Monday

AM
1200m light sled drag, alternate forward & backward as desired
+
10:00 mobility work of choice

PM
A. Barefoot back squat w/chains, 5-5-5 building to a tough set (still no risk of failing, though), 21X1; 3:00 rest
B. Front rack box step-up, 3 x 4-5/leg to 10", control descent as much as possible; :90 between legs
C. CTB pull-ups, 6-8 x 5 unbroken; begin a set every :60
+
5 sets:
500m row @ 2:01.0-2:01.9/500m
2:30 walk rest

AM

complete with 45 on the sled

PM

A. 115, 135, 155

B. 133, 143, 153(4)

C. 8 sets complete 

+

(4 hours rest)

+

2:01.6

2:01.5

2:01.5

2:01.3

2:01.1


Today was pretty solid!

Back squats got to be tough.  I don't like this.  Again, I'm really hoping that the weight of the chains is respectable.

Step-ups felt great; I like these.

CTBs all butterflied and in rhythm, no hand tears.  I'm still finding it easier to maintain rhythm with a higher / more vertical pull, which seems opposite.

Took a break to take Austin to the ER (poor guy), and pop back into work for a couple of hours.

I wasn't sure how I'd feel coming back for the row repeats, and with different meal timing than I've gotten accustomed to, but I actually felt AWESOME.  I went out way too hot on the first 3 (1:55-1:57) before I was able to settle in to something closer to 2:01.  If we're going to keep the row repeats in the program, I actually wouldn't mind always separating them from the rest of the training session and doing them in the PM... it was quite nice to see my friends, too, without stressing over needing space.

Monday

AM
1200m light sled drag, alternate forward & backward as desired
+
10:00 mobility work of choice

PM
A. Barefoot box squat w/chains (box height to allow just below parallel bottom position), 2-2-2-2 build to tough (no risk of failing, though), 31X1; 3:00 rest
B. Front rack box step-up, 3 x 4-7/leg to 10", control descent as much as possible; :90 between legs
C. CTB pull-ups, 8 x 5 unbroken; begin a set every :60
+
5 sets:
500m row @ 2:02.0-2:02.9/500m
2:30 walk rest

AM

complete with 45 on the sled

PM

A. 165, 165, 175, 185 + chains to biggest jerk block 

B. 123, 133(6), 133(7) to biggest jerk block

C. 6 sets complete, called it after the 3rd rip

+

2:02.7

2:02.7

2:02.7

2:02.5

2:02.3

Solid day!

Box squats felt great; made a big jump to start at 165 and was shocked at how heavy it felt, but the second set at 165 was much better, and built from there.  185 was tough for sure.  I'm hoping the chains are respectably heavy, because it's a little demoralizing to feel like 185 is tough.

Step-ups went well.  Again, found a 7RM on these - no way I would have gotten an 8th rep at 133.

CTBs all butterflied and easier than last week.  Ripped once on the very first set, then again on 3 or 4, and then a big one on 6 and I just called it.  I knew from the muscle-ups yesterday that my hands were in rough shape, so I shaved them down quite a bit this morning, but apparently not enough.  Dammit.  In any case, happy with the way these felt today.  Keep 'em coming.

Felt much stronger on the rows this week than last week, so perhaps it was just the sickness making me feel out of shape last week.  And no grip fatigue this week!  Although I did bleed all over the handles (of course I cleaned it up).

Monday

AM
1200m light sled drag, alternate forward & backward as desired
+
10:00 mobility work of choice

PM
A. Barefoot box squat w/chains (box height to allow just below parallel bottom position), 3-3-3-3 build to tough (no risk of failing, though), 31X1; 3:00 rest
B. Front rack box step-up, 3 x 7-10/leg to 10", control descent as much as possible; :90 between legs
C. CTB pull-ups, 8-10 x 4 unbroken; begin a set every :45
+
5 sets:
500m row @ 2:03.0-2:03.9/500m
2:30 walk rest

AM

complete

45 on the sled

PM

A. 135, 145, 155, 165 to the biggest jerk block

B. 83, 93, 103 to the biggest jerk block

C. 10 sets, all butterflied and in rhythm 

+

2:03.5

2:03.5

2:03.4

2:03.5

2:03.4


Box squats felt great; only the last rep at 165 was pretty tough (wouldn't have gone any higher than this today if I had another set).  

Box step-ups also felt great; the last couple of reps at 103 were definitely tough on each leg, and this is pretty much a 10RM without pushing off the back leg.

CTBs felt only okay - they were all butterflied and in rhythm, but not effortless and required some focus to stay in rhythm.  Brushed very high (low? closer to stomach than collar bone) on a couple of sets, and these were surprisingly the easiest ones to keep in rhythm, even though I was pulling higher.

Rows felt tough.  I felt very out of shape, especially considering that I was doing 8-10 sets at 1:59 a few months ago.  I don't know if it's just this time of the training year, or the lingering cold, or what, but it didn't feel good today.  Also, my forearms blew up, which is annoying.

Monday

AM
1200m light sled drag, alternate forward & backward as desired
+
10:00 mobility work of choice

PM
A. Barefoot box squat w/chains (box height to allow just below parallel bottom position), 5-5-5 all moderate, 31X1; 3:00 rest
B. Front rack box step-up, 2 x 10-12/leg to 10", control descent as much as possible; :90 between legs
C. CTB pull-ups, 6-8 x 5 unbroken; begin a set every :60
+
5 sets:
500m row @ 85% effort - should be sustainable pace across all sets
2:30 walk rest

AM

complete with 45 on the sled

PM

A. 95, 125, 135 (+ chains) to biggest jerk block

B. 53, 63 to biggest jerk block (11")

C. 6 sets complete

+

2:04.9

2:04.8

2:04.7

2:04.7

2:04.7

Everything felt a million times better than yesterday, thank god. 

Knee is officially feeling 100% (Wednesday will be 8 weeks). No issues with a full ROM air squat with less than 10:00 mobility! And everything in the PM was completely pain-free even with a very quick warm up. So happy I got it fixed, and that it was an easy fix at that. 

Box squats felt great. 135 was the upper end of moderate, but it felt so good to squat again that I just rolled with it. 

Kept the step-ups on the lighter side, since I don't think I've ever done these. Really focused on not using the back leg to push off at all.

Butterflied the CTBs, but sets 4 and 6 were way out of rhythm. 

Rows felt great! 

I've now told 2 people in my new lab about my preferred work/training schedule, so hopefully I will stop feeling like I'm sneaking around soon. It's better to ask for forgiveness than permission anyway. 

Tuesday 11 February

A. Front squat, 8 x 3 @ 80-85% 1RM; begin a set every 0:60
B. 1 power clean + 1 squat clean; 6 x 1; rest 2-3:00
+
EMOM for 6 minutes:
5 power cleans @ 185/125
10 CTB pullups
+
For time:
60 front rack step ups, 115/75 to 24/20″

A. complete @ 205 – tough
B. 145, 155 x 3, 160, 165 – these felt solid today
+
cut CTB to 5 per round
round 1: PC unbroken, CTB unbroken
round 2: PC 3/1/1, CTB 3/1/1
round 3: PC 1/1/1/1/1, only 2 CTB
round 4: DNS
round 5: PC 2/1/1/1, CTB 2/1/1/1
round 6: PC 1/1/1/1/1, only 1 CTB
+
9:56; did 10 sets of 6; started a set every 0:60.

Good day today.  Had a stressful day at work, but it didn't carry over into today's training.  Power cleans felt the best they've ever felt.  Probably could have picked up the pace just a touch in the step ups - was limited more by my hands feeling like they were breaking while holding the front rack rather than leg strength.