Wednesday

AM
5000m row @ Z1
+
10:00 hamstring/hip/quad mobility work

PM
A. 1 & 1/4 front squat w/no sleeves, build to a 1RM
B. Weighted supinated CTB pull-up, build to a 1RM (score as bodyweight + load added)
+
6 sets @ high effort:
1 bar muscle-up
5 burpees
1 bar muscle-up
:60 rest
+
3 sets @ high effort:
10 toes-to-bar
200m run
50m Farmer's walk, 70/hand
:90 rest

AM

complete

PM

A. 223

B. 229 (60.5 @168.5)(PR +14); pull-up PR at 231.5, but not CTB

+

7 sets attempted 

1/F

F/F

1/1

1/F

1/1

1/1

1/F

+

1:58

2:02

2:00


1&1/4 front squats felt really good.  The 223 felt extremely ugly, but didn't video.

Big PRs on the weighted CTB and weighted pull-up.  That's cool.  These felt super strong.

Missed several bar muscle-ups while warming up for the 6 sets, and started to get a little nervous.  When I finally hit one, I just counted that as the first set.  All burpees were high effort, and tried to jump back up the bar as quickly as possible with a reasonable chance of hitting the second bar muscle-up.  Overall, I guess I'm pretty happy with hitting the second one on 3 sets, considering that I thought this might be a little ambitious for my current level of bar muscle-up proficiency.  I think if I took an extra breath on those fails, I would have had more success - the "high effort" forced me to push the pace before I was certain I would get one.  And added an extra set because of the one set where I missed both.

3 sets felt awesome.  All TTB easily unbroken, FW easily unbroken, and felt really good to open up a bit on the runs - it's been a long time (June?).

Wednesday

AM
5000m row @ Z1
+
10:00 hamstring/hip/quad mobility work

PM
A. 1 & 1/4 front squat w/no sleeves, build to a 2RM
B. Weighted supinated CTB pull-up, 2-2-2, 31X0; 2:30 rest
+
6 sets:
1-2 bar muscle-up
200m easy jog
:90 rest
+
3 sets:
10 burpee toes-to-bar
50m Farmer's walk, 70/hand
:90 rest

AM

subbed 15:00 AirDyne @ Z1

PM

A. 203 (ugly)

B. 35, 40, 45 @167.5

+

complete, all singles 

+

complete, FW unbroken 

Happy to train today, there was a minute there this afternoon when I thought I wouldn't be able to.  Woke up feeling generally ill and like I got punched in the kidney, which got worse throughout the day.  Long story short, I have a kidney stone.  Fan-fucking-tastic.

1&1/4 front squats felt just okay; not happy with how heavy the bar felt.  193 started to get a little ugly, and probably should have stopped there considering how ugly 203 was...

Weighted CTBs felt really good.

Most of the bar muscle-ups felt good, but I still have no idea how to string two together.  Failed one rep in the middle somewhere, but rested 0:30 then hit it.

First set of burpee TTBs were awkward and slow, but found a better rhythm as the sets went on.

Wednesday

AM
5000m row @ Z1
+
10:00 hamstring/hip/quad mobility work

PM
A. 1 & 1/4 front squat w/no sleeves, 3-3-3-3 adding so that only last set is tough (no slow descent this week); 2:30 rest
B. Weighted supinated CTB pull-up, 3 x 2-3, 31X0; 2:30 rest
+
5 sets:
1 bar muscle-up
200m easy jog
:60 rest
+
5 sets:
1 rope climb
8 glute-ham sit-ups
25m Farmer's walk, 100/hand
:60 rest

AM

complete

PM

A. 123, 153, 163, 183

B. 25, 30, 35(2) @166
+
complete
+
complete

Another good day!

Front squats felt kinda heavy, and actually had a hard time getting much below parallel without the tempo on the first rep of each set.

Weighted CTBs continue to feel really strong.

Missed the first 3 or 4 attempts at a bar muscle-up, but once I made one, no further misses and, again, each rep got smoother and smoother.  

Rope climbs were nice and fast.  Walked between stations, but otherwise moved pretty steadily through everything.

Wednesday

AM
4500m row @ Z1
+
15:00 hamstring/hip/quad mobility work

PM
A. 1 & 1/4 front squat, no sleeves, 2-2-2-2 w/:03 initial descent (quick on the rest of each rep); 2:30 rest
B. Weighted supinated CTB pull-up, 3 x 3-4, 31X0; 2:30 rest
C. Bar muscle-ups, 5:00-8:00 practice
+
For time:
7 rope climbs
35 glute-ham sit-ups
100m Farmer's walk, 100/hand
+
3 sets:
300m easy jog
2:00 walk rest

AM

complete

PM

A. 163, 173, 183, 193 (video)

B. 20, 25(3), 25(3) @165.5

C. 5/5 (video)

+

6:58 (RC in 2:49)

+

complete 

Felt kind of stiff coming into today's training, but everything actually felt pretty decent.  

Front squats felt heavier than they looked.  Form started to go a little bit at 193.

Weighted CTBs felt really strong, that's cool.  Still not very comfortable in a supinated grip, but the pulling feels easy.

Bar muscle-ups went so much better than last week!  Definitely feels like one of those things that just needs continued exposure.  No misses, and each rep got smoother and smoother.  Would have liked to keep going, but ripped.  Please enjoy Chelsea's cameo.  Spoiler alert: she's dancing.

For time piece went well, I was moving pretty steadily but not really sprinting at any part of this, so maybe I could have gone faster (but I don't really know where - FW, perhaps?).  Rope climbs felt the best they ever have, definitely slowed down on the last two reps but really don't feel like I wasted too much time staring at the rope like I usually do (5 done under 2:00, which is a PR by 1, and one more than the 3:00 tester from a few months ago).  Wanted to break the GHSU into 20/15, ended up doing 20/9/6, with the last 6 being extremely dizzy.  FW was fine, broken 25x4.

Wednesday

AM
4000m row @ Z1
+
15:00 hamstring/hip/quad mobility work

PM
A. 1 & 1/4 front squat, no sleeves, 3-3-3 w/:03 initial descent (quick on the rest of each rep); 2:30 rest
B. Weighted ring dip, build to a max (score as bodyweight + weight added)
C. Bar muscle-ups, 5:00-8:00 practice
+
4 rounds nice & steady:
4 strict rope pull-ups (top hand 4-6" above bottom hand)
8 glute-ham sit-ups
4 strict rope pull-ups (top hand 4-6" above bottom hand), opposite hand on top
12 unweighted hip extensions
200m jog

AM

complete

PM

A. 133, 153, 173 (video)

B. 221.5 (166 + 55.5) (video) (PR)

C. complete, several fails and one make

+

complete 


Brandie and Austin were both in early this morning, which was delightful!

Front squats felt good; probably could have / should have started a bit heavier.

Ring dips also felt really good, failed with an additional 2.5.

Missing something on the bar muscle-ups today... I kept trying to go through the bar instead of around/over it, which means my sternum is extremely bruised.  Finally made one, but it wasn't pretty.  I think I need to go back and watch some videos.

Thursday

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


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


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

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

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

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

Thursday 10 July

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

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

PM
PT with Drew Cook

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

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

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

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

Thursday 3 July

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

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

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

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

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

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

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

Thursday 26 June

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

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

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

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

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

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

Thursday 19 June

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

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

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

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

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

Thursday 12 June

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

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

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

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

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

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

FOODS	Calories	Carbs	Fat	Protein	Cholest	Sodium	Sugars	Fiber
Breakfast
Egg - Whole, Raw, Extra Large, Xl, 2 egg	160	0g	10g	14g	420mg	160mg	0g	0g
Lunch
Broccoli - Raw, 102 g	35	7g	0g	3g	0mg	34mg	2g	3g
Beef - Flank Steak (Usda Round Steak), 6 oz/84g	340	0g	16g	48g	140mg	60mg	0g	0g
Pre-WO
Sweet potato - Raw, unprepared (Sweetpotato), 400 g	344	80g	0g	6g	0mg	220mg	17g	12g
Egg - Whole, Raw, Extra Large, Xl, 2 egg	160	0g	10g	14g	420mg	160mg	0g	0g
Post-WO
Genr8 Vitargo® S2™ Muscle Fuel and Recovery Unflavored - Supplment, 1 scoops	140	35g	0g	0g	0mg	0mg	0g	0g
Beverly Int'l - Ump Vanilla Protein Powder, 1 scoop (31.5g)	120	5g	3g	20g	10mg	170mg	1g	1g
Dinner
Trader Joe's - White Jasmine Rice, 1/2 cup - Dry	320	70g	0g	6g	0mg	0mg	0g	0g
Kirkland Signature (Costco) - Boneless Skinless Chicken Breast Tenderloin - Corrected, 9 oz	248	0g	2g	56g	135mg	450mg	0g	0g
Snack
Plums Kirkland Signature - Dried Plums Pitted Prunes, 2 (40g)	40	10g	0g	0g	0mg	0mg	6g	1g
Trader Joe's - Almond Butter Raw Crunchy Unsalted, 32 grams (2 tbsp)	190	6g	17g	8g	0mg	0mg	2g	3g
TOTAL:	2,097	213g	58g	175g	1,125mg	1,254mg	28g	20g

Thursday 5 June

A. 1 & 1/4 front squat, 5-5-5 @ loads allowing for quick drive out of the hole; 2:30 rest
B. 1 push press + 1 push jerk, 6 x 1; begin a set every :90
+
For time:
100m indoor sled drag, very heavy grind
20 strict pull-ups
20 strict ring dips
100m Farmer's walk, very heavy
+
4 sets:
:21 prowler push @ max effort, load for high speed/fast foot turnover
3:09 rest

A. 135, 155, 165
B. 135, 140, 145, 150, 155, 160
+
13:11 with 135 on the sled and turrets for the FW
+
complete with 90 on the prowler

Could have started a little heavier on the 1&1/4 front squats, but 165 was probably a good place to end if the goal is to keep them fast.  Some of the push presses felt better than others; the set at 160 was really solid, so added a bonus attempt at 165 but failed.

135 was too light on the sled (no grinding at all).  10 sets of 2 pull-ups (all pronated grip), all singles on the ring dips and really focused on proper depth.  Using the turrets was fun, and not nearly as hard as I was expecting.

0:21 is a LONG time for a prowler sprint... speed started to slow around 0:16-0:17.

Tuesday 25 June

A. 1 1/4 front squat 3, 3, 3, 2, 2, 2; rest 2 min
B. Power snatch; build to a max
+
3 rounds for time:
15 deadlift 225/125
15 back squat 225/125 (from floor)

A. 115, 125, 135, 145, 150, 155(1)
B. 95, 105Fx3
+
9:16, all unbroken

Jumped on being for the day - it looked like too much fun not to.  1 1/4 squats are always terrible.  Power snatch felt off today, even the 95 was ugly.  The 3RFT was a lot of fun - the hardest part was cleaning it, but I was able to do all the squats unbroken so only had to clean it 3 times.