Thursday

AM
5 sets very easy:
2:00 bike
:60 front leaning rest on ground
2:00 bike
:30/side plank
+
15:00 mobility work of choice

PM
10:00 muscle-up tech practice on fat rings
+
A1. Bear crawl, 5 x 10' forward + 10' reverse, slow & controlled keeping hips level; :30 rest
A2. Deadbug w/hands pressed into wall, 5 x 10 alternating breathing out hard each rep; :30 rest
B. Split jerk, take your time and build to a heavy single for the day
+
5 sets even - focus on snatch quality:
2 power snatches (drop from the top & reset between reps)
10 bar-facing burpees
30 double-unders
2:00 walk rest
+
3 sets:
:30 row @ 97%
4:30 walk rest

AM

3 sets complete

PM

complete, just a handful of singles 

+

A1/A2. complete 

B. 210 (PR+5)

+

1:23 @115

1:20 @115

1:21 @115

1:27 @120

1:16 @120

+

157m

157m

155m

Continuing the trend of the best training week I've had in a long time...

Muscle-ups felt just okay.  Re-ripped a spot on the very first rep, so just did a few singles and decided to spend more time on the split jerks.

Split jerks felt so easy.  This is awesome.  Made bigger jumps than I usually do (125-155-175-190-200-210). Unracked 215 and chickened out, but with how easy 210 felt, I could probably get 215 soon.  Thumbs up.

5 sets went well.  Most of the power snatches felt really crisp; mentally "squat snatched" them, but didn't ride any of them below parallel.  Tricking myself is totally working.  Bar-facing burpees were nice and steady.  Double-unders all unbroken (or tripped at 29...grrrr) except for the 4th set, which had 3 trips and thus explains the time difference.

Row sprints were row sprints.  

Happy birthday to me!  The split jerk PR was definitely fueled by two cupcakes at work. Then, celebrated with dinner (and a margarita!) at Mazunte with Austin, Mark, Conner, Brandie, Emily and Chelsea.  I love these people.

Saturday

AM
For time:
12 unbroken thrusters, 95
3 rope climbs
9 unbroken thrusters, 95
2 rope climbs
6 unbroken thrusters, 95
1 rope climbs

PM
9-6-3 for time:
Strict handstand push-ups
Hang power cleans, 110
Bar-facing burpees

AM

5:00

PM

16:50 

Home @ CSC!

Thruster/rope climb workout was good.  I think I paced this pretty well... was forcing myself to jump up for each rope climb before I felt ready.  Some of the thrusters got a little slow (pausing at the top), but these weren't bad at all.  Didn't get in trouble on the rope until the very last climb... forearms were SHOT.

Annoyed that things I'm very good at (hang cleans and burpees) are always paired with something I'm very terrible at (strict handstand push-ups).  Stupid CrossFit.  This was approximately 0:50 of work and 16:00 of staring at the wall.  The first round wasn't bad, was back at the wall for the round of 6 at 5:45, but then the 6 strict handstand push-ups took 8 or 9 minutes to complete - an enormous amount of fails.  Hang power cleans were super easy; burpees were easy, too, but I didn't really push the pace on the 9 and 6 because I knew I'd be resting at the wall anyway. To be fair, I did better on this than I thought I would - not sure if I could have even done 18 strict handstand push-ups at this time last year.

NEXT.

Wednesday

AM
3 sets:
5:00 AirDyne easy
5:00 scap activation & t-spine/anterior shoulder mobility - switch it up set-to-set

PM
A. 1 power clean + 1 thruster, build quickly to a tough set
+
For time @ 90-95%:
30 thrusters, 65
30 bar-facing burpees
+
2:00 rest
+
AMRAP in :60:
Row calories @ 97%

AM
complete

PM
A. 160 (thruster PR +5)
+
3:07
+
20

Awesome day!  Everything felt excellent.

Power cleans were very easy.  The thrusters were weird starting from the top (as opposed to a squat clean thruster) and I kept wanting to adjust my feet before starting.  Felt like I maybe could have gotten 165, but 160 was definitely tough so I called it there.  Didn't realize until I got home that it was a PR.

Really enjoyed the thruster/burpee workout (WHAT?! this is starting to get weird).  Thrusters easily unbroken in 0:55, steady on the burpees.  Wore one bees knee on the left knee only, which was a little weird and imbalanced when starting out but it ended up being fine, and I had very minimal pain when doing the thrusters.  It didn't take any time at all to pull it down, so that's a viable option for the future.  Hopefully 15.5 won't be something where I would have to pull it up and down multiple times...

Errrrr... went out WAY hot on the row.  I still don't really know how to pace properly when watching calories.  Held 1400-1500 cal/h for the first 0:35 and then completely hit a brick wall, my legs just stopped working.  Finished it out around 1100 cal/h.  That hurt.

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
A. Power clean, 10 x 1 @ 145; begin a rep every :30
+
For time increasing effort w/each movement:
7 muscle-ups
14 power cleans, 115
21 bar-facing burpees
28 row calories
+
:90 rest
+
AMRAP in :90:
Double-unders

AM

complete

PM

A. complete
+
8:55
+
63 (ugh)

Power cleans were super easy today, done in nanos.  Tried to focus on the second pull with the same aggressiveness I would give on a squat clean, which seemed to help.  Caught a few of these right in the neck.

Loved the for time piece, I had been looking forward to this all week.  Did one MU every 0:40 until the 7th, pushed the last one with minimal rest (0:10 or so) to finish the 7 in under 4:00.  Strung a couple of power cleans together in the beginning, but then just did singles. Burpees were steady, and I've really grown to like the rhythm of bar facing burpees.  Rowed at >1200 cal/h.  The last 6 calories hurt.

Double unders were a HOT MESS today.  Never had a set bigger than 20, most of the sets were less than 10 and tripped on the first or second jump probably 15 times.  I don't know what was wrong today, grip was a little tired from the row but not horrible, and breathing was high but not out of control.  This kind of random inconsistency does not bode well for the remainder of the Open...

Monday

AM
shoulder prep
+
30:00 AirDyne @ Z1, off every 5:00 for 8 box step-up/step-downs @ 20

PM
A. Clean-grip deadlift, build to a moderate, fast single - just to fire up the CNS
+
For time:
5 muscle-ups
15 bar-facing burpees
25 deadlifts, 175
+
10:00 mobility work of choice

AM

complete

PM

A. 255
+
5:52
+
complete


Fun day!!  Including my extra 20:00 Z1 trek in the snow :)

CGDL felt easy, done in nanos.

Was very excited to finally do muscle-ups in a workout!  When I saw the programming last night, I thought it would be reasonable to try one MU every minute, considering I've never tried to push the pace on these before, and usually wait to recover pretty much fully between each attempt.  But then this morning, I was feeling ambitious and changed my mind, and went with one every 0:45.  It felt like plenty of rest between sets, these felt awesome today.  MUs done just after 3:00, burpees felt fast and steady, done at 4:11.  All deadlifts broken in sets of 5, the weight actually felt light but I was breathing pretty hard at this point and could tell I was taking a little too long between sets.  I could have pushed these faster.  Super happy with this overall though!

Progress!  It's the coolest.

Saturday

AM
10:00 @ 70% of [250m row + :20/side star plank]
5:00 rest
10:00 @ 70% of [15 AirDyne calories + 8m handstand walk]
+
20:00 shoulder mobility + scap pre/re-hab + muscle-up play time

PM
A. 1 push press + 2 push jerk + 3 split jerk, build to a heavy set
B. 2 snatch pulls + 1 power snatch , 5 x 1 building; :05 between reps; :90 rest
+
AMRAP in 5:00 - get back to the bar!:
30 ground-to-overhead, 95
30 bar-facing burpees
+
1000m row very easy immediately following completion of AMRAP

AM
complete
+
10/10 muscle-ups (video)

PM
A. 160
B. 85, 105, 115, 120F, 120F
+
29 burpees (2:36 Grace)
+
complete

Muscle-ups are getting easier and easier, and I'm getting much more confident that I can hit them on command.  I'd like to catch them a little higher, I just don't know how, and don't really want to mess with it now that I finally figured out how to do them consistently... I'm going to the gymnastics clinic on Thursday, and may try to get some coaching on that front.  I tried for a double on every attempt today; some were close, some were not.  I'm having a hard time replicating the aggressiveness of the first one when the rings are swinging a bit.  Soon, though.  (PS - If we take the most recent 30 MUs for time, I've hit 32 this week!)

Overhead complex felt super heavy today.  Went for it just the once, and was relieved to get through it in one shot.

Snatch pulls felt excellent, but I think I forgot how to power snatch.  All the pulls were easy and really high, but the snatch at 115 was caught really wide and with bent arms.  Maybe I jumped too aggressively.  I was just so excited to finally snatch again that I may have been a little ambitious... (but also, I hate catching anything in the power position, so perhaps this isn't terribly surprising).

Really wish I had gotten back to the bar (I was so sure that I could!), but I gave this my best effort today, and I have to be satisfied with that.  Did exactly what I wanted to on the G2O (10 TnG then all quick singles, staying close to the bar and no resting).  Finished these 0:20 faster than last week.  I would have to hit another large set TnG to reduce my time any more than that, but I didn't want to run into the problem I had last week of resting between larger sets.  Tried to just keep moving at a steady pace on the burpees, but my legs felt like lead.  I felt like I was moving at max effort, but I could tell that it wasn't very fast.  If it means anything, those extra 2 burpees made this hurt 1000X worse than last week...

Saturday

AM
10:00 @ 70% of [250m row + :15/side star plank]
5:00 rest
10:00 @ 70% of [15 AirDyne calories + max freestanding handstand hold]
+
20:00 shoulder mobility + scap pre/re-hab + muscle-up play time

PM
A. 2 push press + 2 push jerk + 2 split jerk, build to a heavy set
B. Snatch pull clusters, 4 x 1.1.1 @ 135, :10 between singles, :90 rest
+
AMRAP in 5:00:
30 ground-to-overhead, 95
30 bar-facing burpees
+
1000m row very easy immediately following completion of AMRAP

AM
complete
5 muscle-ups of 8 attempts :D

PM
A. 155

B. Complete 

+

27 burpees 

+

Complete 

HOORAY FOR MUSCLE-UPS!  Missed the first two, then made #s 3, 5, 6, 7, 8 with a very near miss on #4. All on one aggressive first swing, on the skinny rings.  This brings my lifetime total up to 14.  

Barbell complex felt really good. Did the full complex at 135 and it was surprisingly easy, so did it again at 145 and it was still really solid, so figured I'd try 155 for the heck of it. Push presses were cooperating today, so that was nice. 

Snatch pulls felt excellent. All of them were patient into the hips and got to chin level. Getting antsy to snatch again... 

A little disappointed with the AMRAP. I should have started doing quick singles earlier; I spent way too much time staring at the bar. Did 7/5/5, some 3s, then singles. Finished Grace at 2:54, which is kind of pathetic, it should have been under 2:30 for sure.  Kept a steady pace on the burpees. There's no reason I shouldn't have made it back to the bar. Dammit. 

Saturday

AM
10:00 @ 70% of [250m row + :15/side star plank]
5:00 rest
10:00 @ 70% of [15 AirDyne calories + max freestanding handstand hold]
+
20:00 shoulder mobility + scap pre/re-hab + muscle-up play time

PM
A. Split jerk from blocks, build quickly to a heavy single
B. Snatch pull clusters, 5 x 1.1 @ 135, :10 between singles, :90 rest
+
AMRAP in 9:00 - treat it like the Open w/a tie-break @ the conclusion of each round of burpees, change your own plates:
10 clean & jerk, 55
10 bar-facing burpees
10 clean & jerks, 75
10 bar-facing burpees
10 clean & jerks, 95
10 bar-facing burpees
10 clean & jerks, 115
10 bar-facing burpees
10 clean & jerks, 135
10 bar-facing burpees
max clean & jerks, 155

AM

complete

PM

A. 185

B. Complete 

+

Through round of 115, + 3 burpees 

Woke up hungry and without a fever, so took that as a sign that it would be okay to get off the couch today.  Still feeling really fatigued and lightheaded, but otherwise on the mend. Happy to move around a bit. 

0 muscle ups of 4 attempts.  Lacking the oomph this morning - understandable, I think.

185 was heavy enough for today. Actually kind of surprised it felt as good as it did, considering I've survived on nothing but tea and NyQuil for 48 hours. 

Snatch pulls felt very good. Nice to actually get the bar high for a change. 

Wanted to run through the AMRAP even though I'm not 100%, and did better than I thought I would. Breathing actually wasn't as bad as I was expecting (I was expecting it to feel like when I had bronchitis, but it wasn't nearly that bad). Was able to keep a steady pace on the burpees. Got extremely lightheaded on the CJ though, which forced me to take longer between reps than I wanted. 55: unbroken, 75: 6/4, then singles at 95 and 115. Finished the 115s at 8:49, didn't pay attention to other splits. This was actually really fun, would love another crack at it when I'm feeling better. Confident I could get pretty deep into the 135s if I string a few 95s together and move faster through 115. 

That was enough for today. Back to the couch. 

Friday

AM
10:00 @ 70% of [250m row + 12 reverse crunches]
5:00 rest
10:00 @ 70% of [10 AirDyne calories + max freestanding handstand hold]
+
20:00 shoulder mobility + scap pre/re-hab + muscle-up play time

PM
A. Split jerk from blocks, accumulate 8 solid singles @ 175
B1. Snatch pulls, 4 x 1 @ 165, :60 rest
B2. Ring dips, 4 x 9 as fast as possible; 2:00 rest
+
AMRAP in 5:00:
25 power cleans, 115
25 bar-facing burpees
+
800m walk cool-down immediately at conclusion of AMRAP

AM
complete

PM
A. complete
B1. complete
B2. 8/1, 6/1s, 4/1s, 3/1s
+
1 round + 1 PC
+
complete


Swapped today's swim with tomorrow's training - their gym is packed on Saturdays, and I wouldn't have time or space to be able to finish this in the 1 hour of Open Gym time tomorrow...

Split jerks felt light and crisp today!  It was a nice confidence booster to hit 8 easy singles at a weight most of their competitive chicks can't touch.

Snatch pulls felt good, but ring dips went downhill fast.  The first 3 rounds were still quick even with the singles, but the last round slowed down a lot when I started failing...

AMRAP was surprising, the power cleans felt really tough and back started to get a little tight.  Wanted to do all sets of 5, but ended up doing 5/4/3/3/3/3/2/2.  Finished the PCs at 3:08 and wasn't sure I'd finish the burpees, but the burpees felt surprisingly easy and I was able to keep a nice and steady pace the whole way through and got the one PC at the buzzer.  I think my expectations were kind of high going into the power cleans, but the weight was a little heavier than I've been doing with these pieces, so I guess it's okay.  Still lots of room for improvement with these.

Really good training day :)

Saturday

AM
10:00 @ 70% of [250m row + 12 reverse crunches]
5:00 rest
10:00 @ 70% of [10 AirDyne calories + max freestanding handstand hold]
+
20:00 shoulder mobility + scap pre/re-hab + muscle-up play time

PM
A. Split jerk from blocks, accumulate 8 solid singles @ 175
B1. Snatch pulls, 4 x 1 @ 165, :60 rest
B2. Ring dips, 4 x 9 as fast as possible; 2:00 rest
+
AMRAP in 5:00:
25 power cleans, 115
25 bar-facing burpees
+
800m walk cool-down immediately at conclusion of AMRAP

DNS 

Subbed:

20:00 assault bike @ Z1

+

20:00 shoulder stuff 

+

20:00 assault bike @ Z1

Still feeling a touch of this nasty headache, being very cautious not to aggravate it. This is the first training day I've ever just skipped and I feel guilty and disappointed. Still felt a bit nauseous even with the easy day.  Should be good to go tomorrow (hopefully!)...

Saturday

AM
10:00 @ 70% of [250m row + 10m handstand walk]
5:00 rest
10:00 @ 70% of [15 AirDyne calories + 10 reverse crunches]
+
20:00 shoulder mobility + scap pre/re-hab + muscle-up play time

PM
A. Split jerk from blocks, accumulate 6 solid singles @ 175-185
B1. Snatch pull, 4 x 1 starting @ 110% 1RM snatch and adding a bit, :60 rest
B2. Ring dips, 4 x max in :30; 2:00 rest
+
9-8-7-6-5-4-3-2-1 for time:
Power cleans, 95
Bar facing burpees
+
Not for time:
400m sled drag, moderate load allowing for minimal rest

AM

complete; did the shoulder stuff first

PM
A. 175, 180, 185x4
B1. 145, 155, 165, 170
B2. 12, 9, 7, 7
+
7:31
+
complete with 90 on the sled

AM stuff felt great, handstand walking was on point today.  A little disappointed I have yet to repeat the muscle up, but I'm consistently closer than I used to be.  Perhaps tomorrow!

Split jerks felt much better/crisper than last week, with the exception of the very last rep (totally pressed out).  No misses.  The one at 180 was damn near perfect, or at least it felt that way!  It's weird how sometimes you can tell you just did something correctly, the bar felt weightless.  If only I knew what I did...

Snatch pulls felt good at 145 and 155, but 165 and 170 didn't get very high (can't ever imagine snatching that, ever).  Opened the first set of ring dips with 10 (PR +2).  On each of these sets, opened with a max set (maybe minus 1) then did quick doubles or singles.  Feeling better and better with these.

Did MUCH better on the PC/burpee piece than last week.  All power cleans unbroken.  Still moved pretty slowly on the burpees and transitions could have been quicker, but stayed in it mentally this week.  Success!

Sled drag was same as last week - no breaks, only stopped long enough to alternate forwards/backwards.  Done in under 10:00.

Knee was being shitty today, I don't know why.  I wonder if it doesn't like swimming, because it's generally worse on Saturdays than any other day of the week.  It doesn't bother me at all while I'm swimming, though...maybe I'll take a break from swimming while in CA, just to see?  The suspense continues to kill me; very, very anxious for Monday.

Saturday: THE DAY OF THE MUSCLE UP

AM (10:00 mixed MAPs + scap work)
10:00 @ 70% of [250m row + 3-5 kipping handstand push-ups]
5:00 rest
10:00 @ 70% of [20 AirDyne calories + 10 reverse crunches]
+
20:00 shoulder mobility + scap pre/re-hab

PM (jerk ME + snatch pull/support + dip ME/support/volume + CP/aer tester or increasing effort intervals + sled)
A. Split jerk from blocks, accumulate 5 solid singles @ 175-185
B1. Snatch pull clusters, 4 x 1.1 starting @ 110% 1RM snatch and adding a bit; :15 between reps, :60 rest
B2. Ring dips, 4 x max unbroken; 2:00 rest
+
7 rounds for time:
7 power cleans, 85
7 bar facing burpees
+
Not for time:
400m sled drag, moderate load allowing for minimal rest

AM
complete, did the shoulder stuff first
+
MUSCLE UP! (video)

PM
A. 175, 180, 185x3

B1. 145, 155, 165, 175

B2. 8, 6, 6, 4

+

8:50

+

Complete with 90 on the sled 

TODAY WAS THE DAY.  I literally can't stop smiling.  I also can't stop watching the video.  Not gonna lie, I was getting a little discouraged.  So, so happy.  It actually felt relatively easy, I'm really hoping that now that I've done one, the mental barrier is gone and they will come with some consistency. 

The rest of the training day was just mediocre. 

Handstand push-ups did not feel awesome this morning; got two sets of 5 but they weren't smooth or easy.  That's still an improvement, I have to remember that. 

Jerks were not very crisp, but no fails. 

Snatch pulls felt heavy.  8 ring dips is a PR+3. 

The 7 rounder was TOUGH. I was not prepared for that.  Went out a little hot on the first round (0:40) and struggled in the middle.  All power cleans unbroken, but definitely took way too long before picking up the bar.  I don't even know what the limiting factor was, breathing was high but not unmanageable.  Back got tight in the 6th/7th rounds of PCs, but it wasn't horrible.  I was just feeling sorry for myself in the middle of this for some reason, and didn't push the pace.  I really don't feel ready (mentally) for the Open... 

No breaks on the sled drag; only stopped long enough to alternate forwards/backwards.

Now... let's see if I can do another muscle up tomorrow... eeeeeeek!

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 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:
500m row
15 AirDyne calories
200m jog
15 light reverse hypers

PM
A. Clean-grip deadlift, 5 x 1 building; 2:30 rest
B. Weighted flat-surface dips, 3 x 1-2, 21X1; 2:00 rest
+
3 rounds for time @ 80%:
10 deadlifts, 185
8 bar-facing burpees
6 toes-to-bar
+
5:00 rest
+
For time & movement quality:
20 alternating Turkish get-ups, 35
+
5 sets not for time:
4-5 glute-ham raises, 20X1

AM
complete; +50 on the reverse hyper

PM
A. 245, 265, 285, 295, 305 (clean-grip PR+15)
B. 25(2), 30(2), 35(1.75)
+
5:50
+
5:45
+
5 x 5 @ 30

Kind of a low-energy day, not sure why.  Could be allergies... which have affected sleep this week.

Planned on the 5th CGDL to be @ 295, which was tough but actually had pretty good speed, so jumped for a last set - 305 was very, very slow on the way up, but never in danger of failing.  Thumbs were totally fine here, it was the actual deadlift that was hard.  

Flat surface dips felt great.  Almost had the second rep @ 35, just couldn't quite lock it out.

Was probably going closer to 85-90% on the 3 rounder.  Broke the DLs into 5/5 (all clean-grip) and burpees were pretty slow, but TTB were fast and easy.  The only way I could have slowed down would have been to take longer transitions, but I'm trying to break myself of that habit... so it felt like a little more than 80% effort, but everything felt good here.

TGUs felt fine, and both shoulders felt nice and stable.  Not sure what was wrong with me last week.

Sunday

A. Deadhang-to-inverted, 9 x 1; begin a rep every :45
B. Hang squat clean, build quickly to a tough single
+
5 sets for even times:
5 hang squat clean, 85
6 bar-facing burpees
7 strict pull-ups
8 Russian kettlebell swings, 70
27 double-unders
3:00 rest
+
1200m sled drag, same load as last week, alternate forward & backward as desired

A. complete
B. 165, 175Fx2
+
2:38
2:24
2:29
2:28
2:30
+
complete with 90 on the sled

Felt really good this morning, so kind of surprised that I had a somewhat off day in the gym.

Hang squat cleans felt terrible.  155 was tough today, but didn't think it was acceptable to stop there.  165 actually felt better than 155, but elbows were really slow.  Had a nice hang clean pull on the two attempts at 175 but just didn't drop under it.

Hang squat cleans @ 85 were really fast and easy.  Better speed on the burpees than in the past couple of weeks.  All pull-ups broken 4/3.  Double unders were inconsistent today - tripped twice in the first round, once in the 3rd round and once in the 5th round.  That's annoying.  I was enjoying my streak of unbroken double unders.

Sled drag was miserable due to the humidity.  UGH.

But, got a few free-standing HSPUs, so that was fun!

Sunday

A. Squat clean, build quickly to a heavy single
+
3 sets for even times:
500m row
14 back squats from the ground, 115
7 bar-facing burpees
7 strict pull-up
35 double-unders
+
800m sled drag, alternate forward & backward as desired

A. 185

+

5:40

6:12

6:16

+

complete with 90 on the sled

Cut the extension short on the clean at 185 (typical) so I caught it kind of forward (typical), but 165 and 175 were very crisp.

Worked harder on that 3 sets thing than I have in a long time.  Rows were consistent at about 2:21.  Backsquats and double unders all unbroken; pull-ups all broken 3/2/2; burpees started slow and got slower.  Took about 0:30 to transition from finishing the double unders to re-setting the rower and getting back on - not included in the round times above.

I don't know how I ever pulled 125 on that sled.  Really struggled with 90 today.

Monday 31 March

14.5 redo

16:43 (almost 2:00 faster than Friday)

It certainly helped that I didn't have an asthma attack in the middle of this workout. Even if I had been 100%, this would not have been in my wheelhouse, and I'm happy to have improved on a second attempt. Broke thrusters 12/9 (mistake! Jacked the hr up too much), 7/6/5, 5/5/5, 6/6, 5/4, 6, 3. Tried to keep moving on the burpees with a step down every time. Still moved very slowly and stood around a lot, so I know there's still room for improvement here (but I have no interest in doing this again). Never checked out mentally like I did the first time; I was painfully aware of how many reps remained during the entire time. Also felt a little more muscle fatigue, especially in my arms on the burpees, than on Friday's attempt. 

And one sore butt cheek from using the same damned leg to step back for 84 reps.