Thursday

AM
10 sets:
:30 AirDyne @ 90% aerobic
:30 AirDyne @ 50%
+
20:00 mobility work of choice
+
10 sets:
:30 AirDyne @ 90% aerobic
:30 AirDyne @ 50%

PM
A. Muscle-ups, 9 x 1; begin a rep every :60
B. Front rack walking lunges, 2 x 16-20 steps; 2:00 rest
+
4 sets, each for max calories:
:30 row @ 100%
:30 rest
+
3 rounds not for time:
10-12 light reverse hypers
5-10m handstand walk
:30 passive hang from bar

AM

complete

PM

A. 7 complete, missed 8 and 9 

B. 123(20), 133(16)

+

13 calories / 156m

11 calories / 147m

11 calories / 142m

10 calories / 137m

+

complete-ish

+50 on the RH (12)

10m handstand walk easy

skipped passive hang

Muscle-ups were rough today - caught all of these EXTREMELY low. Actually surprised myself to save 2 of them, they were that bad. Re-ripped open 3 spots from Tuesday on the 7th rep and wasn't able to get as big of a kip after that (hence the fails). 

Lunges got hard at about 12 steps - mostly due to holding the front rack, legs never struggled with this weight. 

Row sprints SUCKED. Had to grip the handle just by the fingertips, which didn't help. Fell off badly (obviously) - hamstrings were really tight and breathing was horrible. Pretty sure this is significantly worse than the last time I did these. Blahhhhhh. 

No issues with the reverse hyper or handstand walk, but decided to skip the hanging from the bar due to the poor shape of my hands. Ouch :(

Sunday

A. Deadhang-to-inverted, 10 x 1; begin a rep every :30
B. Snatch balance, build quickly to a tough single
C. Overhead squat, 2-2-2, 22X1; 2:00 rest
+
7 sets for even times:
6 thrusters, 75
7 strict pull-ups
8 overhead walking lunge steps, 75
9 burpee box jumps, 20
:90 rest
+
1200m sled drag, same load as last week, alternate forward & backward as desired

A. complete

B. 155

C. 145, 155, 165(1)

+

2:52

2:57

2:42

2:50

3:00

3:22

2:56

+

complete with 90 on the sled

Another rough day.  I don't know what my problem is.

Was being very tentative with the barbell this morning.  Failed a couple of snatch balances (at light weights!), and also aborted a few well above parallel.  For some reason, I thought I would start the OHS sets at or above my heaviest snatch balance.  So, I got the 155 snatch balance, jumped to 165... and basically forgot how to jerk it from behind the neck.  Stripped the bar and built up again, but at this point I was getting tired and my wrists were killing me with the tempo.

I think I actually said "Fuck this" out loud like three times during the 7 sets.  I was not having it at all.  That was really hard. Now, several hours later, I appreciate the challenge, but at the time, I wanted to punch Stephen in the face.  Burpees were very, very slow on round 6, otherwise was pretty consistent throughout.  Pull-ups broken 4/3.  Overhead lunge steps were by far the easiest movement here.

Sled drag was just long.  At least the weather was beautiful!

Tuesday 28 January

A. Front squat, 5 x 1 @ 90-95% 1RM; begin a set every 2:00
B. Clean and jerk, 12 x 1 @ 50-90% 1RM; begin a set every 0:60
+
for time:
5 ground to overhead @ 135
10 g2o @ 125
15 g20 @ 105
20 g20 @ 75
+
for time:
500m row
20 front rack walking lunge steps @ 95
40 CTB pullups
20 front rack walking lunge steps @ 95
80 double unders

A. complete @ 235 – felt impossibly heavy today
B. 105, 125, 135, 145 x 2, 150 x 2, 155 x 2, 160 x 2, 165 – changing the weights and keeping to EMOM was extremely challenging as it got heavier
+
11:18 – this was much more difficult than anticipated.  Was able to push jerk the bar quickly from the power clean without resetting on almost every rep.  All singles at 135 and 125.  Opened the set at 105 with a triple then decided singles would be faster.  Broke the set at 75 up 5/4/3/4/2/1/1.  
+
13:48 – cut CTB to 20.  Row at 2:07.  Lunges broken 10/10 and 10/10.  Double unders a hot mess today - lots of sets of less than 10.

Rough day.  Had zero energy and everything felt more difficult than it should.  Had my last Airrosti appointment this morning, and shoulder is feeling fantastic when I'm not doing anything.  The first 8-10 CTB pullups felt okay, but then it started hurting and I decided not to push it and cut the number down.

Wednesday 15 January

10:00 double-under practice
+
A. snatch-grip deadlift, 12 x 1 @ 85% 1RM snatch; begin a set every 0:60
+
on a running clock:
@ 0:00: 500m row + 25 burpees over the erg
@ 6:00: 3 rounds of [20 front-rack walking lunge steps, 95 + 10 box jumps, 24"]
@ 12:00: 500m row + 25 burpees over the erg
+
4:00 AMRAP of push-ups

complete – got 5 sets of 30+
+
A. complete @ 105
+
3:48 (row 2:09)
2 rounds + 8 walking lunge steps
4:25 (row 2:19)
+
36 – it seems I have lost all upper body strength.

The row/burpee combo wasn't as bad as I was expecting - stepped over the erg instead of jumping and just never stopped.  I totally pussed out on the walking lunge/box jump portion - could have easily finished if I didn't make the slowest transitions on the planet.  Took a water break in the middle and dumped the bar early to get back to the erg by 12:00.  Mental weakness.  Oh, and my push-ups are pathetic.  Opened with a set of 7 (7!) and then did 3's every 0:20 or so.  Literally almost failed a few push-ups.  Wtf.  This is not cool.

Went to Airrosti this morning.  Starting tomorrow, I'm cleared to snatch and press overhead (light weights) - yay!  No kipping (pull-ups, toes to bar, HSPU or ring dips) for a little longer.  Need to work on activating lats on things like pullups and Oly lifts - did 25 strict CTB with the green band while focusing on activating my lats instead of pulling with my arms.  Also tried to focus on activating lats at the start position of the snatch-grip deadlift - it's weird to think about.  Continuing to foam-roll the shit out of everything.  It's feeling a little tired and sore, but a million times better than last week!

Thursday 19 September

AM:
35:00 AirDyne @z1

PM:
A. Squat clean, 10 x 1 starting @ 55% and adding so that last 3 are 95+%, go for a PR if it’s there; begin a set every 2:00
B. High-bar back squat, 4-3-2-1-1-1-1-1 @ 70-80-90-95%-then go for a PR; 3:00 rest
+
3 rounds for time:
5 power cleans, 185/135
10 alternating reverse lunges, 185/135
50 double-unders

A. 95, 105, 125, 135, 145, 155, 160, 165, 170Fx2 - not feeling aggressive with the hips today.
B. 170(4), 195(3), 220(2), 235(1), 250(PR), 260(PR), 266(PR+21)
+
Subbed 15 AD calories for DUs
11:18

Holy cow.  I was hoping to squat 255 today.  250 and 260 were not very difficult at all, and 266 wasn't perfect but wasn't nearly as ugly as my last 1RM of 245 in April.  Super, super happy with this!  Was concerned about power cleaning 135 (prefer squat cleans) but took my time, did all singles, and didn't miss any.  The lunges weren't bad, but I was tired after parts A and B.  Did the first round of lunges unbroken, then dropped at 6 on rounds 2 and 3 (didn't have to... stupid).  

I'm really not looking forward to calculating 85% of this for the next cycle... uh oh.

Saturday 13 July

sleep: 1030pm to 7am (no alarm; not great quality)

weight: 164.3

8am: eggs, rice, avocado
9am: opt-she
1030am: progenex with coconut water
1pm: chicken, rice, sweet potato
530pm: tilapia, rice, pico de gallo
730pm: cottage cheese and strawberries

calories: 2058
protein: 169
carbs: 263
fat: 35

-----

A. Hang squat snatch; 3, 3, 3, 2, 2, 2; rest 3 min
B. Back squat; build to a 10rm
C. Front rack reverse lunges; 20 continuous alt’ing lunges x4; rest 2 min

A. 75(3), 85(3), 90(3), 100(2), 110(1), 110(2)
B. 185
C. 64, 74, 84, 94

Felt really good this morning.  Snatches weren't as solid in the bottom as usual.  Should have gone heavier on the 10RM back squats, but it's hard when you really only get one shot at it.  I was dreading the lunges all week, but they weren't as bad as I thought they would be.

Wednesday 5 June

sleep: 1030pm to 6am (alarm)

630am: cardio/skill session
8am: eggs, rice, avocado
11am: cottage cheese and strawberries
1pm: tuna, avocado, bell pepper, acv
4pm: opt-she
530pm: progenex with coconut water
630pm: chicken, rice, sweet potato

calories: 2050
protein: 168 
carbs: 258
fat: 41

-----

AM:
5 rope climbs, not for time
+
0:30 row @ 50% (slower than 2:40)
0:30 row @ 85% (faster than 2:10)
x20

PM:
A. HS hold; amsap unbroken x5; rest 1 min
+
5 rounds for time:
5 wall walks (for quality)
30m front rack walking lunge 65#

A. 75, 66, 64, 64, 62 seconds
+
16:11

Finally figured out better rope climb technique (thanks to Mike McNaughton)!  The MAP session on the rower is much more challenging than on the airdyne... probably because I can see exactly how fast I am going, rather than rating it by feeling.  PM session was hard on my wrists.  Walking lunges wouldn't have been so bad, except I had a hard time holding on to the bar in the front rack position.  This was much worse than I was expecting!

Wednesday 15 May

sleep: 11pm to 730am (alarm)

8am: 3.5oz chicken, 400g sweet potato
12pm: tuna, 1/2c cottage cheese; 2c strawberries
4pm: opt-she
7pm: progenex with coconut water; 
830pm: 2 protein cookies; 4oz salmon, 1.5c rice, 2c broccoli

calories: 1834
protein: 167
carbs: 226
fat: 31

-----

A1. Front squat 5×5; rest 10 seconds
A2. Back squat; 5×10; rest 10 seconds
A3. Barbell walking lunges 5×24; rest 3 min
B. Side plank; amsap x3/side; rest 1 min bw sides
+
30 perfect heavy TGU NOT for time

A1. 135 for all
A2. 135 for all (last 2 sets broken 5/5)
A3. 105 for all (last 3 sets broken 12/12)
B. 0:50, 0:50, 0:35 (both sides the same)
+
Complete with the 45lb KB

The squats felt particularly heavy today - had to break up the last two rounds of backsquats at a weight that should be no problem for me.  The lunges weren't as bad as soon as I gave myself permission to drop at the halfway mark.  Not sure if that was a good plan or not, but it made the day much less stressful.  Rested about 30 minutes before the side planks and gave up as soon as it got challenging (not really amsap at all).  Took forever doing the TGU.  Probably should have used the 53lb kb if I was going to go so slowly.

Wednesday 8 May

sleep: 11pm to 6am (no alarm)

7am: 5.5oz chicken, 500g sweet potato, rice
830am: 2 cups strawberries
10am: the rest of breakfast
1pm: tuna, half avocado, rice
430pm: opt-she
7pm: progenex with coconut water
830pm: 4oz salmon, 2 cups broccoli, rice

calories: 2185
protein: 168
carbs: 298
fat: 36

-----

A1. Front squat 4×5; rest 10 seconds
A2. Back squat; 4×10; rest 10 seconds
A3. Barbell walking lunges 4×24; rest 3 min
B. DB side bends; 15-20×3/side; rest 30 seconds bw sides
+
5 rounds for time:
100m farmers walk 2 pood/hand
30 wall balls

A1. 135 for all
A2. 135 for all
A3. 105 for all (last 2 sets broken 12/12)
B. 20, 25, 30
+
19:08

This was terrible.  The squats felt heavy from the first round, and I had to break up the last 2 sets of lunges.  DB side bends are weird; pretty sure I was not doing them correctly.  Took about 1 hour before doing the 5RFT.  Wallballs actually felt good - no issues hitting the 9' target without jumping - but I was just so exhausted and my legs were fried so everything was sets of 5 until the last round, which had a few sets of 2 and 3.  This is going to be a rough cycle, but if it makes me stronger, I'm in.

Wednesday 1 May

sleep: 11pm to 8am (no alarm)

830am: bacon and eggs with half avocado

12pm: deli turkey with tomato and half avocado

430pm: opt-she

6pm: progenex with coconut water

730pm: eggs, rice, avocado

-----

A1. Front squat 3×5; rest 10 seconds
A2. Back squat; 3×10; rest 10 seconds
A3. Barbell walking lunges 3×24; rest 3 min
+
On the min for 20 min:
Odd- 30 seconds max double unders
Even- 30 seconds max goblet squats 1.5 pood

A1: 135
A2: 135
A3: 105
+
complete.

Ouch - this was a tough day.  Thought I'd be adding weight on A1/A2, but that got really heavy, really fast.  Took me more than 30 minutes to feel recovered enough to start the EMOM - and even then, it was a disaster.  Double unders were atrocious (really need to practice doing them when tired, because obviously I can't) and 30 seconds of goblet squats after A1/A2/A3 was just mean (12-14 per round).  Walking down the stairs tomorrow will be interesting...

Saturday 13 October

sleep: 9pm to 730am

food: whole30 compliant, except for the rest of the bacon this morning

workout:
10:00 @ steady pace of:
200m run
15 air squats
15 sit-up
+
A. Clean & jerk, 20:00 technique work: worked up to 113, focused on catching the bar better and getting deeper in a split jerk.
B1. Thruster, 4 x 8 continuous, add weight each set; :60 rest: 85, 90, 95, 100
B2. Weighted pull-ups, pronated grip, 4 x 2-3, 21X0; 3:00 rest: all sets of 3, unweighted with minimal kip
C1. Barbell walking lunge steps, 4 x 12 tough; :10 rest: 100, 125, 145, 155
C2. Dips, strict unweighted, 4 x :90; :60 rest: 11, 9, 8, 8 (bar dips)

grocery:
$17.76 at Whole Foods (borsari salt, dry mustard, poppy seeds, lemon)
$19.99 at Trader Joe's (chicken, celery, pumpkin pie spice)
$56.62 at Costco (deodorant, smart water, laundry detergent, grapes, broccoli, spinach)