Sunday

AM
30:00-60:00 easy walk or hike

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. Muscle-ups on fat rings, 15 x 1; begin a rep every :45
+
For time:
150 double-unders
90 row calories
30 strict handstand push-ups
+
3 sets not for time:
:10 L-sit on parallettes
4 barbell upright rows, 3110

AM

subbed:

30:00 AirDyne @ Z1

+

17:00 mobility

PM
A1/A2. complete
B. complete
+

13:59
+
complete, 73, 78, 78 


Today was pretty good! Chels came to keep me company during the PM, which was a real treat. Skipped the hike this morning because it was 29 degrees out and I'm just not prepared for that yet.

Muscle-ups continue to feel pretty good.  Catches weren't super high, but not that low either.

I actually kind of enjoyed the for time piece.  Double-unders were better than they have been, but still not great (mostly sets of 20-40).  Finished these at 3:14, which is still unacceptably slow.  Rowed at 750-850 for the first 75 calories, then bumped up to 900+ for the final 15 calories, to finish in 6:52. Strict handstand push-ups broken 5/5/5/5/4/3/3, took just under 3:30.  Shoulders are tired.

L-sits were easy, upright rows were not.  I've definitely been neglecting my shoulder mobility and pre/rehab exercises while trying to get my knee back to 100%, and it's starting to catch up with me... nothing hurts, I just can tell I need to add some stuff back in.  I've gotten too lazy thinking that the Crossover Symmetry can replace all the stuff from Drew Cook.

Sunday

AM
30:00-60:00 easy walk or hike

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. Muscle-ups on fat rings, 12 x 1; begin a rep every :40
C. Upright row, 2 x 6-8, 3110; 2:00 rest
+
For time:
30 row calories
90' handstand walk
30 row calories
150 double-unders
30 row calories
90' handstand walk
30 row calories

AM

55:00 complete @ Ault Park with Chels

PM

A1/A2. complete 

B. complete 

C. 63, 73(6)

+

16:56

Merrrrr another kind of rough day.  Feeling a little beat up, especially shoulders.

No misses on the muscle-ups, but a handful were very, very low catches.

Front of shoulders/upper arms felt a little "pinchy" on the upright rows - not painful, just very tight in a strange spot.  

Double-unders continue to be absolute garbage.  I don't know what my deal is.  No set bigger than 20.  I think it took somewhere around 5:00 to accumulate 150 reps, which is unacceptable.  Ughhhh.  Both handstand walks broken 45/45, no prob.  Rowed at 800ish cal/h for the first 3 rows, then >1100 cal/h on the final row.  

Wednesday

AM
3 sets:
3:00 AirDyne easy
3:00 t-spine/anterior shoulder mobility - switch it up set-to-set
3:00 AirDyne easy
3:00 light scap activation

PM
A1. Shoulder press, 4 x 1-2, 21X1; :60 rest
A2. BB upright row, 4 x 3-4, 3010; 2:00 rest
+
5:00 @ 95%:
3 ground-to-overhead, 85
3 toes-to-bar
6 ground-to-overhead, 85
6 toes-to-bar
and so on...
+
10:00 rest
+
1 set:
500m row @ 97%

AM
complete

PM
A1. 100(2), 105(2), 110(2), 115(1 - PR+7)
A2. 63(4), 73(4), 78(3), 78(3)
+
72 (12/15 GTO) 
+
1:44.0

Awesome day!  Loved doing the shoulder stuff in the morning, I felt like I had better posture throughout the whole day at work.

Shoulder press felt EXCELLENT.  Previous best was 108 from 18 months ago, and I'd failed 110 a few times since then, so getting 110 for an easy 2 was somewhat unexpected but very welcome.  115 was slow but not too sticky.  Hooray!

Barbell upright rows felt good, I felt like I was in a better position than the single arm upright rows with the dumbbells.

GTO/TTB piece was super fun, I really enjoyed this.  Would LOVE for this to be the repeated Open workout this year... Both movements felt great; did the first 3 GTO unbroken, then all quick singles with no resting.  TTB: 3, 6, 5/4, 6/6, these felt super fast and easy today, too (taped bar, with the gymnastics mat below so I didn't have to jump).  Finished the round of 12 at exactly 4:00, and knew I could beat Conner's score of 9/15 if I wanted it, so I just kept picking up the bar without hesitating.  I know the weight is a little less, but my 13.4 score was 69 in 7:00, so that's neat.

Row is 0:00.2 off my best of 1:43.8 (from 2013).  I'm trying hard not to be disappointed with that; this is the closest I've ever come to the vicinity of that time, and I was very happy with effort here today.  Not to mention, doing this 10:00 after the other piece.  I really thought I would have a little PR, I was holding 1:43 pretty comfortably through the first 300m, then it just ever so slightly drifted up to 1:44-1:45.  Breathing felt really good, and I felt like I was able to deal with the lactate much better than usual, I just could not pull any harder.  Never went above 1:45, never hit the wall, never mentally gave up, never slowed down, so this is all progress.  It just sucks that being 0:00.2 off a PR hurts just as bad as a 0:00.2 PR...