I can pick up a few calories in the middle. Stephen looked at my monitor less than 2:00 in and said that I went out kind of hot at 60RPMs, so I settled in to something closer to the 85% pace I was at this morning, and held 54-56RPMs until 8:00. Bumped it up from 8:00-9:00, bumped it up again from 9:00-9:30, and tried to sprint the last 0:30. Breathing felt pretty good, but quads fatigued early. It's like pedaling through sand.
22 January 2016
Friday
AM
5 sets very easy:
2:00 bike
10-15' handstand walk
2:00 bike
:30/side plank
+
15:00 mobility work of choice
PM
A. Front squat, 2-2-2-2, 40X1; 2:30 rest
B. Axle Pendlay row, 3 x 3-4, 20X0; 2:00 rest
+
For reps:
2:00 cleans, 155
2:00 CTB pull-ups
+
For 10:00:
Evens: 1 bar muscle-up + 4 toes-to-bar
Odds: 10 overhead squats, 65
5 sets very easy:
2:00 bike
10-15' handstand walk
2:00 bike
:30/side plank
+
15:00 mobility work of choice
PM
A. Front squat, 2-2-2-2, 40X1; 2:30 rest
B. Axle Pendlay row, 3 x 3-4, 20X0; 2:00 rest
+
For reps:
2:00 cleans, 155
2:00 CTB pull-ups
+
For 10:00:
Evens: 1 bar muscle-up + 4 toes-to-bar
Odds: 10 overhead squats, 65
AM
4 sets complete
subbed 0:60 FLR for the side planks
skimped on the mobility
PM
A. 223 across
B. 130, 140(3), 140(3)
+
with Matt
13 cleans (failed the 14th at 1:55)
0:30 transition
21 CTBs
+
9 minutes complete
Ugh. Today was rough, and then it got worse.
Front squats were super heavy.
Pendlay rows were okay, tough to hang on to the 140.
2:00 pieces were terrible. Like, awful. This was my first time doing this with a partner, and it was nice to practice like this for a change. However, I was shocked at how heavy 155 got, and I took way too long setting up each time. I just remember looking at Matt who wasn't struggling at all and wondering if I misloded the bar because it felt that heavy. Not happy with this.
CTBs were a disaster. Tried to butterfly, did a few sets of 3, then some singles and doubles, some regular kip, and a handful of reps that didn't touch the bar. Fuuuuuuucking A. This is not cool.
The EMOM started off great. No misses on the BMU and buried the depth on the OHS. After the 4th set of OHS, my right shoulder, which has been mildly aggravated for weeks, suddenly got really angry. I went for the 5th set of BMU/TTB anyway, not expecting to generate a big enough kip to make the rep, but I did surprisingly. But as soon as I dropped off the bar, the dull ache in my shoulder/upper arm turned really sharp. It kind of took my breath away and my immediate thought was that I was fucked. Scratched the last set of OHS.
21 January 2016
20 January 2016
Wednesday
AM
20:00 easy:
500m row
50m heavy reverse sled drag
5 strict knees-to-elbows
50m bear crawl
+
10:00 mobility work of choice
PM
A. Back squat (no chains), 8 x 3 @ 50% 1RM, 10X1 - emphasis on depth & speed; begin a set every :60
B. Weighted supinated CTB pull-up, 2-1-1, 31X0; 2:00 rest
+
AMRAP in 10:00:
135 double-unders
90 wall balls, 14 to 10'
max CTB pull-ups in remaining time
+
3 sets:
20m double KB/DB overhead carry
rest as needed
20:00 easy:
500m row
50m heavy reverse sled drag
5 strict knees-to-elbows
50m bear crawl
+
10:00 mobility work of choice
PM
A. Back squat (no chains), 8 x 3 @ 50% 1RM, 10X1 - emphasis on depth & speed; begin a set every :60
B. Weighted supinated CTB pull-up, 2-1-1, 31X0; 2:00 rest
+
AMRAP in 10:00:
135 double-unders
90 wall balls, 14 to 10'
max CTB pull-ups in remaining time
+
3 sets:
20m double KB/DB overhead carry
rest as needed
AM
snow day, subbed 45:00 mixed AirDyne and mobility
PM
A. complete @ 150
B. 45(2), 53, 63 @ 168.5 (PR)
+
21 CTBs
+
35, 35, 53, 53
Sad to skip today's AM - hopefully I can make it up tomorrow. I like this combo.
Back squats felt okay, it was weird to not have chains.
Weighted CTBs finally felt better this week. The 63 was collarbone-to-bar, I think that's legit?
AMRAP was just okay - kind of disappointed with the whole thing. Double-unders didn't really cooperate, mostly sets of 20-30, with a few smaller sets (took just under 2:30). Wallballs in sets of 10 through 70, then a 7/6/7 to finish (at exactly 8:00). Tried to butterfly CTBs, that didn't last long (3/3/3/2/singles). The singles were way faster, I should have just done that the whole way through. Meh. I took way too long picking up the ball (classic), and just overall feel like I should be scoring much better on things like this. This doesn't bode well for the Open.
Did 4 sets of the OH carry, because the 35s were so easy it shouldn't have counted. Had a hard time cleaning the 53s, but once they were in the front rack it was easy to get them overhead and walk with them.
Sad to skip today's AM - hopefully I can make it up tomorrow. I like this combo.
Back squats felt okay, it was weird to not have chains.
Weighted CTBs finally felt better this week. The 63 was collarbone-to-bar, I think that's legit?
AMRAP was just okay - kind of disappointed with the whole thing. Double-unders didn't really cooperate, mostly sets of 20-30, with a few smaller sets (took just under 2:30). Wallballs in sets of 10 through 70, then a 7/6/7 to finish (at exactly 8:00). Tried to butterfly CTBs, that didn't last long (3/3/3/2/singles). The singles were way faster, I should have just done that the whole way through. Meh. I took way too long picking up the ball (classic), and just overall feel like I should be scoring much better on things like this. This doesn't bode well for the Open.
Did 4 sets of the OH carry, because the 35s were so easy it shouldn't have counted. Had a hard time cleaning the 53s, but once they were in the front rack it was easy to get them overhead and walk with them.
19 January 2016
Tuesday
AM
30:00-60:00 easy walk or hike
PM
A. Hang power clean from below the knees, build quickly to a heavy single
B. Split jerk, 4 x 1 @ 85-90% 1RM; begin a rep every :90
+
4 sets:
9 kipping handstand push-ups
36 row calories
12 deadlifts, 125
2:30 walk rest
30:00-60:00 easy walk or hike
PM
A. Hang power clean from below the knees, build quickly to a heavy single
B. Split jerk, 4 x 1 @ 85-90% 1RM; begin a rep every :90
+
4 sets:
9 kipping handstand push-ups
36 row calories
12 deadlifts, 125
2:30 walk rest
AM
skipped, but did assorted activities at MobilityFit
PM
A. 165
B. complete @ 185 (88%)
+
3:08
2:56
3:01
3:02
Really, really dislike the hang power clean from below the knees - felt awkward and like I couldn't hit any positions correctly. I think I'm rushing the pull?
Split jerks weren't nearly as crisp as last week.
The 4 sets kicked my ass. I don't know if they were supposed to? But, they did. All handstand push-ups unbroken (!!), these felt really, really good today. I had rhythm on the kip and was bringing my knees down at the same time as my head, which made the cycle time faster, too. I have a sneaking suspicion I was too far away from the wall for Open standard, though... Rowed at 1000-1100 cal/h. Deadlifts after the row were pretty unpleasant, I didn't realize a 125lb bar could feel so heavy. Hamstrings and low back were completely on fire. Surprised that I was able to mentally hang on to the 4th set, that's an improvement over the past month of just quitting when it starts to get uncomfortable...
Really, really dislike the hang power clean from below the knees - felt awkward and like I couldn't hit any positions correctly. I think I'm rushing the pull?
Split jerks weren't nearly as crisp as last week.
The 4 sets kicked my ass. I don't know if they were supposed to? But, they did. All handstand push-ups unbroken (!!), these felt really, really good today. I had rhythm on the kip and was bringing my knees down at the same time as my head, which made the cycle time faster, too. I have a sneaking suspicion I was too far away from the wall for Open standard, though... Rowed at 1000-1100 cal/h. Deadlifts after the row were pretty unpleasant, I didn't realize a 125lb bar could feel so heavy. Hamstrings and low back were completely on fire. Surprised that I was able to mentally hang on to the 4th set, that's an improvement over the past month of just quitting when it starts to get uncomfortable...
18 January 2016
Monday
AM
30:00-60:00 round-the-world of choice or swim
PM
A1. Wrist flexion stretching, kneeling w/top of hands on ground and fingers facing toward feet, rotate locked elbows forward and lean back w/fingers pressed into ground, 2 x 10 reps w/short pause @ end range; :30 rest
A2. Wrist extension stretching, kneeling w/palms on ground and hands supinated so fingers facing toward feet, lean back w/fingers pressed into ground, 2 x 10 reps w/short pause @ end range; :30 rest
B. Clean thruster, build quickly to a heavy single
+
AMRAP in 6:00:
1 muscle-up
3 heavy thrusters - you pick the weight
+
3-6-9-12 for time:
Hang squat snatches, 65
Toes-to-bar
+
10:00 easy cool-down of choice
30:00-60:00 round-the-world of choice or swim
PM
A1. Wrist flexion stretching, kneeling w/top of hands on ground and fingers facing toward feet, rotate locked elbows forward and lean back w/fingers pressed into ground, 2 x 10 reps w/short pause @ end range; :30 rest
A2. Wrist extension stretching, kneeling w/palms on ground and hands supinated so fingers facing toward feet, lean back w/fingers pressed into ground, 2 x 10 reps w/short pause @ end range; :30 rest
B. Clean thruster, build quickly to a heavy single
+
AMRAP in 6:00:
1 muscle-up
3 heavy thrusters - you pick the weight
+
3-6-9-12 for time:
Hang squat snatches, 65
Toes-to-bar
+
10:00 easy cool-down of choice
AM
45:00 of Assault bike, shoulder pre-hab, row, handstand walk
PM
A1/A1. complete
B. 153
+
7 with thrusters @ 105
+
3:20
+
Assault bike complete
Feeling pretty beat up from Saturday, even with being off yesterday. Back is tight and shoulders aren't happy.
The clean part of the clean thruster felt good, but the push-press part of the thruster was tough at 153, so called it there. Definitely qualified as heavy for today.
AMRAP was tough. Muscle-ups were just okay, only caught one rep on the high side, the rest were fairly low catches. Had 0:10 to attempt a muscle-up at the buzzer, and couldn't turn it over (not surprised). Not super happy with this, was hoping for 8 rounds.
For time piece was great through the 9's (all unbroken), then the 12's fell apart. Broke the snatches 6/6, and broke the TTB 6/3/3, with the final 3 without a kip. Happy that I was able to cycle the bar pretty fast, I wasn't sure if you could bounce the bar at the hips like you can for hang cleans, but turns out, you can! I could tell my shoulders were just done though, they were turning over at different speeds from each other... that shouldn't ever happen, but especially not with 65lbs...
+
Assault bike complete
Feeling pretty beat up from Saturday, even with being off yesterday. Back is tight and shoulders aren't happy.
The clean part of the clean thruster felt good, but the push-press part of the thruster was tough at 153, so called it there. Definitely qualified as heavy for today.
AMRAP was tough. Muscle-ups were just okay, only caught one rep on the high side, the rest were fairly low catches. Had 0:10 to attempt a muscle-up at the buzzer, and couldn't turn it over (not surprised). Not super happy with this, was hoping for 8 rounds.
For time piece was great through the 9's (all unbroken), then the 12's fell apart. Broke the snatches 6/6, and broke the TTB 6/3/3, with the final 3 without a kip. Happy that I was able to cycle the bar pretty fast, I wasn't sure if you could bounce the bar at the hips like you can for hang cleans, but turns out, you can! I could tell my shoulders were just done though, they were turning over at different speeds from each other... that shouldn't ever happen, but especially not with 65lbs...
17 January 2016
16 January 2016
Saturday
AM
3 sets:
1200m row @ 85% effort - moderate, sustainable, high-breathing pace
5:00 walk rest
+
10:00 hamstring/hip/quad mobility work
PM
10:00 muscle-up tech practice on fat rings
+
A1. Bear crawl, 5 x 10' forward + 10' reverse, slow & controlled keeping hips level; :30 rest
A2. Deadbug w/hands pressed into wall, 5 x 10 alternating breathing out hard each rep; :30 rest
B. Power snatch, 10:00 to build to a heavy single
C. Close-grip bench press, build quickly to heavy single
+
w/partners (comp group has the same training):
Barbell Blitz 6:00 AMRAP 1
rest as needed
Barbell Blitz 6:00 AMRAP 2
+
For total time:
250m row
:60 rest w/feet in straps
250m row
3 sets:
1200m row @ 85% effort - moderate, sustainable, high-breathing pace
5:00 walk rest
+
10:00 hamstring/hip/quad mobility work
PM
10:00 muscle-up tech practice on fat rings
+
A1. Bear crawl, 5 x 10' forward + 10' reverse, slow & controlled keeping hips level; :30 rest
A2. Deadbug w/hands pressed into wall, 5 x 10 alternating breathing out hard each rep; :30 rest
B. Power snatch, 10:00 to build to a heavy single
C. Close-grip bench press, build quickly to heavy single
+
w/partners (comp group has the same training):
Barbell Blitz 6:00 AMRAP 1
rest as needed
Barbell Blitz 6:00 AMRAP 2
+
For total time:
250m row
:60 rest w/feet in straps
250m row
AM
5:00.7 (2:05.2/500m)
4:59.8 (2:04.9/500m)
4:59.1 (2:04.6/500m)
PM
shoulder clinic
+
3 rough singles
+
A1/A2. complete
B. 135, 140Fx1
C. 180 (PR +6)
+
with Leah
30 KB snatch + 17 pistols
(1:00 rest)
18 S2O + 7 BBJ
+
2:41.3
(0:49.7 + 0:51.6)
Oy. Today was a lot.
Rows at 85% were challenging. That felt like the upper limit of sustainable, at least for right out of bed...
Surprised at how cold my shoulders felt on the muscle-ups despite the 2 hour shoulder clinic... not nearly as good as they felt last night, so I called it early.
The snatch at 130 was one of the crispest heavy snatches I've ever done (it even sounded good!). 135 was a little wobbly, but super relieved to get it today (I think only the 3rd time ever?). (Video of both). I wasn't sure if these were actually power snatches or squat snatches, and I still can't tell on video, but after I hit 135, McNaughton said "and it was power, too!", so take that for what it's worth. I think I'm just good at snatching at exactly parallel. Had a nice pull at 140, then chickened out.
Kind of surprised that I hit that bench PR today - 170 wasn't as easy as I was hoping, but went for 180 just for the hell of it. Pretty slow on the way up, and McNaughton had to yell at Leah who was spotting not to touch the bar, I think she was about ready to save me, haha. That's cool. 180 sounds pretty legit for a chick.
The two 6:00 AMRAPs were tough. Eeeesh. Leah suggested that we only take the 1:00 transition like we'll have in the competition, which I wasn't super excited about but went along with because I didn't have a good reason not to. This was unpleasant.
Leah did all the pistols and I did all the kettlebell snatches. Through 18 was no big deal. I don't think I slowed down at all, even in the rounds of 24 and 30, but I was starting to get pretty fatigued, and my back was getting a little blown up. It doesn't take long for Leah to do 24 pistols, which was sad for me personally but good for us as a team.
My shoulders were wrecked going into the second AMRAP. This is how we broke it up:
3 S2O: Leah
3 BBJ: me
6 S2O: Leah
6 BBJ: 3 for me, 3 for Leah
9 S2O: 5 for me, 4 for Leah
9 BBJ: alternated 3's
12 S2O: 6 for Leah, 3 for me, 3 for Leah --> not planned, I thought we would do 4's, but she did 6 and I couldn't match her
and we alternated 3's on everything after that
I was a hot mess on this. I legitimately thought I might fail some reps, which was a strange and unpleasant feeling. They were all fast, with no re-setting at the shoulders, but got pretty ugly. I even ended up split jerking in the last set. The BBJ weren't an issue at all, my shoulders were just completely toasted. We might need to work up a better game plan...
Did not feel recovered at all before doing the row, but felt pressed for time at this point. Held back just a hair on the first one, intending to empty the tank on the second, but hit a wall with 100m to go on the second one and completely lost it. Disappointing.
(0:49.7 + 0:51.6)
Oy. Today was a lot.
Rows at 85% were challenging. That felt like the upper limit of sustainable, at least for right out of bed...
Surprised at how cold my shoulders felt on the muscle-ups despite the 2 hour shoulder clinic... not nearly as good as they felt last night, so I called it early.
The snatch at 130 was one of the crispest heavy snatches I've ever done (it even sounded good!). 135 was a little wobbly, but super relieved to get it today (I think only the 3rd time ever?). (Video of both). I wasn't sure if these were actually power snatches or squat snatches, and I still can't tell on video, but after I hit 135, McNaughton said "and it was power, too!", so take that for what it's worth. I think I'm just good at snatching at exactly parallel. Had a nice pull at 140, then chickened out.
Kind of surprised that I hit that bench PR today - 170 wasn't as easy as I was hoping, but went for 180 just for the hell of it. Pretty slow on the way up, and McNaughton had to yell at Leah who was spotting not to touch the bar, I think she was about ready to save me, haha. That's cool. 180 sounds pretty legit for a chick.
The two 6:00 AMRAPs were tough. Eeeesh. Leah suggested that we only take the 1:00 transition like we'll have in the competition, which I wasn't super excited about but went along with because I didn't have a good reason not to. This was unpleasant.
Leah did all the pistols and I did all the kettlebell snatches. Through 18 was no big deal. I don't think I slowed down at all, even in the rounds of 24 and 30, but I was starting to get pretty fatigued, and my back was getting a little blown up. It doesn't take long for Leah to do 24 pistols, which was sad for me personally but good for us as a team.
My shoulders were wrecked going into the second AMRAP. This is how we broke it up:
3 S2O: Leah
3 BBJ: me
6 S2O: Leah
6 BBJ: 3 for me, 3 for Leah
9 S2O: 5 for me, 4 for Leah
9 BBJ: alternated 3's
12 S2O: 6 for Leah, 3 for me, 3 for Leah --> not planned, I thought we would do 4's, but she did 6 and I couldn't match her
and we alternated 3's on everything after that
I was a hot mess on this. I legitimately thought I might fail some reps, which was a strange and unpleasant feeling. They were all fast, with no re-setting at the shoulders, but got pretty ugly. I even ended up split jerking in the last set. The BBJ weren't an issue at all, my shoulders were just completely toasted. We might need to work up a better game plan...
Did not feel recovered at all before doing the row, but felt pressed for time at this point. Held back just a hair on the first one, intending to empty the tank on the second, but hit a wall with 100m to go on the second one and completely lost it. Disappointing.
15 January 2016
Friday
AM
5 sets very easy:
2:00 bike
:30 handstand hold - can be against wall
2:00 bike
:30/side plank or 3 wall walks
+
15:00 mobility work of choice
PM
A. Front squat (sleeves!), 3-3-3-3, 40X1; 2:30 rest
B. Axle Pendlay row, 3 x 4-5, 20X0; 2:00 rest
+
For reps:
2:00 cleans, 105
2:00 ring muscle-ups
+
For 10:00:
Evens: 4 CTB pull-ups + 4 toes-to-bar
Odds: 8 overhead squats, 75
5 sets very easy:
2:00 bike
:30 handstand hold - can be against wall
2:00 bike
:30/side plank or 3 wall walks
+
15:00 mobility work of choice
PM
A. Front squat (sleeves!), 3-3-3-3, 40X1; 2:30 rest
B. Axle Pendlay row, 3 x 4-5, 20X0; 2:00 rest
+
For reps:
2:00 cleans, 105
2:00 ring muscle-ups
+
For 10:00:
Evens: 4 CTB pull-ups + 4 toes-to-bar
Odds: 8 overhead squats, 75
AM
4 sets complete
subbed 0:60 FLR for side planks
PM
A. 183, 203, 208, 213
B. 120, 130, 140(3)
+
25 cleans in 1:33
5 muscle-ups
+
complete
Most of the stressful shit over the past two weeks is finally behind me, thank God. I felt like a completely different person today, like a huge weight was lifted.
Tempo on the front squats was rough by the 3rd rep. I don't think these were too ugly, though?
Grip was the limiter on the axle (surprise, surprise).
Felt so much more comfortable with the lighter cleans and ring muscle-ups than the medium cleans and bar muscle-ups. Did all quick singles on the cleans (not sure if that's what I was supposed to do? It didn't occur to me to string any together until after I was done) - had 20 done in the first minute, then slowed down a LOT, and only accumulated 5 from 1:00-1:30. Wanted to have the full 2:00 on the rings, so stopped early again. Ring muscle-ups felt great, super happy that I felt able to push the pace on these and jump up and successfully get a rep before I was 100% confident it would happen. Hoping that Leah doesn't mind doing the bar muscle-ups... it probably won't matter a ton in the grand scheme of things, and I'll do the bar muscle-ups if that's what works out better, but I felt much more confident and happier with my performance on this piece today than last week.
EMOM was just okay. I don't know what's going on with my CTBs this week, but the butterfly isn't feeling so hot. Dammit. And sorry for shorting the depth on some of the OHS - I really can't tell at all! They felt like the same depth as when I was doing the 20 squat snatches from the other day, and on video those were all super legit, not even a question, so it doesn't make sense. Blah.
Most of the stressful shit over the past two weeks is finally behind me, thank God. I felt like a completely different person today, like a huge weight was lifted.
Tempo on the front squats was rough by the 3rd rep. I don't think these were too ugly, though?
Grip was the limiter on the axle (surprise, surprise).
Felt so much more comfortable with the lighter cleans and ring muscle-ups than the medium cleans and bar muscle-ups. Did all quick singles on the cleans (not sure if that's what I was supposed to do? It didn't occur to me to string any together until after I was done) - had 20 done in the first minute, then slowed down a LOT, and only accumulated 5 from 1:00-1:30. Wanted to have the full 2:00 on the rings, so stopped early again. Ring muscle-ups felt great, super happy that I felt able to push the pace on these and jump up and successfully get a rep before I was 100% confident it would happen. Hoping that Leah doesn't mind doing the bar muscle-ups... it probably won't matter a ton in the grand scheme of things, and I'll do the bar muscle-ups if that's what works out better, but I felt much more confident and happier with my performance on this piece today than last week.
EMOM was just okay. I don't know what's going on with my CTBs this week, but the butterfly isn't feeling so hot. Dammit. And sorry for shorting the depth on some of the OHS - I really can't tell at all! They felt like the same depth as when I was doing the 20 squat snatches from the other day, and on video those were all super legit, not even a question, so it doesn't make sense. Blah.
14 January 2016
13 January 2016
Wednesday
AM
20:00 easy:
500m row
50m heavy reverse sled drag
5 strict knees-to-elbows
50m bear crawl
+
10:00 mobility work of choice
PM
A. Back squat w/chains, 12 x 3 @ 45% 1RM on bar, 10X1 - emphasis on depth & speed; begin a set every :60
B. Axle overhead walking lunge, 3 x 20m @ 80; 2:00 rest
C. Weighted supinated CTB pull-up, 2-2-2, 31X0; 2:00 rest
+
For time:
75 double-unders
75 wall balls, 14 to 10'
75 double-unders
+
3 rounds not for time:
10 CTB pull-ups
20m 1-arm DB overhead carry
20:00 easy:
500m row
50m heavy reverse sled drag
5 strict knees-to-elbows
50m bear crawl
+
10:00 mobility work of choice
PM
A. Back squat w/chains, 12 x 3 @ 45% 1RM on bar, 10X1 - emphasis on depth & speed; begin a set every :60
B. Axle overhead walking lunge, 3 x 20m @ 80; 2:00 rest
C. Weighted supinated CTB pull-up, 2-2-2, 31X0; 2:00 rest
+
For time:
75 double-unders
75 wall balls, 14 to 10'
75 double-unders
+
3 rounds not for time:
10 CTB pull-ups
20m 1-arm DB overhead carry
AM
2 rounds + 250m row, with 250 on the sled
PM
A. complete @ 135
B. complete
C. 40, 45, 50(1) @ 166.75
+
7:27
+
complete-ish
75, 80, 80 overhead
Enjoyed the morning piece a lot!
Back squats felt fast and easy again, huzzah!
Axle lunge feels easier and easier each week.
Weighted CTBs did not feel great. I knew I shouldn't have increased for the last set.
Ugh, I was dreading the 75 wallballs all week. 10' is no joke. I actually missed the target on the first two attempts, so I dropped the ball and regrouped, then hit 15/10s. I took a reeeeeeeeally long time picking up the ball each time. Shoulders were tired but also I just was having a hard time pushing it. The second set of double-unders wasn't great, lots of trips (tripped at 31 and 67 on the first set). Not my best effort, and I'm happy to hand this off to Emily for the competition.
CTBs were rough today. Rhythm felt off and I had a few reps where my chest didn't actually touch the bar, but I didn't add on any extra reps because my hands felt 2 pulls away from tearing. Did 10 unbroken on the first and last set, 5/4/1 on the second. Ugh. At least I ended on a solid note with the overhead carry. I like these a lot. Side note: do we not have an 85lb?
12 January 2016
Tuesday
AM
30:00-60:00 easy walk or hike
PM
A. Hang power clean from below the knees (will probably have to reset below the knees), build quickly to a moderate double
B. Split jerk, 5 x 1 @ 80-85% 1RM; begin a rep every :90
C. Touch-and-go clean-grip deadlifts, 8-8-8-8 speed over load; 2:00 rest
+
For time @ 80%:
100' handstand walk
90 row calories
30 kipping handstand push-ups
200m Farmer's walk, 70/hand
30:00-60:00 easy walk or hike
PM
A. Hang power clean from below the knees (will probably have to reset below the knees), build quickly to a moderate double
B. Split jerk, 5 x 1 @ 80-85% 1RM; begin a rep every :90
C. Touch-and-go clean-grip deadlifts, 8-8-8-8 speed over load; 2:00 rest
+
For time @ 80%:
100' handstand walk
90 row calories
30 kipping handstand push-ups
200m Farmer's walk, 70/hand
AM
subbed 45:00 mixed AirDyne and mobility
PM
A. 155
B. 175 (83.3%)
C. 175 across
+
16:34
Eeeesh, I am not a fan of the hang clean from below the knees. That was a super awkward position, and I didn't feel strong pulling from there at all. Each time I would successfully clean the bar, I was kind of surprised, like "how'd the bar get all the way up here?!"
Split jerks were easy.
Not gonna lie, chose 175 for the clean-grip deadlifts because that was what was already on the bar. Tried to go AFAP, felt like the speed would have been the same with anywhere from 155-195.
FT piece went better than I thought it would. Handstand walk broken 50/50, no problem. Rowed around 800 cal/h. Handstand push-ups actually felt okay today, all sets of 5. Farmer's walk was easy for the first 125m, then grip started to go.
Eeeesh, I am not a fan of the hang clean from below the knees. That was a super awkward position, and I didn't feel strong pulling from there at all. Each time I would successfully clean the bar, I was kind of surprised, like "how'd the bar get all the way up here?!"
Split jerks were easy.
Not gonna lie, chose 175 for the clean-grip deadlifts because that was what was already on the bar. Tried to go AFAP, felt like the speed would have been the same with anywhere from 155-195.
FT piece went better than I thought it would. Handstand walk broken 50/50, no problem. Rowed around 800 cal/h. Handstand push-ups actually felt okay today, all sets of 5. Farmer's walk was easy for the first 125m, then grip started to go.
11 January 2016
Monday
AM
30:00-60:00 round-the-world of choice or swim
PM
A1. Wrist flexion stretching, kneeling w/top of hands on ground and fingers facing toward feet, rotate locked elbows forward and lean back w/fingers pressed into ground, 2 x 10 reps w/short pause @ end range; :30 rest
A2. Wrist extension stretching, kneeling w/palms on ground and hands supinated so fingers facing toward feet, lean back w/fingers pressed into ground, 2 x 10 reps w/short pause @ end range; :30 rest
+
Every :90 for 8 sets:
1 muscle-up
4 unbroken thrusters, 85
+
For time:
20 squat snatches, 85
+
10:00 easy cool-down of choice
30:00-60:00 round-the-world of choice or swim
PM
A1. Wrist flexion stretching, kneeling w/top of hands on ground and fingers facing toward feet, rotate locked elbows forward and lean back w/fingers pressed into ground, 2 x 10 reps w/short pause @ end range; :30 rest
A2. Wrist extension stretching, kneeling w/palms on ground and hands supinated so fingers facing toward feet, lean back w/fingers pressed into ground, 2 x 10 reps w/short pause @ end range; :30 rest
+
Every :90 for 8 sets:
1 muscle-up
4 unbroken thrusters, 85
+
For time:
20 squat snatches, 85
+
10:00 easy cool-down of choice
AM
40:00 mixed AirDyne and mobility
PM
A1/A2. complete
+
complete
+
1:49
+
row complete
Today was super quick, which actually worked out well since I'm working back to back to back 11 hour days... Ugh.
Muscle-ups felt awesome yet again. All high catches without much effort. Thrusters were fine. Had about 1:15 to rest each time. Today, I felt like I could have done doubles throughout.
I feel like I should have moved faster on the snatches. 5/5/2/singles. I videoed the whole thing to make sure I was actually squat snatching (I was!), and what I thought were "quick singles" were not as quick as they felt, and I kept taking two steps back then reapproching the bar. The two sets of 5 were done at 0:40, so stringing reps together was a lot faster. Blah.
10 January 2016
09 January 2016
Saturday
AM
4000m row @ Z1
+
10:00 hamstring/hip/quad mobility work
PM
10:00 muscle-up tech practice on fat rings
+
A1. Bear crawl, 5 x 10' forward + 10' reverse, slow & controlled keeping hips level; :30 rest
A2. Deadbug w/hands pressed into wall, 5 x 10 alternating breathing out hard each rep; :30 rest
B. Power snatch from blocks (bar just below knees), 10:00 to build to a heavy single
C. Close-grip bench press, build quickly to a tough double
+
For time:
10 touch-and-go power snatches, 85
30 unbroken double-unders
8 touch-and-go power snatches, 85
30 unbroken double-unders
6 touch-and-go power snatches, 85
30 unbroken double-unders
4 touch-and-go power snatches, 85
30 unbroken double-unders
2 touch-and-go power snatches, 85
+
3 sets:
150m row sprint
5:00 walk rest
4000m row @ Z1
+
10:00 hamstring/hip/quad mobility work
PM
10:00 muscle-up tech practice on fat rings
+
A1. Bear crawl, 5 x 10' forward + 10' reverse, slow & controlled keeping hips level; :30 rest
A2. Deadbug w/hands pressed into wall, 5 x 10 alternating breathing out hard each rep; :30 rest
B. Power snatch from blocks (bar just below knees), 10:00 to build to a heavy single
C. Close-grip bench press, build quickly to a tough double
+
For time:
10 touch-and-go power snatches, 85
30 unbroken double-unders
8 touch-and-go power snatches, 85
30 unbroken double-unders
6 touch-and-go power snatches, 85
30 unbroken double-unders
4 touch-and-go power snatches, 85
30 unbroken double-unders
2 touch-and-go power snatches, 85
+
3 sets:
150m row sprint
5:00 walk rest
AM
complete
+
shoulder stuff
PM
1 single, 4 doubles, 1 single
+
A1/A2. complete
B. 123, 128F from mid-shin
C. 165 (PR +5)
+
4:47
+
0:28.8
0:28.8
0:28.7
Muscle-ups felt good today, huzzah!
Power snatches felt slow and soft. Only deadlifted 128, didn't even pull.
Bench press felt good! Considered going for 170, but decided to be happy with the PR and move on.
Touch and go power snatches were AWFUL. The last 2 reps on all sets were a real struggle to hold on to. Grip was tired but more than anything my technique was just shoddy, these were some of the ugliest starfished power snatches in history. Took about 5 breaths before the double-unders each time, no issues hitting 30 unbroken on the first attempt. Felt Open-ish, and not in a good way.
Row sprints were fine.
08 January 2016
Friday
AM
5 sets very easy:
2:00 bike
:30 handstand hold - can be against wall
2:00 bike
:30/side plank or 3 wall walks
+
15:00 mobility work of choice
PM
A. Front squat w/no sleeves, build to a tough single in 15:00
B. Axle Pendlay row, 3 x 5-7, 20X0; 2:00 rest
+
For reps:
2:00 cleans, 135
2:00 muscle-ups
+
6:00 rest
+
For reps:
2:00 thrusters, 95
2:00 toes-to-bar
5 sets very easy:
2:00 bike
:30 handstand hold - can be against wall
2:00 bike
:30/side plank or 3 wall walks
+
15:00 mobility work of choice
PM
A. Front squat w/no sleeves, build to a tough single in 15:00
B. Axle Pendlay row, 3 x 5-7, 20X0; 2:00 rest
+
For reps:
2:00 cleans, 135
2:00 muscle-ups
+
6:00 rest
+
For reps:
2:00 thrusters, 95
2:00 toes-to-bar
AM
4 sets complete, but sat on the bike until 30:00
subbed 0:60 FLR for the side planks
PM
A. 245, 255F
B. 100(6), 100(7), 120(6)
+
18 cleans in 1:35
2 BMU (+3F)
+
22 thrusters in 1:45
29 TTB
This week has been simply the worst. The last 2.5 days were the most stressful work days I've had in a very long time, and I have 4 very large tasks on my to-do list for the next 6 days, and somehow all 4 are equal priority. Also, I still don't feel 100%. This is stupid.
My right shoulder is starting to bug me a little - side planks are always the first things they complain on. Going to religiously start doing all the Drew Cook stuff and nip it in the bud before it becomes an issue.
Front squats felt good. The 245 really wasn't that tough. Didn't fight very hard for 255, as soon as I started to get stuck I just dumped it. Anxiously looking forward to the triumphant return of knee sleeves.
Axle pendlay rows were limited by child-sized hands. I find it much easier to hold on to with my thumbs on the same side as my fingers.
Chose the bar muscle-up piece today, mostly because I haven't done bar muscle-ups since before Christmas. Hit two easily while warming up. The cleans at 135 felt really easy, and I moved really quickly through the first 10-12, then started to panic that I would be useless for the bar muscle-ups. Slowed down the last 6, then walked over to the bar at 1:35 and borrowed the rest time from the cleans. I'm guessing it will be a little different with a partner... but I felt ready to hit the first BMU as soon as the 2:00 clock started, and made the first one! Then I got a little cocky, and barely rested at all before attempting another one, and failed. Then I said to myself "well, I didn't make it, so I didn't really expend any energy, so I'll just go again now" and of course, I failed that one too. So then I made myself take a full 0:15 rest and hit the second one, then rested until 1:50 on the clock and failed at the buzzer. Meh. I've spent so much more time working on ring muscle-ups, so I'm interested to see if that will go any better.
Thrusters started off feeling great; did 5/5/5/5/2. Took way too much time before picking up the bar after 15, and that last set of 5 was rough. Had time on the clock but decided to eat the transition time from the thrusters. Forearms were fried almost immediately on the TTB. Opened with 5, then 4's, then 3's, then 2's, there was a 1 in there somewhere, and lost the kip at the end. Ugh.
This week has been simply the worst. The last 2.5 days were the most stressful work days I've had in a very long time, and I have 4 very large tasks on my to-do list for the next 6 days, and somehow all 4 are equal priority. Also, I still don't feel 100%. This is stupid.
My right shoulder is starting to bug me a little - side planks are always the first things they complain on. Going to religiously start doing all the Drew Cook stuff and nip it in the bud before it becomes an issue.
Front squats felt good. The 245 really wasn't that tough. Didn't fight very hard for 255, as soon as I started to get stuck I just dumped it. Anxiously looking forward to the triumphant return of knee sleeves.
Axle pendlay rows were limited by child-sized hands. I find it much easier to hold on to with my thumbs on the same side as my fingers.
Chose the bar muscle-up piece today, mostly because I haven't done bar muscle-ups since before Christmas. Hit two easily while warming up. The cleans at 135 felt really easy, and I moved really quickly through the first 10-12, then started to panic that I would be useless for the bar muscle-ups. Slowed down the last 6, then walked over to the bar at 1:35 and borrowed the rest time from the cleans. I'm guessing it will be a little different with a partner... but I felt ready to hit the first BMU as soon as the 2:00 clock started, and made the first one! Then I got a little cocky, and barely rested at all before attempting another one, and failed. Then I said to myself "well, I didn't make it, so I didn't really expend any energy, so I'll just go again now" and of course, I failed that one too. So then I made myself take a full 0:15 rest and hit the second one, then rested until 1:50 on the clock and failed at the buzzer. Meh. I've spent so much more time working on ring muscle-ups, so I'm interested to see if that will go any better.
Thrusters started off feeling great; did 5/5/5/5/2. Took way too much time before picking up the bar after 15, and that last set of 5 was rough. Had time on the clock but decided to eat the transition time from the thrusters. Forearms were fried almost immediately on the TTB. Opened with 5, then 4's, then 3's, then 2's, there was a 1 in there somewhere, and lost the kip at the end. Ugh.
07 January 2016
06 January 2016
Wednesday
AM
1200m light sled drag, alternate forward & backward as desired
+
10:00 mobility work of choice
PM
A. Back squat w/chains, 10 x 3 @ 45% 1RM on bar, 10X1 - emphasis on depth & speed; begin a set every :60
B. Axle overhead walking lunge, 3 x 15m @ 80; 2:00 rest
C. Weighted supinated CTB pull-up, 3 x 2-3, 31X0; 2:00 rest
+
4 rounds:
10 CTB pull-ups
15 wall balls, 14 to 10'
2:00 walk rest
+
3 rounds not for time:
25m 1-arm Farmer's walk
25m 1-arm DB overhead carry
1200m light sled drag, alternate forward & backward as desired
+
10:00 mobility work of choice
PM
A. Back squat w/chains, 10 x 3 @ 45% 1RM on bar, 10X1 - emphasis on depth & speed; begin a set every :60
B. Axle overhead walking lunge, 3 x 15m @ 80; 2:00 rest
C. Weighted supinated CTB pull-up, 3 x 2-3, 31X0; 2:00 rest
+
4 rounds:
10 CTB pull-ups
15 wall balls, 14 to 10'
2:00 walk rest
+
3 rounds not for time:
25m 1-arm Farmer's walk
25m 1-arm DB overhead carry
AM
skipped; early morning at work
PM
A. complete @ 135
B. complete
C. 35, 40(2), 40(2) @168.5
+
0:56
0:46
1:04
1:12
+
100 Farmer's walk
55, 70, 70 overhead
Feeling a million times better than yesterday, but still not 100%. Blah.
Back squats felt great, probably the best they have in this cycle. All buried and fast.
Axle lunge felt a lot better than last week, too.
Weighted pull-ups felt heavy.
First two rounds of the CTB/wallball piece were AWESOME, with unbroken butterflied pull-ups. Pull-ups on the third round fell apart, and I'm not entirely sure why. Did 6 butterfly then dropped off the bar, then couldn't find the rhythm again and the remaining 4 were horribly out of rhythm with long hangs between reps. The same thing happened on the 4th set except it was 5 butterflied, then 5 hanging / out of rhythm, even though I felt like I rested long enough before jumping back up. I wonder if the same thing would have happened if I did 5/5 from the start? I really want to be comfortable with bigger sets though... argh. All wallballs unbroken, and no issues throwing the ball 10 feet in the air, but accuracy needs work.
Enjoyed the 1-arm stuff. There's room to go a bit heavier overhead.
Feeling a million times better than yesterday, but still not 100%. Blah.
Back squats felt great, probably the best they have in this cycle. All buried and fast.
Axle lunge felt a lot better than last week, too.
Weighted pull-ups felt heavy.
First two rounds of the CTB/wallball piece were AWESOME, with unbroken butterflied pull-ups. Pull-ups on the third round fell apart, and I'm not entirely sure why. Did 6 butterfly then dropped off the bar, then couldn't find the rhythm again and the remaining 4 were horribly out of rhythm with long hangs between reps. The same thing happened on the 4th set except it was 5 butterflied, then 5 hanging / out of rhythm, even though I felt like I rested long enough before jumping back up. I wonder if the same thing would have happened if I did 5/5 from the start? I really want to be comfortable with bigger sets though... argh. All wallballs unbroken, and no issues throwing the ball 10 feet in the air, but accuracy needs work.
Enjoyed the 1-arm stuff. There's room to go a bit heavier overhead.
05 January 2016
Tuesday
AM
30:00-60:00 easy walk or hike
PM
A. 1 power clean + 1 hang power clean + 1 split jerks, 5 x 1 starting @ 145 and adding set-to-set; begin a set every 2:00
B. Touch-and-go clean-grip deadlifts, 8-6-4-2; 2:00 rest
C. Kipping handstand push-ups, 3 x :60 steady reps; 2:00 rest
+
For time:
150' handstand walk
30 alternating KB snatch, 35
30:00-60:00 easy walk or hike
PM
A. 1 power clean + 1 hang power clean + 1 split jerks, 5 x 1 starting @ 145 and adding set-to-set; begin a set every 2:00
B. Touch-and-go clean-grip deadlifts, 8-6-4-2; 2:00 rest
C. Kipping handstand push-ups, 3 x :60 steady reps; 2:00 rest
+
For time:
150' handstand walk
30 alternating KB snatch, 35
AM
subbed 30:00 AirDyne @ Z1
+
10:00 mobility
PM
A. 145, 155, 160, 165, 170
B. 215(8), 245(6), 265(4), 275(2)
C. 6, 9, 8
+
4:31
Felt like garbage today. I managed to give myself an outbreak of shingles (Jesus, I didn't realize I was THAT stressed out), which started to develop late last night. Saw the MD today and got antivirals, which should shorten the lifespan of the outbreak, but she said that in the days before the rash starts, you can feel as fatigued as when you get the flu. This explains a lot about why I had been feeling so lethargic over the past week. So, now I'm on a high dose of the antiviral medicine, but that's making me super nauseous and made training today rather unpleasant. WHY DOES THIS STUFF HAPPEN TO ME.
Anyway. That being said.
Barbell complex felt better than last week, I think I'm getting more comfortable with the heavier HPC. Everything was crisp except for the final jerk at 170, which I pressed out.
Deadlifts were so freaking heavy. Pulled 215 once and knew that's where I was going to start for the set of 8, even though it was less than last week.
Kipping HSPUs were a disaster. I had a terrible headache by this point in the evening and was super hesitant to drop down onto the mat. I almost scrapped this whole piece (perhaps I should have).
Broke the handstand walk into 3x50', with a lot of rest between segments. Just felt extremely fatigued. The kettlebell snatches went well though, took 0:91 to complete the 30 reps at a steady pace with no breaks. Looking forward to this event at the competition (I assume I'm doing these? I'd like to...).
Felt like garbage today. I managed to give myself an outbreak of shingles (Jesus, I didn't realize I was THAT stressed out), which started to develop late last night. Saw the MD today and got antivirals, which should shorten the lifespan of the outbreak, but she said that in the days before the rash starts, you can feel as fatigued as when you get the flu. This explains a lot about why I had been feeling so lethargic over the past week. So, now I'm on a high dose of the antiviral medicine, but that's making me super nauseous and made training today rather unpleasant. WHY DOES THIS STUFF HAPPEN TO ME.
Anyway. That being said.
Barbell complex felt better than last week, I think I'm getting more comfortable with the heavier HPC. Everything was crisp except for the final jerk at 170, which I pressed out.
Deadlifts were so freaking heavy. Pulled 215 once and knew that's where I was going to start for the set of 8, even though it was less than last week.
Kipping HSPUs were a disaster. I had a terrible headache by this point in the evening and was super hesitant to drop down onto the mat. I almost scrapped this whole piece (perhaps I should have).
Broke the handstand walk into 3x50', with a lot of rest between segments. Just felt extremely fatigued. The kettlebell snatches went well though, took 0:91 to complete the 30 reps at a steady pace with no breaks. Looking forward to this event at the competition (I assume I'm doing these? I'd like to...).
04 January 2016
Monday
AM
30:00-60:00 round-the-world of choice or swim
PM
A1. Wrist flexion stretching, kneeling w/top of hands on ground and fingers facing toward feet, rotate locked elbows forward and lean back w/fingers pressed into ground, 2 x 10 reps w/short pause @ end range; :30 rest
A2. Wrist extension stretching, kneeling w/palms on ground and hands supinated so fingers facing toward feet, lean back w/fingers pressed into ground, 2 x 10 reps w/short pause @ end range; :30 rest
B. Squat snatch gauntlet, 1 every 2:00 starting @ 75 and adding 10 every 2:00
+
Every 2:00 for 7 sets:
1 muscle-up
5 unbroken thrusters, 75
+
1500m row easy
AM
30:00 AirDyne @ Z1
+
10:00 mobility
PM
A1/A2. complete
B. 125, 135Fx2
+
complete
+
complete
Meh.
Snatches felt super easy through 125. Videoed the whole thing, and observed that these were entirely power snatches. I even wore knee sleeves, just in case I was subconsciously shorting the depth, but it didn't seem to make a difference. If I dropped into a full squat, I would have had the first attempt at 135, it was just an inch in front. Set up weird on the second attempt and just deadlifted. This makes me sad. One of my goals for 2016 is to seek Oly instruction. This is getting ridiculous. I snatched 125 in 2013. 2013! It's 2016! Fucking A.
Muscle-ups were just okay. Only caught the first one pretty low, the rest were better than last week, but still not great. They're not difficult, I just don't know what to change to catch them higher consistently, and I don't know what's different on the days where they feel super easy. First time doing thrusters since May, and I didn't miss them. Although, I found it comical that 5 thrusters at 75 were specified to be unbroken...
30:00-60:00 round-the-world of choice or swim
PM
A1. Wrist flexion stretching, kneeling w/top of hands on ground and fingers facing toward feet, rotate locked elbows forward and lean back w/fingers pressed into ground, 2 x 10 reps w/short pause @ end range; :30 rest
A2. Wrist extension stretching, kneeling w/palms on ground and hands supinated so fingers facing toward feet, lean back w/fingers pressed into ground, 2 x 10 reps w/short pause @ end range; :30 rest
B. Squat snatch gauntlet, 1 every 2:00 starting @ 75 and adding 10 every 2:00
+
Every 2:00 for 7 sets:
1 muscle-up
5 unbroken thrusters, 75
+
1500m row easy
AM
30:00 AirDyne @ Z1
+
10:00 mobility
PM
A1/A2. complete
B. 125, 135Fx2
+
complete
+
complete
Meh.
Snatches felt super easy through 125. Videoed the whole thing, and observed that these were entirely power snatches. I even wore knee sleeves, just in case I was subconsciously shorting the depth, but it didn't seem to make a difference. If I dropped into a full squat, I would have had the first attempt at 135, it was just an inch in front. Set up weird on the second attempt and just deadlifted. This makes me sad. One of my goals for 2016 is to seek Oly instruction. This is getting ridiculous. I snatched 125 in 2013. 2013! It's 2016! Fucking A.
Muscle-ups were just okay. Only caught the first one pretty low, the rest were better than last week, but still not great. They're not difficult, I just don't know what to change to catch them higher consistently, and I don't know what's different on the days where they feel super easy. First time doing thrusters since May, and I didn't miss them. Although, I found it comical that 5 thrusters at 75 were specified to be unbroken...
03 January 2016
02 January 2016
Saturday
AM
5 sets very easy:
2:00 bike
:30 handstand hold - can be against wall
2:00 bike
:30/side plank or 3 wall walks
+
15:00 mobility work of choice
PM
10:00 muscle-up tech practice on fat rings
+
A1. Bear crawl, 5 x 10' forward + 10' reverse, slow & controlled keeping hips level; :30 rest
A2. Deadbug w/hands pressed into wall, 5 x 10 alternating breathing out hard each rep; :30 rest
B. Power snatch from blocks (bar just above knees), 10:00 to build to a heavy single
+
Death by touch-and-go power snatches @ 85
+
5 sets:
2-3 tough close grip bench presses
150m row sprint
5:00 walk rest
5 sets very easy:
2:00 bike
:30 handstand hold - can be against wall
2:00 bike
:30/side plank or 3 wall walks
+
15:00 mobility work of choice
PM
10:00 muscle-up tech practice on fat rings
+
A1. Bear crawl, 5 x 10' forward + 10' reverse, slow & controlled keeping hips level; :30 rest
A2. Deadbug w/hands pressed into wall, 5 x 10 alternating breathing out hard each rep; :30 rest
B. Power snatch from blocks (bar just above knees), 10:00 to build to a heavy single
+
Death by touch-and-go power snatches @ 85
+
5 sets:
2-3 tough close grip bench presses
150m row sprint
5:00 walk rest
AM
(made up yesterday's)
5000m row @ Z1
+
10:00 hamstring/hip/quad mobility work
+
10:00 hamstring/hip/quad mobility work
PM
complete, several rough singles
+
A1/A2. complete
B. 118 from mid-thigh
+
9 + 6
+
135(3), :29.4
145(3), :29.2
150(3), :29.3
150(2), :29.4
150(3), :29.5
Merrrrr today was rough. Feeling incredibly beat up - because of the week off?
Muscle-ups were awful, all very low catches (but no misses). Didn't push it, just accumulated a handful of singles and moved on.
Snatch off the blocks was just okay - the bar felt heavy, and speed felt slow. Surprised to get up as high as I did.
My least favorite thing in all of CrossFit are light touch and go power snatches. Seriously hate them so much. I was surprised that the sets of 5, 6, 7, 8 felt as crisp as they did. The set of 9 was tough, and when I was looking at the clock waiting to start the round of 10, I knew I wasn't recovered enough to get all 10. I probably could have squeaked out one more rep, but I don't think I could have finished the round of 10 today. I don't even know what the limiter was, everything was just tired and I didn't want to do any more. Didn't rest at the top or the hang at all until the last couple of reps on the unfinished set, and never lost my grip.
Bench press felt impossibly heavy today. I did 150 for 5 two weeks ago in this same set-up, and today I don't think I could have done 135 for 5. Felt strong on the row, but almost tossed my cookies on the last two sets. Gross.
Merrrrr today was rough. Feeling incredibly beat up - because of the week off?
Muscle-ups were awful, all very low catches (but no misses). Didn't push it, just accumulated a handful of singles and moved on.
Snatch off the blocks was just okay - the bar felt heavy, and speed felt slow. Surprised to get up as high as I did.
My least favorite thing in all of CrossFit are light touch and go power snatches. Seriously hate them so much. I was surprised that the sets of 5, 6, 7, 8 felt as crisp as they did. The set of 9 was tough, and when I was looking at the clock waiting to start the round of 10, I knew I wasn't recovered enough to get all 10. I probably could have squeaked out one more rep, but I don't think I could have finished the round of 10 today. I don't even know what the limiter was, everything was just tired and I didn't want to do any more. Didn't rest at the top or the hang at all until the last couple of reps on the unfinished set, and never lost my grip.
Bench press felt impossibly heavy today. I did 150 for 5 two weeks ago in this same set-up, and today I don't think I could have done 135 for 5. Felt strong on the row, but almost tossed my cookies on the last two sets. Gross.
01 January 2016
Friday
AM
5000m row @ Z1
+
10:00 hamstring/hip/quad mobility work
PM
A. Front squat w/no sleeves, 2-2-1-1, 20X1; 2:30 rest
B. Pendlay row, 4 x 2-3, 20X0; 2:00 rest
+
For 14:00:
Evens: 5 CTB pull-ups
Odds: 10 wall balls, 14 to 9'
+
1 time through steady:
100m light stone carry
100m Farmer's walk, 70/hand
100m prowler push
AM
5000m row @ Z1
+
10:00 hamstring/hip/quad mobility work
PM
A. Front squat w/no sleeves, 2-2-1-1, 20X1; 2:30 rest
B. Pendlay row, 4 x 2-3, 20X0; 2:00 rest
+
For 14:00:
Evens: 5 CTB pull-ups
Odds: 10 wall balls, 14 to 9'
+
1 time through steady:
100m light stone carry
100m Farmer's walk, 70/hand
100m prowler push
AM
(swapped with tomorrow's)
5 sets very easy:
2:00 bike
:30 handstand hold - can be against wall
2:00 bike
:30/side plank or 3 wall walks
+
15:00 mobility work of choice
5 sets very easy:
2:00 bike
:30 handstand hold - can be against wall
2:00 bike
:30/side plank or 3 wall walks
+
15:00 mobility work of choice
PM
A. 223(2), 233(2), 243(1), 253(1)
B. 153, 163, 173, 183(2)
+
complete
+
7:43 with 140 on the prowler
Today was great! Except for being so freaking sore. Holy shit, I feel like I've been hit by a train. Lats/pecs (75 TTB) and glutes/hamstrings/adductors/quads (75 air squats). Surprisingly, abs wouldn't even make the top 10 list of most sore muscles.
Happy to finally be back to hitting respectable squats. 243 was a really solid rep - depth was buried, and a little slow on the way up but no sticky points. 253 was very, very heavy - depth was right at parallel, and got stuck on the way up (which I could only get through by rounding my back in my signature style). Officially the most I've ever squatted without knee sleeves, and only 7# off my max. Sweet. Knee feels great. (Wore Olys and a belt).
Pendlay rows were heavy. Again, limited by grip.
EMOM was super easy, everything unbroken and felt like I had tons of time to rest.
Last piece was different. The stone carry and FW were both very easy, I split these into 50m/50m. Weight choice was perhaps slightly ambitious on the prowler, this took over half the total time to complete. Made 3x 20m, then started stopping every 10m.
Today was great! Except for being so freaking sore. Holy shit, I feel like I've been hit by a train. Lats/pecs (75 TTB) and glutes/hamstrings/adductors/quads (75 air squats). Surprisingly, abs wouldn't even make the top 10 list of most sore muscles.
Happy to finally be back to hitting respectable squats. 243 was a really solid rep - depth was buried, and a little slow on the way up but no sticky points. 253 was very, very heavy - depth was right at parallel, and got stuck on the way up (which I could only get through by rounding my back in my signature style). Officially the most I've ever squatted without knee sleeves, and only 7# off my max. Sweet. Knee feels great. (Wore Olys and a belt).
Pendlay rows were heavy. Again, limited by grip.
EMOM was super easy, everything unbroken and felt like I had tons of time to rest.
Last piece was different. The stone carry and FW were both very easy, I split these into 50m/50m. Weight choice was perhaps slightly ambitious on the prowler, this took over half the total time to complete. Made 3x 20m, then started stopping every 10m.
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