Saturday

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

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

AM
complete; did the shoulder stuff first

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


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

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

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

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

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

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

Saturday 31 May

AM weight @ home: 170.3

PM weight @ gym (including belt): 174

AM
60:00 @ easy pace:
200m run
100 single-unders
5m handstand walk
5 strict toes-to-bar
20 row cals
:30/side plank

PM
A. Squat snatch, build to a max
B. Snatch-grip deadlift, 3 x 5-7, 2021; 2:00 rest
C1. Weighted ring dip (depth in video is good), 3 x 1-2, 20X1; :30 rest
C2. Ring dip, 3 x AMRAP (-1); :30 rest
C3. Bar dip, 3 x AMRAP (-1); :30 rest
C4. Rope climb, 3 x 3; 3:00 rest
+
Not for time:
60 abwheel roll-outs, slow & controlled

AM
complete

PM
A. 125, 130Fx3, 127Fx2
B. 115(7), 130(7), 145(4)
C1. +10(2), +20(2), +25(1)
C2. 4, 3, 4
C3. 6, 5, 4
C4. complete
+
complete; 4 x 15

AM session fun and easy, except left shoulder is starting to feel like the right one did a few months ago - so far, only bothering me on the side planks.  HS walks, TTB, snatches and dips all totally fine.

125 flew up easily; couldn't get under 130; got under 127 on the first try but it was way out in front.  So frustrated.  SGDL were fine; should have gotten a couple more reps at 145, but lost the hook grip on one hand.

Saturday 24 May

AM weight @ home: 169.4

PM weight @ gym: (including belt): 174

AM
60:00 @ easy pace:
200m run
100 single-unders
5m handstand walk
5 strict toes-to-bar
20 row cals
:30/side plank

PM
A. Squat snatch from blocks (mid-shin), build to a max
B. Clean-grip deadlift, 5 x 1-2 w/drop from top; 3:00 rest
C. Weighted ring dip, build to a max
+
5 rounds for time:
10 bar dips
2 rope climbs
+
Not for time:
50 abwheel roll-outs, slow & controlled

AM
complete; fun and easy, could have done this all day

PM
A. 120, 125Fx3
B. 235(2), 255(2), 270(2), 280(1), 280(1)
C. +25 (199) 



+
15:28
+
complete; 5 x 10

Used just the rubber tops of the blocks for mid-shin height.  No fails through 120.  Chelsea Kyle confirmed that all my snatching problems are mental, and said form looked great through 120.  Getting frustrated...

Deadlifts were heavy.  Tried to pick up 280 for the second rep on the 4th set and couldn't get it off the ground; didn't even try for two reps on the 5th set.  Max CGDL from a year ago was 285, so this is upsetting.

Totally fucked up on the ring dips.  Built up to +45lbs easily, and since it would have been a significant PR, decided to video (I almost never video anything, and lo and behold, it's quite enlightening when I do...).  It was very clear that my rep at +45 was not even close to being deep enough.  So I filmed a few reps without weight, and confirmed that I can go deep enough, but I can't tell while I'm doing it if it's good or not.  So then I tried +45 again with video, and again it wasn't deep enough.  Then I failed an attempt at +45.  Then I tried with +25, and still wasn't deep enough.  Then I finally got one at +25 where I think my shoulders are below my elbows, but just barely (video above).  Shoulders felt extremely tired by this point, so this was my final attempt.  I don't believe any of my previous weighted dip numbers, and have erased them from my log.

Shoulders were fried going into the bar dip/rope climb piece.  Also videoed a few bar dips to confirm depth.  First set of dips broken 5/5, then 4/3/3 for the remainder.  Had a hard time trying to go any faster, since I knew I'd be staring at the rope for 0:30 x 10 anyway...

Saturday 17 May

AM weight @ home: 170

PM weight @ gym: 175 (including belt)

AM
60:00 @ easy pace:
25 AirDyne cals
3 strict toes-to-bar
25 row cals
25m bear crawl

PM
A. Squat snatch from blocks just below knees, build to a max
B. Clean-grip deadlift, 5 x 2-3, 31X1; 3:00 rest
C1. Ring dips, 1-1-1-1-1-1 heavy, 20X1; :30 rest
C2. Bar dips, 6 x 5-7 unweighted; :30 rest
C3. Rope climbs, 6 x 2; 3:00 rest
D. Abwheel roll-outs, 3 x 15 slow & controlled; rest as needed to ensure quality reps

AM
complete - this was fun!

PM (only about 60:00 between AM and PM)
A. 120, 125Fx1 - from mid-knee

B. 205(3), 235(3), 255(2), 255(2), 255(2)

C1. +20, +25, +30, +32.5, +35, +35 (=210, PR)

C2. 7 across

C3. complete

D. complete

Had to move much more quickly through this than I like (to get both sessions in and to get to Regionals by noon), but solid day anyway.  Snatches felt good, but couldn't get the blocks to line up for the proper height for below the knee.  Using only the rubber tops is at mid-shin, but using the smallest box with the rubber tops is about the middle of my knee-cap.  Tried 125 once and didn't even come close to getting under it, called it there due to time (no other fails).  

CGDL felt AWFUL today.  Every rep at 255 felt like a max effort.  I feel like I'm getting worse and worse at deadlifting, and I'm starting to dread it...

Dips all felt really good - the bar dips are still really easy (all kipped, didn't specify otherwise...).  Also, I know I said the other day that I hadn't done strict ring dips before, but today I realized that when I do weighted ring dips, they're almost completely strict until a tiny kick at the top to help lock out.  Am I doing this wrong?  

Having the 0:30 to transition between the dips and the rope helped tremendously - was able to start every first rope climb on time.  Rested 0:20-0:30 before the second one - forced myself to go for the second climb by 0:30 at the latest.  This was fine until the second rep of the 5th and 6th sets - had a few scary moments when I got stuck 2' from the top but was still able to finish.

Saturday 10 May

AM weight @ home: 172 - you have GOT to be kidding me.  Seriously?? 
PM weight @ gym (including belt): 176

AM
60:00 AirDyne @ Z1, off bike every 10:00 for 25m bear crawl + 3 strict toes-to-bar

PM
A. Squat snatch from blocks just above knees, build to a max
B. Clean-grip deadlift, 3 x 3-5, 31X1; 3:00 rest
C1. Ring dips, 6 x 1-2, 20X1; :10 rest
C2. Bar dips, 6 x 3-5 unweighted; :10 rest
C3. Rope climbs, 6 x 2; 2:00 rest
D. Abwheel roll-outs, 3 x 12 slow & controlled; rest as needed to ensure quality reps


AM
complete; strict TTB were pretty easy

PM
A. 115 (105, 115Fx4, 110, 115, 120Fx3) - used the second smallest block
B. 205(5), 225(5), 245(3) 
C1. +10, +15, +20, +22.5, +25(1), +25(1) (201 - PR)
C2. 5 across
C3. complete
D. complete

That's a really awkward position to snatch from... the blocks may not have been at exactly the right height - the bar was just above knees when standing straight, but when I bent them a little to set up at the bar, it was more at the top of my kneecap.  

Thumbs were the limiting factor again on the CGDL.  Feel like my thumbnails are ripping off.

Dips felt really strong, and bar dips felt very easy.  Had a really hard time with the rope climbs.  Did the first one exactly 0:10 after finishing the bar dips, but then rested at least 0:30 before the second climb.  On all subsequent rounds, was not able to start the first rope climb 0:10 after the bar dips (definitely 0:30 or longer just staring at the rope), and always rested another 0:30 or so before the second climb.  At one point in the 4th or 5th round I almost started crying thinking I did not want to climb the damn rope any more but I still had several to go.  I don't know why I've developed this weird fear of them, but it really sucks.  Jeez, I'm having anxiety just writing about them.  Keep 'em coming.

Saturday 3 May

AM
60:00 AirDyne @ Z1, off bike every 10:00 for 3 kipping handstand push-ups + :30 FLR on ground

PM
A. Squat snatch from blocks mid-thigh, build to a max
B. Clean-grip deadlift, 3 x 4-6, 31X1; 3:00 rest
C1. Ring dips, 6 x 2-3, 20X1; :60 rest
C2. Strict pull-ups, 6 x max, 21X0; :60 rest
D. Abwheel roll-outs, 3 x 10 slow & controlled; rest as needed to ensure quality reps

AM weight @ home: 171
PM weight @ gym:  175 (including belt)
(WTF?)

AM:
complete; 500-650 cal/hr; all HSPU and FLR unbroken - HSPU felt fantastic today! (blue gymnastics mat)

PM:
A. 120, 125Fx2
B. 185(6), 225(4), 225(4)
C1. +5(3), +10(3), +15(3), +20(2), +20(2), +20(2) - PR
C2. 4, 4, 3, 3, 3, 3 - all pronated grip
D. complete

Felt a million times better today than I did on Thursday.  Haven't snatched off the blocks in 2 years, so that was interesting.  Using the biggest block is just about the right height.  CGDL limited by thumbs only - probably would have been able to get 4 reps at any weight between 205-245, but hanging on for a 5th or 6th at that tempo wasn't happening today.

Ring dips and strict pullups felt solid (even though I've gained 2lbs in the past 2 weeks...wtf?).  That's a HUGE improvement on ring dips since the last time I did them (May-June 2013).  Stuck to tempo on the ring dips, but had a harder time on the pullups - I think I was going slower than 2 seconds on the way down, and on the last 2 sets hung at the bottom for a little more than a second before the 3rd rep.  These were  much harder doing pronated grip - usually do mixed on these.  Don't know why I felt like doing them pronated today.

First time using the abwheel.  Had a death grip on it, and felt like my arms were shaking more than they should be.

Solid day!

Oh, and I'm going to keep a food log until the next time I have to weigh myself.  Because that was mildly upsetting.

FOODS	Calories	Carbs	Fat	Protein	Cholest	Sodium	Sugars	Fiber
Breakfast
Trader Joe's - Almond Butter Raw Crunchy Unsalted, 32 grams (2 tbsp)	190	6g	17g	8g	0mg	0mg	2g	3g
Trader Joe's Gluten Free Oats - Rolled Oats, 1/2 cup	150	27g	3g	6g	0mg	0mg	1g	4g
Beverly Int'l - Ump Vanilla Protein Powder, 1 scoop (31.5g)	120	5g	3g	20g	10mg	170mg	1g	1g
Lunch
Beef - Flank Steak (Usda Round Steak), 6 oz/84g	340	0g	16g	48g	140mg	60mg	0g	0g
Avocado - Californian, Raw, 84 g	135	7g	12g	2g	0mg	3mg	1g	6g
Trader Joe's - White Jasmine Rice, 1/4 cup - Dry	160	35g	0g	3g	0mg	0mg	0g	0g
Post-WO
Beverly Int'l - Ump Vanilla Protein Powder, 1 scoop (31.5g)	120	5g	3g	20g	10mg	170mg	1g	1g
Genr8 Vitargo® S2™ Muscle Fuel and Recovery Unflavored - Supplment, 1 scoops	140	35g	0g	0g	0mg	0mg	0g	0g
Dinner
Kirkland - Ground Sirloin Beef Patty 1/3 lb, 1/3 lb	330	0g	23g	30g	100mg	80mg	0g	0g
Sweet Potato - Sweet Potato, Raw, Unprepared, 180 g	156	45g	2g	2g	0mg	123mg	9g	5g
Snack
Trader Joe's - Non Fat Cottage Cheese, 1 cup	140	10g	0g	28g	0mg	780mg	10g	0g
Strawberries - Raw, 5 medium (1-1/4" dia)	19	5g	0g	0g	0mg	1mg	3g	1g
TOTAL:	2,000	180g	79g	167g	260mg	1,387mg	28g	21g