Saturday 7 June

AM weight @ home: 171.5 (...I've eaten an enormous amount of sugar this week...)

PM weight @ gym (including belt): 176

AM
60:00 @ easy pace:
200m run
100 single-unders
5m handstand walk
5 strict toes-to-bar
20 row cals
:60 front leaning rest on ground

PM
A. Squat snatch gauntlet, 1 rep every :60 starting @ 85 and adding 5 every :60
B. Snatch-grip deadlift, 3 x 4-5, 2021; 2:00 rest
C1. Weighted ring dip (depth in video is good), 4 x 1-2, 20X1; :30 rest
C2. Ring dip, 4 x AMRAP (-2); :30 rest
C3. Bar dip, 4 x AMRAP (-2); :30 rest
C4. Rope climb, 4 x 2; 3:00 rest
+
3 sets:
:20 row @ max effort
3:20 rest

AM

complete; HS walks were on today for the first time in a long time

PM
A. 130 (PR +5)
B. 145(5), 155(5), 165(4)
C1. +15(1) x 4 (176+15 = 191)
C2. 3, 3, 3, 2
C3. 4, 4, 3, 3
C4. complete
+
104m; ended at 44s/m; down to 1:32/500m
105m; ended at 44s/m; down to 1:32/500m
105m; ended at 46s/m; down to 1:31/500m

FINALLY SNATCHED 130.  Holy shit, that was a long time coming.  All snatches (including 130) felt awesome today - was being patient and hitting high up on hips.  Tried 135 twice, but focus was gone and just pulled.

It appears copious amounts of ice cream are good for snatching and bad for ring dips.  Ring dips felt really hard today, and never got 2 reps at +15, which has been a safe bet in previous weeks.  Hitting the proper depth really makes a difference, haha.  Forced myself to only take 0:15 between the rope climbs, which is a huge improvement.  The second climb on the last set was the only one that slowed/didn't feel great at the top, but then it was done.

Haven't done row sprints in AGES.  Felt like I was just pulling the shit out of it, and it was over before it started to hurt.  Felt totally recovered between.  Not sure if those are good scores or not... but also not sure if I could have gone any faster.  Took a few pulls to get into the 1:30's then just held on.  Used a new black rower, damper at 6.  

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.

Thursday 7 November

AM:
40:00 AD @ z1

PM:
A. Jerk Balance, 4×3, rest as needed
B. Split Jerk, 7×2 @ 80-90% 1RM, rest as needed
+
3 sets of:
EMOM
1st minute: AMRAP CTB pullups
2nd minute: 5 bar dips
3rd minute: 5 bar dips
4th minute: 5 bar dips
5th minute: 500m row @ 90%
rest 3:00

A. 85, 105, 105
B. 145, 155×3, 165×3 - never like returning the bar, but these felt okay today.
+
7 CTB pullups each round, and they were all high and strong. All bar dips complete and unbroken (surprising! this was awesome). Rows were a mental struggle - just didn't feel like pushing it any harder.  Times:
2:01
2:03
1:59

+ a few sets of butterfly pullup practice (4-5 reps each time).  getting better!

Wednesday 23 October

A.
Three sets, not for time, of:
Muscle-Ups x 3-6 reps
Double-Unders x 40-50 reps
Toes to Bar x 10 reps

B.
Five sets of:
In 30 seconds or less, perform:
Clean & Jerk x 3 reps
(all five working sets should be within 5-10% of the load selected – work as heavy as possible within the time frame)
Rest 2 minutes and 30 seconds between sets.

C.
Back Squat
* Set 1 – 5 reps @ 75%
* Set 2 – 3 reps @ 85%
* Set 3 – 1 rep @ 90%
* Sets 4-7 – 4 reps @ 85-90%
Rest 2-3 minutes between sets.

D.
For time:
100 Stationary Dips
(ladies – 70 stationary dips)

A. complete; worked on MU progressions and jumping MUs.  not feeling close today.
B. complete @ 135; did PC+SJ.  Hate power cleans, but didn't think I'd have enough time to squat clean three times under the time cap.
C. 200(5), 226(3), 240(1), 230(4)x4 - these felt HEAVY today.  the third rep of the 4 was always a little iffy.
D. 11:51 - ouch.  did 3 every 0:20 until 36, then 2 every 0:20 to finish with longer water breaks at 40, 50 and 60.

Tuesday 15 October

2 sets not for time:
50 double-unders
10 toes-to-bar
10/6 muscle-ups
+
A. 1 halting snatch-grip deadlift + 1 hang squat snatch + squat snatch, 6 x 1; 2:00-3:00 rest
B1. Snatch-grip Romanian deadlift, 3 x 4-5, 4021; :90 rest
B2. Strict handstand push-ups, 3 x AMRAP; :90 rest
+
For 12:00:
Evens: 6-8 weighted stationary dips, 2011
Odds: 6-8 weighted supinated-grip pull-ups, 6-8, 21X0

Complete-ish; cut down the number of double unders; worked on MU progressions and jumping MUs.  Suffered an unfortunate rip that cut the MU practice short; feeling really good about these lately!  SOON.
+
A. 85, 95, 105, 110(F.1), 110, 115(1.F) - not aggressive today
B1. 134, 145(4), 145(4) – poor thumbs.
B2. 2, 3, 2 – surprising! I think I can officially do more strict HSPU than kipping.
+
unweighted bar dips: 6, 6, 4, 4, 4, 4
unweighted strict pullups: 3 for all rounds

REALLY happy with how much easier bodyweight/gymnastics movements are becoming.  Thumbs up.

Wednesday 18 September

A. Jerk balance, 3 x 3; 2:00 rest
B. Split jerk, 3-2-2-1-1-1-1-1 @ 60-70-80-90+% for all singles; 2:00 rest
+
For 30:00:
1st: 10/6 strict handstand push-ups
2nd: 15/10 bar dips
3rd: 10 pull-ups

- shoot for no misses and crisp reps over PRs on the split jerk- like last week, adjust gymnastics reps to the highest number you’re confident you can hit across all sets

A. 65, 75, 85
B. 110(3), 130(2), 150(2), 165(1)x5 (failed the last one) – none of these qualifies as a crisp rep.  don't know what happened to my split jerk :(
+
modified to:
1 kipping HSPU
5 bar dips
5 pullups
…
this was terrible. failed a lot of HSPU and dips.  got 5 rounds of HSPU then failed the last 5 rounds.  lost the dips somewhere in the middle, finished with 3-4 each round (with one round of 1 somewhere in there... oops).  all pullups unbroken, and seem to have regained some semblance of a kip.  shoulders are smoked.  frustrating day.

Wednesday 4 September

A. Jerk balance, 3 x 3; rest as needed
B. Split jerk, build to a max for the day in no more than 15:00
+
For 16:00:
Evens: 2-3 weighted pull-ups
Odds: 10/7 ring or bar dips, 10X1
+
For time:
70/60 wall walks, start the clock and row for 2:00, each cal rowed = 1 wall walk (so… if you hit 70/60 cals in 2:00, your time is 2:00… if you hit 55 cals in 2:00, then your clock continues running until you complete 15/5 wall walks for a total of 70/60 cals + wall walks)

A. 65, 75, 85
B. 180, 190Fx2
+
complete-ish. struggled with the last 4 rounds. pullups: +5(2), +5(2), +5(2), +5(1), bw(3), bw(2), bw(2), bw(1)
bar dips: 7, 7, 5, 4, 4, 3, 3, 2
+
7:55 (39 calories + 21 wall walks) - held the row at 1:48-1:51 except for a few seconds around 1:15 in, when I edged up to 1:58 but quickly brought it back down. nice to throw up a competitive score on one of these metcon pieces, since they usually end disastrously.

Sunday 4 August

row 500 m
rest 1 min
10-1:
Hang Power Clean – 85#
Bar Dips
rest 1 min
row 500 m

total time = 19:16
Row 1: 1:58.7
Row 2: 1:55.6
Bar dips felt great through the round of 6, then suddenly they did not.  Mostly singles from 5-1.  HPC all easy and unbroken.  Row felt super taxing today (both the first and second 500s).