Wednesday

AM
5-7 sets @ Z1:
500m row
15 AirDyne calories
3 deadhang-to-inverted
8 weighted hip extensions, 2021

PM
A. Clean-grip deadlift, 8 x 2 @ 235, 03X1 (drop from top, :03 rest, pull FAST!, pause @ top); begin a set every :60
B1. Weighted glute-ham raises, 3 x 4-6, 20X1; :30 rest
B2. 3 ring dips right into :20 ring support (top of dip), 3 x 1; 2:00 rest
+
5 sets @ increasing effort:
12 kettlebell swings, 53
9 burpees
35 double-unders
:90 rest
+
10:00 AirDyne, just a touch faster than last week

AM
7 sets complete; +20 on the hip extensions

PM
A. complete
B1. +40(4, 5, 5)
B2. complete
+
2:11
1:48
1:32
1:18
1:05
+
134 calories; 750-800 cal/hr

AM session felt super easy this morning.

First rep of each CGDL was fast, but the speed of the second one was never quite as good, although the intent was there.

No issues with the GH raises or ring work.

5 sets felt excellent.  I'm really pleased with how much I improved each round, although the first round felt laughably slow.  KBS all unbroken.  Double unders broken purposefully 20/15 for the first 4 sets and unbroken on the 5th set - which was very surprising, considering how off they've been for the past couple of weeks.  Again, managed effort by transition time and burpee pace.  Very happy with breathing throughout! And VERY happy I clarified that this was not, in fact, 19 burpees per round.  That would have sucked. 

AirDyne also felt excellent.  First minute was over 1000 cal/h, then settled in at 775-800 cal/h for the remainder.  Never dropped below 750.  Legs were just on the edge of getting tired, but breathing was totally fine.  Big thumbs up.

Wednesday

AM (mixed Z1 or rtw + MU tech)
5-7 sets @ Z1:
500m row
15 AirDyne calories
3 deadhang-to-inverted
10 hip extensions, 2021

PM (DL DE -> clean support + dip support + hamstring accessory + increasing effort mixed breathing + 10:00 breathing)
A. Clean-grip deadlift w/chains, build to a heavy single
B1. Weighted glute-ham raises, 3 x 4-8, 20X1; :30 rest
B2. Ring support (top of dip), 3 x max hold; 2:00 rest
+
4 sets @ increasing effort:
15 kettlebell swings, 53
10 burpees
45 double-unders
2:00 rest
+
10:00 AirDyne @ 85% - last week's description was perfect, high breathing not much if any burn

AM
6 sets complete

PM
A. 265
B1. +35(8), +40(5), +40(4)
B2. 0:36, 0:28, 0:29
+
2:22
2:03
1:44
1:42
+
128 calories; 700-800 cal/hr


Another mixed day.  Another hectic day at work.  I'm sensing a trend, and I don't like it.

CGDL got really heavy, really fast.  Did 225, 245, 265 - and really struggled with the 265.  Felt my grip slipping and it was pretty grindy in the middle, but stood it up.  Meh.

Funny how adding 5lbs makes such a difference on the GH raises.  Ring supports felt better than last week.

4 sets were definitely at increasing effort, mostly by controlling transition time and burpee speed.  All KBS unbroken.  Double unders were a disaster today.  Was on track to smash the time on the 4th set until my double unders did not cooperate.  Effort was there though.  

AirDyne was the best part of the day.  Felt really good, easier to hold the pace I wanted than last week.

Wednesday

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

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

AM

complete with 135 on the sled

PM

A. complete

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

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

+

3:07

2:48

2:32

+

126 calories

Solid day.  Short but not easy.

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

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

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

Wednesday

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

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

AM

complete with 135 on the sled

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


CGDL felt good!

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

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

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

Wednesday

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

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

AM

complete with 135 on the sled

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

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

GH raises and ring support were fine.

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

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

Wednesday

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

PM
A. Clean-grip deadlift w/chains, 8 x 2 @ 205 + heavy chains, 11X1 - emphasize speed!; begin a set every :60
B. Power clean, 1-1-1-1-1-1 waveload @ 140-150-160; :90 rest
C1. Weighted glute-ham raises, 4 x 3-4, 30X1; :30 rest
C2. Ring support (top of dip), 4 x :36 accumulation (sets of :12); 2:00 rest
+
3 rounds for time:
35 double-unders
7 power cleans, 125
+
5:00 rest
+
For time & movement quality:
16 alternating kettlebell windmills @ 53, 3111 - you were doing these correctly

AM

5 sets complete in just under 40:00; 135 on the sled

PM
A. complete
B. complete
C1. 35(4), 40(3, 3, 2.5)
C2. complete
+
4:48
+
4:43

Still totally loving the power cleans after the heavy deadlifts.  These felt super easy today.

Only the first round of double unders unbroken; tripped once in the second and third rounds (at 31 and at 8). Power cleans were all singles but tried to move quickly through these; I think transitions could have been a little faster, but not sure where else I could have improved...

Kettlebell windmills were really tough today - not sure if it's because I worked harder on the power clean piece than I did last week, or if it was just the added weight.  

Knee felt really terrible on the first row of the Z1 piece this morning - so much that I considered subbing something else for the rowing.  I ended up shorting the return of my stroke a bit for that first 500m so that my knees weren't flexing as far, but then by the time I got back to the rower for the second round, it had calmed down and was bearable, and gradually got better with each round.  Just FYI... 

Wednesday

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

PM
A. Clean-grip deadlift w/chains, 12 x 2 @ 195 + heavy chains, 11X1 - emphasize speed!; begin a set every :60
B. Power clean, 1-1-1-1-1-1 waveload @ 135-145-155; begin a rep every :90
C1. Weighted glute-ham raises, 4 x 4-5, 30X1; :30 rest
C2. Ring support (top of dip), 4 x :30 accumulation (sets of :10); 2:00 rest
+
For time:
9 bar-facing burpees
8 power cleans, 125
7 bar-facing burpees
6 power cleans, 125
5 bar-facing burpees
4 power cleans, 125
3 bar-facing burpees
2 power cleans, 125
1 bar-facing burpee
+
5:00 rest
+
For time & movement quality:
20 alternating kettlebell windmills @ 40-53, 3111

AM

Complete in approx. 39:00 with 135 on the sled 

PM

A. Complete 

B. Complete 

C1. @35: 4, 5, 5, 4

C2. Complete 

+

5:38

+

3:47 with the 40lb KB

LOVE doing power cleans after the heavy CGDL. CGDL felt really strong today, and was definitely moving the bar faster than last week. Power cleans at 135 and 145 felt like nothing, and 155 felt the easiest it ever has, but I think I still caught those two reps with wide feet. 

Power clean / bar-facing burpee piece was super fun. Could have moved a bit faster, it looked like more work than it really was when written on paper, meaning that I paced the first half way too much. 

Never done kettle bell windmills before... I think I was doing them correctly? Went on the light end just to be safe, but probably would have been fine with the 53. 

Spent about half an hour on lower body mobility after z1 this morning, and iced my knee periodically throughout the day, plus have been taking a lot of ibuprofen. Did absolutely zero squatting today, so it feels almost fine right now. Really crossing my fingers that it feels better when squatting tomorrow... 

Wednesday

AM
For 45:00 @ Z1:
25 row cals
15 AirDyne calories
25m moderate reverse sled drag, constant movement
15 light hip extensions

PM
A. Clean-grip deadlift w/chains, 10 x 2 @ 195 + heavy chains, 11X1 - emphasize speed!; begin a set every :60
B. Power clean, build quickly to a heavy single
C1. Glute-ham raises, 3 x 5-7, 30X1; :30 rest
C2. Ring support (top of dip), 3 x :36 accumulation (sets of :12); 2:00 rest
+
AMRAP in 6:00:
3 power cleans, 135
6 bar-facing burpees
+
5:00 rest
+
For time & movement quality:
20 alternating Turkish get-ups, 53

AM

complete with 135 on the sled

PM

A. complete

B. 165, 175Fx3

C1. 30(6), 30(6), 30(5)

C2. complete

+

5 rounds + 4 burpees

+

7:08

Mehhh... mediocre day.  

Moving the chains made a huge difference.  Really had the intent to be fast, but not sure if that translated.

First couple of power cleans felt ridiculously easy after the heavy deadlifts - 125 felt like an empty bar.  165 wasn't pretty but was easier than last week, so jumped to 175 and never pulled it past a deadlift.  Wasn't even close.  On the last one, I said to myself "fuck it, just squat clean it" but I still didn't pull.  Arghhhhh, what is going on?

Moved pretty slowly through the power clean/burpee AMRAP.  Was probably going closer to 80%, and I don't really know why.  Both movements felt really good, just had absolutely no sense of urgency.  

Struggled just a little bit with the TGUs, particularly on the left side.  First 10 were pretty fast, but second half slowed way down after I almost dropped the kettlebell on my face.

Wednesday

AM
For 45:00 @ Z1:
25 row cals
15 AirDyne calories
25m moderate reverse sled drag, constant movement
15 light hip extensions

PM
A. Clean-grip deadlift w/chains, 8 x 2 @ 195 + heavy chains; begin a set every :60
B1. Glute-ham raises, 3 x 7-9, 30X1; :30 rest
B2. Ring support (top of dip), 3 x :30 accumulation (does not have to be unbroken); 2:00 rest
+
AMRAP in 5:00:
1 power clean @ 90% 1RM
2 bar-facing burpees
+
5:00 rest
+
For time & movement quality:
20 alternating Turkish get-ups, 45

AM 

complete; 90-140 on the sled

PM
A. complete
B1. 20(9), 25(9), 25(6)
B2. complete in 0:15 increments
+
5 @ 165
+
5:31

Everything felt really good this morning, and adding the sled was a nice change of pace.  Started with 90 which felt like a joke after the heavy grinds outside, so I added 10 per lap - 130-140 finally got to be about moderate.  Did the hip extensions unweighted... 

Not sure I had the chains set up properly, because there was almost no difference with or without chains.  195 felt very easy.

Why am I so terrible at power cleans?  Ugh.  Really frustrated and disappointed.  Had 4 (or maybe 5?) fails, and the reps I did get were super ugly - I wasn't pulling the bar very high, and I wasn't getting under it at all.  I made 19 at this weight in the CP battery tester in April, so that's stupid.

And... I went even faster with the heavier TGUs.  Weird, but I'll take it!

Wednesday

AM
For 45:00 @ Z1:
750m row
15 AirDyne calories
200m jog

PM
A. Clean-grip deadlift, 7 x 1 @ 215-225-235-245-255-265-275; not for time, but only rest long enough to change weights, refocus, and get in a solid lift - probably every :30 to start, then :45-:60 for the last couple
+
For time @ 80%
15 heavy tire flips w/jump in & out
30 strict push-up DB burpees, 50/hand
:45 L-sit on rings accumulation
+
3 sets not for time:
15 reverse hypers
15 hip extensions
15 hollow rocks (forward & back = 1)

AM

complete

PM

A. complete

+

14:10

+

complete; +50 on the reverse hyper

CGDL felt really good today - 275 wasn't a struggle at all, and I'm doing a better job of pulling the bar into my shins on the way up.

Tire flips were no big deal, but the DB burpees kicked my ass again.  Broke them up into sets of 6, but just couldn't catch my breath.  L-sit on the rings was harder than on parallettes, broken into 0:08-0:10 increments.

Wednesday

@ Next Level

A. Clean-grip deadlift, 16 x 1 @ 255; begin a rep every :30

+

For time @ 80%

20 box jumps, tall (over 24)

35 strict push-up DB burpees, 35/hand

50 Russian kettlebell swings, 70

+
3 sets not for time:

15 reverse hypers

15 hip extensions
15 hollow rocks (forward & back = 1)

A. Complete 

+

13:55 with 30" box

+

Complete; subbed banded good mornings for the reverse hyper 

Rough day today - woke up sore and stiff, and didn't make optimal nutrition choices yesterday...

All CGDL felt like max effort lifts, but completed the 16. 

Couldn't find 80% today. Took the box jumps very slowly (3:00 to complete) to avoid major mishaps. DB push up burpees kicked my ass. Was moving slowly and took breaks every 5, but was breathing really heavily throughout. Intended to open with a bigger set of KB swings, but it felt like 200lbs when I picked it up; did 15/15/10/10. 

No reverse hyper here, so subbed in the banded good mornings (green band). 

Wednesday

AM
For 45:00 @ Z1:
750m row
15 AirDyne calories
200m jog

PM
A. Clean-grip deadlift, 15 x 1 @ 255; begin a rep every :30
+
For 20:00:
Evens: 10 Russian kettlebell swings, 70
Odds: 5 hand-release push-ups w/brief pause @ lockout & w/hand off keeping elbows high
+
3 sets not for time:
15 banded good mornings
15 hip extensions
15 hollow rocks (forward & back = 1)

AM
complete
+
shoulder stuff

PM
complete; green band for the banded good mornings

PM2
60:00 walk with a friend; couldn't pass up the gorgeous weather!


AM z1 has been feeling better and better - rowing has significantly improved.in the past 2-3 months.  2:25/500m ish pace.

Shoulder feels 100% and both feel very strong after a few weeks of these exercises.  It feels strange to be aware of so many different muscles that I've never noticed (or used) before.  Looking forward to using my arms again!

CGDL felt good.  Tried to pull the bar into my shins on every rep, and it definitely made a difference.

The 20:00 was very controlled and easy.  Those were the most beautiful HR push ups anyone has ever seen.  Felt weirdly easy by using my new-found shoulder muscles...

Wednesday 2 July

AM
For 45:00 @ Z1:
750m row
15 AirDyne calories
200m jog

PM
A. Clean-grip deadlift, 24 x 1 @ 245; begin a rep every :30
+
For 18:00:
Evens: 10 Russian kettlebell swings, 70
Odds: 10 no push-up burpees
+
3 sets not for time:
15 banded good mornings
15 hollow rocks (forward & back = 1)
15 hip extensions

AM
complete

PM
complete

AM session felt really good today - rowing feels better and better.  Z1 pace is now pretty consistently in the mid-2:20s/500m with a slightly higher stroke rate than before (19-20 versus a solid 17).

Was dreading the 18:00 KBS/burpee thing all day, but it wasn't too bad, just long.  It's so much easier when the movements are split into even/odd minutes.  Now that I've said that, I have a terrible feeling that next week is going to suck.

The 3 sets NFT at the end was the easiest iteration of this that I've had.  Tried moving to the green band for one set of the banded GMs but it was a big jump from the purple...

Tuesday 18 February

Day 1 / Day 2 Mash Up:

3 rounds, not for time:
50 double unders
15 toes-to-bar
5 handstand push-ups
+
A. Squat snatch clusters, 10 x 1.1 @ 70-80% 1RM; begin a set every 0:60
+
Open WOD 11.3
AMRAP in 5:00 of:
squat clean to overhead, 165/110
+
C1. Weighted hip extensions, 3 x 8 @ 4022; rest 0:60
C2. Ring dips, 3 x 0:30; rest 0:60

Complete
+
A. complete @ 95, no misses
+
23 (scored as 46?)
+
C1. complete with 20lb DB
C2. 6, 5, 5

The DU/TTB/HSPU combination was pretty nasty on my shoulder.  I thought it was approaching 100%, but these movements in particular (and in combination) were unpleasant.  Snatches felt good today - glad to have whatever was wrong last week out of my system.  Happy with the 11.3 workout - goal was 20 reps going in.  Did almost all of them as a quick push jerk from the top of the front squat, so it was like a jerky thruster.  Only stopped at my shoulders on a couple in the last 0:90, and it was much much tougher than coming quickly from the front squat.  Low back lit up on the snatches and pretty early in the squat clean thrusters, which made it tough to get tight and reset for each rep.  Would be totally happy if this was a Open workout in 2014 - I could definitely get a few more reps on this guy.

Thursday 13 February

AM:
A. Deadlift, 8-6-4-2-1-2/3 @ 55-65-75-85-95-100+% 1RM; rest as needed
+
3 rounds, not for time:
0:45-0:60 Chinese plank
8 weighted hip extensions @ 2012
+
3000m row @ 85%

PM:
Oly clinic

A. 175(8), 205(6), 235(4), 265(2), 300(1), 325F
+
complete; 20lb DB for hip extensions
+
13:53.7 (2:20-2:25 for first 1500m, then gradually picked up the pace to 2:05/500m for the last 500m)

Really disappointed that I didn't PR my deadlift - max deadlift days don't come around often, and I feel like I wasted the opportunity.  Argh.  I got 325 a couple inches off the ground but didn't fight for it.  Feeling pretty beat up after this week.

Thursday 16 January

AM:
45:00 AD @ z1

PM:
1 hour snatch work with Chelsea Kyle
+
3 sets of 5 banded strict CTB pullups; 2:00 rest
+
A. Deadlift, 10-10-10-8-6 @ 50-80% 1RM; rest 2:30
+
3 rounds of:
10 banded good mornings, 30X1
0:45 rest
10 tough ring rows, 2111
0:45 rest
10 weighted back extensions, 2012
0:45 rest

complete – SO HAPPY to snatch again!  Everything really clicked today and felt fantastic.  I think this is the best I've ever snatched.  I was so worried that I would forget how to do it after 2 months off, but I seem only to have forgotten my bad habits.  Yay!  Did several reps at each weight, jumping by 10s from 55-105.  Itching to add more weight.
+
complete - also did 10 or so before the snatching.  really tried to focus on using lats.
+
A. 155(10), 185(10), 205(10), 225(8), 255(6)
+
complete with the purple band and 20lb DB

Shoulder feels good.  It definitely feels like it gets tired really easily, but it doesn't hurt.  Continuing to foam roll the shit out of it.

Thursday 9 January

5 sets for even times:
20 AD calories
12 alternating pistols
0:90 rest
+
A. Deadlift, 10-10-10-8-6 @ 50-80% 1RM; rest 2:30
+
3 sets:
10 banded good mornings, 30X1
0:45 rest
10 weighted hip extensions, 2012
0:45 rest

2:25
2:15
2:04
2:17 - had to repeat one rep
2:10
+
A. 155(10), 185(10), 205(10), 225(8), 255(6) - mixed grip, women's bar
+
complete with purple band and 20lb DB

AD about 80-85% - somewhere near 900-1000 cal/hr.  Used the bees knees for pistols - it didn't take very long at all to pull them up after the AD.  Happy with how much smoother these have gotten!

Had another appointment at Airrosti this afternoon.  Shoulder feels 100% except for being a little tired and sore - but the pain I've had constantly since Thanksgiving is completely gone.  The diagnosis today was a little different - he pinpointed where I was having the most pain to the insertion of the infraspinatus on the humerus, and then realized that a bunch of stuff behind my shoulder was being overused or wrongly used because I don't know how to activate my lower traps and lats.  It sounds like this will be a recurring problem unless I learn to do things correctly.  Stephen has some good ideas of what I can start doing once I have the go-ahead.  Still foam rolling the crap out of it, and going back next Wednesday.  Really relieved that the pain is gone though - I was starting to think it would never completely go away.

Thursday 2 January

A. TnG deadlift, 10-10-10-8-6 @ 50-55-60-65-70% 1RM; rest 3:00
+
For time:
25 front squats, 85
30 AD calories
20 front squats, 85
30 AD calories
15 front squats, 85
+
rest exactly 4:00
+
5 rounds for time:
12 ring rows
12 box jumps, 24″
+
3 sets:
8 banded good mornings; rest 0:45
8 weighted hip extensions @ 2012; rest 0:45

A. 155(10), 175(10), 190(10), 205(8), 220(6) – all clean grip
+
8:50 (25 UB, then 11/9, then 15 UB)
+
6:40
+
complete; purple band for good mornings
complete with 20lb dumbbell

Happy to be back to a somewhat normal training day.  Decided to do clean-grip deadlifts (it wasn't specified).  Front squats felt good; could have done all sets unbroken but had a mental fail on the set of 20.  Ring rows started out easy, but rounds 4 and 5 were pretty tough - I haven't used my arms in a month!  Box jumps felt great - did almost all of them at a steady pace without backing up a step like I usually do.  Banded good mornings are weird and I'm not sure I was doing them correctly.  Good day!

Thursday 26 December

3 rounds, not for time:
12 alternating pistols
25 abmat sit-ups
25 back extensions
+
A. DB RFE split squats, 3 x 6/leg @ 30X1, rest 0:60 between legs
+
0:30 AirDyne @ 100%
rest 3:30
x4

complete - used bees knees for pistols, but they were cutting off circulation on the sit-ups.  and they're a little too tight to easily pull up/down.  hmmm.
+
A. complete with 55/hand - kept the bees knees on for these, but don't think it really made a difference.
+
complete

Friday 20 December

12:00 @ 85% of [20 AD calories + 10 GH raises + 10 box jumps, 24"]
4:00 rest
12:00 @ 85% of [20 AD calories + 20 abmat sit-ups + 20 back extensions]
4:00 rest
12:00 @ 85% of [20 AD calories + 50m Farmers walk with 70/hand + 0:30 hollow rock]

complete + complete + complete – got into the 4th round of AD for each piece.  These aerobic days are becoming more and more enjoyable.