Saturday

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 clusters, 5 x 1.1; :10-:15 between singles, 2:00 rest
+
AMRAP in 8:00:
1 muscle-up
1 front squat from the ground, 145
2 muscle-ups
2 front squats from the ground, 145
3 muscle-ups
3 front squats from the ground, 145
and so on...
+
3 sets not for time:
:10-:15 L hang from bar accumulation
:10-:15 L sit on parallettes
5 moderate DB upright rows (both arms at same time)

AM

35:00 of row, wallballs, run, FLR

+

shoulder pre-hab

PM

A1/A2. complete 

B. 120, 120, 120, 125, 125(1.F)

+

4 + 4 MUs

+

complete
0:15 across for both
35/hand


Snatches felt better than last week, but still not crisp at all.  There was a couple of weeks where they were feeling great, I don't know what happened to that.  

Muscle-ups felt awesome again today!  I did the set of 2 unbroken, otherwise all singles with reasonably high catches.  Attempted a double on the very last set at the buzzer to close out the round of 5, but it wasn't even close.  Probably took just a hair too much rest between singles, I could probably push the pace a bit without risking failure.  But, here's why I didn't push it:

First time squat cleaning since pre-surgery, and it went terribly.  Warming up, 125 felt like 175 and I just lost all motivation to do this entire workout.  I just got really sad thinking that something that I have classically been good at is now a huge weakness and I don't have anything that stands out as a strength anymore.  Only squat cleaned the first 145, and I could barely stand up with it, so I ended up power cleaning then front squatting.  In metcons, no belt, and no wrist wraps (which was also challenging, I rely on those a lot but I didn't want to wear them on muscle-ups).  This blows.

Didn't even want to do the not for time stuff, I just wanted to go home.  

Saturday

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 clusters, 5 x 1.1.1; :10 between singles, 2:00 rest
+
5-4-3-2-1 for time:
Muscle-ups
Wall balls, 30 to 9
+
3 sets not for time:
:10 L hang from bar accumulation
:10 L sit on parallettes
5 moderate DB upright rows (both arms at same time)

AM

45:00 complete of row, handstand walk, jog, FLR

+ a little shoulder pre-hab

PM

MobilityFit clinic

+

A1/A2. complete 

B. 115 across

+

9:32

+

complete
35/hand


Didn't want to rush through either the AM or PM session today, so opted to train after the mobility clinic.  Also, figured that would serve as most of my warm-up...

Snatches didn't feel very crisp today, so decided to stick with a moderate weight that carried no risk of failure.  Probably a 50/50 split of true squat snatch and low/parallel power snatch.

Muscle-ups felt terrible today.  I don't know what I'm doing wrong or differently.  All singles, no fails but almost all extremely low catches.  And no discernible kip on the dip, which made a few of these very, very slow lock-outs.  This is so aggravating.  30lb wallballs were challenging; hit myself in the face once, lost my balance more than a few times, but never dropped the ball within a set.

L-sit on parallettes was surprisingly challenging after the L-hang.  Normally 0:10 wouldn't be anything to write home about.

Really enjoyed Drew's clinic.  Honestly, my biggest take-away was that I've been doing a pretty good job keeping up with lower body mobility on my own.  None of the stretches was particularly unpleasant, and nothing felt tight or like it really needed stretching.  After the clinic was over, I asked Drew about that pesky trigger point on the outside of my upper calf (right below the knee) which has been bothering me the entire time that my knee had been injured, so... 16 months? I can't get to it on my own, and Balza has only been able to get it once, so Drew suggested dry needling.  Now that I have real health insurance, I might see if he can knock it out.  It's more of an annoyance than anything, but I'd be very happy to see it go.

Saturday

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 clusters, 3 x 1.1.1.1.1; :10 between singles, 2:30 rest
+
For reps:
5:00 muscle-ups
:60 rest
3:00 wall balls
:60 rest
:60 double-unders
+
3 sets not for time:
:15 L hang from bar accumulation
6 moderate DB upright rows (both arms at same time)

AM

20:00 AirDyne @ Z1

+

10:00 mobility

PM

A1/A2. complete 

B. 115, 120, 125(F#4)

+

12

70, 14 to 9'

74

+

complete with 35/hand


Everything felt great today!

Snatches felt really crisp for the most part; didn't video, but I'm guessing 90% of these were a low power, not full squat.  Don't really know what happened on that one miss, I think I just got a little lazy.  Took an extra 0:10 then hit the 5th rep, no prob.

Muscle-ups felt really good... don't think I can really score much higher than this until I'm stringing some together.  Did 3 in the first minute, then 2 in minutes 2-4, and 3 in the last minute.  No fails, no issues, but not confident at all to try for any doubles. 

Wallballs felt pretty good in the beginning.  Broken 20/15/15/10/10.  Shoulders got pretty fatigued in the last minute.

Double-unders cooperated for the most part; tripped at 41, then small sets after that.

Sad to see Kellie go... it was so nice having her around this week! 

LOVE

Saturday

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. Snatch gauntlet, 1-1-1-1-1-1-1 tough but not maximal; begin a rep every :90-2:00
+
AMRAP in 12:00:
1 muscle-up
5 wall balls, 20 to 10'
+
3 sets not for time:
:10 L hang from bar
6 light DB upright rows (both arms at same time)

AM

skipped

PM

A1/A2. complete 

B. 115, 120, 125x5

+

13 (+1 MU fail at the buzzer)

+

complete with 30/hand 

So happy Kellie is here! She landed at 5:40am, so skipped the z1.

Snatches didn't feel nearly as crisp as last week, but no misses. I didn't video these, but I have a feeling all were power except the very first rep at 125 which was decidedly squat, my knee told me so :/ Fuckkkkkkk.  It doesn't hurt like it used to, but it's not 100%.

AMRAP was just okay - wallballs were really tough, and had a few reps that didn't quite make it to 10'.  The first few muscle-ups were pretty easy, but had to slow down a touch in the middle when I started catching them really, really low.  Also I felt really crowded during these, there were so many people right around the rings that I felt a little less comfortable generating a big kip, which sounds stupid because I probably wouldn't have kicked anyone.  Had 0:10 left after the 13th round of wallballs, and I knew before I even jumped up to the rings that it wouldn't happen, but tried anyway.

Tuesday

AM
30:00 AirDyne @ Z1, off every 5:00 for :10 L-hang w/quads flexed hard
+
10:00 hamstring/hip/quad mobility work

PM
A. Jerk balance, 5:00 tech work w/empty bar, play w/both legs forward on split
B. Power snatch clusters from blocks (mid-thigh), 3 x 1.1.1.1.1 light; :10 between singles, :90 rest
+
3 sets:
10m DB death march heavy right into 10m unweighted walking lunge steps
2:00 rest
+
3 sets:
10 ring dips
10 pull-ups
2:00 rest

AM

complete

PM

A. complete 

B. 65, 75, 85

+

complete with 50/hand 

+

complete

dips 5/5

pull-ups unbroken, butterflied


Today was awesome!  Except for the part where I jammed my thumb trying to steady the bar on the blocks after a weird bounce.

Quads felt like they were firing equally on the L-hang, but Leftie's still only 85%ish when standing or sitting.

Jerk balance was fine on my normal split leg, but soft and tentative on the opposite leg forward (which happens to be left, and maybe I was just hesitant to stomp on it?).  It didn't hurt at all, I was just not as aggressive with that leg forward.

Power snatches felt awesome, except for the mishap with my thumb.  Couldn't hook grip on the last set, but the snatching itself felt crisp and fast.  Knee was fine here, too.

I am not a fan of the death march.  This was super awkward.  Lunges were fine and easy.

Since it wasn't specified, I "kipped" the ring dips.  I don't think you'd call what I did kipping, but it wasn't exactly strict, so... yeah.  I really need to learn how to kip properly.  But those pull-ups!!  Smooth, in rhythm, and 10 wasn't even close to a max set.  Super excited about this.

Errrrrr... SERIOUSLY?!

Tuesday

AM
mixed round-the-world of choice, include :10-:15 L-hangs in there somewhere, nothing else tough though...

PM
A. Split jerk from blocks, build to a tough single
B. Power snatch clusters, 5 x 1.1 @ 75-80% 1RM; :12 between singles, 2:30 rest
C1. Clean-grip deadlift, 3 x 3-4, 31X1; :60 rest
C2. Strict handstand push-ups, 3 x :90 steady; :90 rest
+
3-5 sets:
:30 row very hard
4:30 walk rest

AM

30:00 complete with AirDyne, L-hang, row and freestanding handstand holds

PM

A. 195, 205Fx2

B. complete @ 100

C1. 235, 245, 255(3)

C2. 14, 16, 12

+

157m

157m

158m

156m 

Solid training day!  Nice to finally have a day where I didn't feel rushed.

Enjoyed the unstructured Z1 piece this morning, just cycled through as I felt like it without watching the clock (for the most part). 

Split jerks felt great, considering it's been MONTHS since I've done them.  185 was crisp; had a little bit of a soft catch at 195 but still felt pretty solid, and missed 205 in front twice.  The second miss was pretty close, though.  Fun to work with Chels for a change of pace!  The only not fun part was trying to put the blocks back against the wall, during which I stabbed myself in the finger with an exposed screw, smashed my hand between the wall and the blocks, and faced a very large spider.

Power snatches were nice and crisp.

Clean grip deadlifts were hard on the thumbs, but the weight felt pretty decent.

Strict handstand push-ups felt great today!  The first two sets were done in Oly shoes (the third set in socks).  First set was 2 sets of 3 then all doubles, second set was 4 sets of 3 then doubles, third set was 2 sets of 3, doubles then two singles (one fail).  The improvement here is really cool.

Row sprints felt pretty good; saw 1:31/500m on all, but couldn't get below that and hung out at 1:32-1:34 for the most part.  

Skyped with Mike Kesthely a couple of days ago - he modified his original suggestion and now I'm aiming to hit 165g protein, 175g carb, 100g fat (this is pretty close to what Stephen had previously suggested and pretty close to what I was hitting daily from November through April).  I'm shifting more of these carbs to breakfast, adding BCAAs before Z1, and ditching the creatine in my PWO shake for the next couple of weeks, and we're going to Skype again on July 27.  I know the knee scope is going to throw a little bit of a wrench in things for a few days... just anxious to be back in a regular routine, but that's not going to happen until September... 

Tuesday

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

PM
A. Tall snatch, 3:00-5:00 light tech work
B. Squat snatch, 10 x 1 @ 115; begin a rep every :30
C. Back squat, 4-4-4, 20X0 (no pause @ top); 2:00 rest
D1. Pendlay row, 2 x 8-10, 20X0; :60 rest
D2. Close-grip bench press, 8-8, 20X1; 2:00 rest
+
4 rounds for even times:
8 strict pull-ups
8 push press, 85
25 unbroken double-unders
2:00 rest

AM

complete

PM
A. complete
B. complete
C. 235, 255, 265
D1. 95(10), 105(10)
D2. 130, 135
+
1:33
1:24
1:25
1:21

Really excellent day!  Everything felt good.

No misses on the snatches.  Very, very happy with consistency here.

Back squats felt better than they have in months.  Last rep at 265 was a little ugly, but everything else was solid. 265 matches a 4RM; happy to do it at the no-pausing tempo today.

Pendlay row and bench press felt good.  Last 2 reps at 135 were pretty tough.

4 rounds were great! No trips on the double unders! Push press with the barbell felt super easy after all the heavy dumbbell S2O.

Tuesday

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

PM
A. Tall snatch, 3:00-5:00 light tech work
B. Squat snatch, 12 x 1 @ 110; begin a rep every :30
C. Back squat, 5-5-5, 20X0 (no pause @ top); 2:00 rest
D1. DB power row, 2 x 2-3/arm, 11X1; :30 rest between arms, :30 rest
D2. Close-grip bench press, 10-10, 20X1; :90 rest
+
3 rounds for even times:
10 strict pull-ups
10 DB shoulder-to-overhead, 45/hand
30 unbroken double-unders
3:00 rest

AM

complete; 0:15 each time

PM

A. Complete 

B. Complete 

C. 225, 235, 245 

D1. 80(3), 80(2)

D2. 115, 125

+

2:07

2:13

2:03 

Can't decide if L-hang from the bar is harder or easier than L-sit on parallettes... it's easier for the first few seconds, but gets really tough really fast. 

Snatches did not feel as effortless as last week, but no misses and no ugly reps. Just really had to focus and be extra patient. 

Back squats felt great. They actually felt easier as the sets went on, because I figured out how to breathe without pausing at the top. 

Bench press felt great! 10 was tough but wasn't in danger of failing. Power rows were really tough because of grip (or lack thereof...). 

Strict pull-ups felt really good, but the dumbbell s2o were much more tough than I expected. Had to pause at the shoulder starting around rep 5-6 on each set. All double unders unbroken on the first attempt, but took an extra few seconds composing myself before starting.