Saturday

AM
3 sets:
1200m row @ 85% effort - moderate, sustainable, high-breathing pace
5:00 walk rest
+
10:00 hamstring/hip/quad mobility work

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. Power snatch, 10:00 to build to a heavy single
C. Close-grip bench press, build quickly to heavy single
+
w/partners (comp group has the same training):
Barbell Blitz 6:00 AMRAP 1
rest as needed
Barbell Blitz 6:00 AMRAP 2
+
For total time:
250m row
:60 rest w/feet in straps
250m row

AM

5:00.7 (2:05.2/500m)

4:59.8 (2:04.9/500m)

4:59.1 (2:04.6/500m)

PM

shoulder clinic 

+

3 rough singles 

+

A1/A2. complete 

B. 135, 140Fx1

C. 180 (PR +6)

+

with Leah 

30 KB snatch + 17 pistols 

(1:00 rest)

18 S2O + 7 BBJ

+

2:41.3
(0:49.7 + 0:51.6)


Oy.  Today was a lot.

Rows at 85% were challenging.  That felt like the upper limit of sustainable, at least for right out of bed... 

Surprised at how cold my shoulders felt on the muscle-ups despite the 2 hour shoulder clinic... not nearly as good as they felt last night, so I called it early.

The snatch at 130 was one of the crispest heavy snatches I've ever done (it even sounded good!).  135 was a little wobbly, but super relieved to get it today (I think only the 3rd time ever?). (Video of both). I wasn't sure if these were actually power snatches or squat snatches, and I still can't tell on video, but after I hit 135, McNaughton said "and it was power, too!", so take that for what it's worth.  I think I'm just good at snatching at exactly parallel.  Had a nice pull at 140, then chickened out.

Kind of surprised that I hit that bench PR today - 170 wasn't as easy as I was hoping, but went for 180 just for the hell of it.  Pretty slow on the way up, and McNaughton had to yell at Leah who was spotting not to touch the bar, I think she was about ready to save me, haha.  That's cool.  180 sounds pretty legit for a chick.

The two 6:00 AMRAPs were tough.  Eeeesh.  Leah suggested that we only take the 1:00 transition like we'll have in the competition, which I wasn't super excited about but went along with because I didn't have a good reason not to.  This was unpleasant.

Leah did all the pistols and I did all the kettlebell snatches.  Through 18 was no big deal.  I don't think I slowed down at all, even in the rounds of 24 and 30, but I was starting to get pretty fatigued, and my back was getting a little blown up.  It doesn't take long for Leah to do 24 pistols, which was sad for me personally but good for us as a team.

My shoulders were wrecked going into the second AMRAP.  This is how we broke it up:
3 S2O: Leah
3 BBJ: me
6 S2O: Leah
6 BBJ: 3 for me, 3 for Leah
9 S2O: 5 for me, 4 for Leah
9 BBJ: alternated 3's
12 S2O: 6 for Leah, 3 for me, 3 for Leah --> not planned, I thought we would do 4's, but she did 6 and I couldn't match her
and we alternated 3's on everything after that
I was a hot mess on this.  I legitimately thought I might fail some reps, which was a strange and unpleasant feeling.  They were all fast, with no re-setting at the shoulders, but got pretty ugly. I even ended up split jerking in the last set.  The BBJ weren't an issue at all, my shoulders were just completely toasted.  We might need to work up a better game plan... 

Did not feel recovered at all before doing the row, but felt pressed for time at this point.  Held back just a hair on the first one, intending to empty the tank on the second, but hit a wall with 100m to go on the second one and completely lost it.  Disappointing.

Saturday

AM
5 sets very easy:
2:00 bike
:30 handstand hold - can be against wall
2:00 bike
:30/side plank or 3 wall walks
+
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. Power snatch from blocks (bar just above knees), 10:00 to build to a heavy single
+
Death by touch-and-go power snatches @ 85
+
5 sets:
2-3 tough close grip bench presses
150m row sprint
5:00 walk rest

AM

(made up yesterday's)

5000m row @ Z1
+
10:00 hamstring/hip/quad mobility work

PM

complete, several rough singles 

+

A1/A2. complete 

B. 118 from mid-thigh

+

9 + 6

+

135(3), :29.4

145(3), :29.2

150(3), :29.3

150(2), :29.4

150(3), :29.5


Merrrrr today was rough.  Feeling incredibly beat up - because of the week off?

Muscle-ups were awful, all very low catches (but no misses).  Didn't push it, just accumulated a handful of singles and moved on.

Snatch off the blocks was just okay - the bar felt heavy, and speed felt slow.  Surprised to get up as high as I did.

My least favorite thing in all of CrossFit are light touch and go power snatches.  Seriously hate them so much.  I was surprised that the sets of 5, 6, 7, 8 felt as crisp as they did.  The set of 9 was tough, and when I was looking at the clock waiting to start the round of 10, I knew I wasn't recovered enough to get all 10.  I probably could have squeaked out one more rep, but I don't think I could have finished the round of 10 today.  I don't even know what the limiter was, everything was just tired and I didn't want to do any more.  Didn't rest at the top or the hang at all until the last couple of reps on the unfinished set, and never lost my grip.  

Bench press felt impossibly heavy today.  I did 150 for 5 two weeks ago in this same set-up, and today I don't think I could have done 135 for 5.  Felt strong on the row, but almost tossed my cookies on the last two sets.  Gross.

Thursday

AM
5 sets very easy:
2:00 bike
:30 handstand hold - can be against wall
2:00 bike
:30/side plank or 3 wall walks
+
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. Power snatch from blocks (bar @ mid-thigh), 10:00 to build to a heavy single, then take off 20 and accumulate 3-5 more singles there according to feel
+
5 sets:
3-5 tough close grip bench presses
150m row sprint
5:00 walk rest

AM

3 sets complete

PM

3 rough singles 

+

A1/A2. complete 

B. 110, 5 @ 90

+

135(5), row in :29.8

140(5), row in :29.3

145(5), row in :29.3

150(5), row in :29.3

155(3), row in :29.2

Really not a fan of training in the morning, but we have our lab's Christmas party this evening. I think I might get drunk. It just sounds like a good idea. 

Could not get my shoulders warm at all for the muscle-ups. Caught these all very low and just felt like more of a struggle than it should be. The 3rd rep wasn't any easier than the first, so I just called it. 

Snatches off the blocks were also rough. I really think I'm missing some huge cue mechanically. The turnover at 110 was soft and slow, so didn't go any higher. The reps at 90 were fine. 

Bench felt really good. Couldn't pull any faster than 1:35-1:36. I like this combo. 

Wednesday

AM
4000m row @ Z1
+
20:00 hamstring/hip/quad mobility work - work on knee flexion ROM

PM
A. Barefoot KB goblet squats, no sleeves, 3 x 6-8, 4211; :60-2:00 rest
B1. Romanian deadlift w/straps, 4 x 2-3, 41X1; :60 rest
B2. Close-grip bench press, 3-3-3-3, 21X1; :60 rest
C. DB weighted Peterson step-ups to box @ mid-shin, 3 x 20/side :60 between sides
D. Banded terminal knee extension, 1 x 30/side; rest as needed
+
3 rounds easy:
2:00 AirDyne
12 glute-ham sit-ups
15 light reverse hypers

AM

complete

PM

A. 35, 45, 53

B1. 183(2) across 

B2. 144, 149, 149, 149(2)

C. 20/hand across 

D. complete with green band 

+

complete 

90 on the RH

Austin showed up for his Z1 at the same time I did, which was a real treat.  Made that 4000m fly by!

Barefoot goblet squats felt really, really good.  No issues with the knee.  Interesting to note that depth is not a problem AT ALL on goblet squats.  I don't get it. 

When I was putting the kettlebell away, I picked it up weird and banged my broken thumb into the side of my leg, and heard and felt a large crack, which was very painful.  It kind of calmed down though, and I'm not sure if I did any additional damage or not.  It's not blown up like it was when I initially broke it, so I don't really think it's broken worse, but I don't know what else other than bone would have made a sound like that.  This is stupid.

Couldn't hold on to the heavier bar for the RDLs, even with straps.  Tried really hard to drive through both legs equally, but not sure how successful I was.

Bench press felt heavy; no spotter and chickened out on the last set.  The second rep was a struggle, so just racked it.

Petersen step-ups continue to be the hardest part of my week.  I think the box was just a little higher today than the box I was using at Active (middle block + rubber top), and had to take at least one small break in all sets of 20, on both legs.

Terminal knee extensions were interesting, I did my good knee first and thought I must have been doing them wrong because they were pretty easy, but then on my left knee I could definitely tell a difference.

Sigh.  One day, I'll be healthy.  Or dead.

Monday

AM
20:00 bike @ Z1, off every 5:00 for 3 controlled deadhang to inverted + 50 single-unders w/heavy rope if available
+
20:00 hamstring/hip/quad mobility work - work on knee flexion ROM

PM
A1. Romanian deadlift (use straps if needed), 3 x 3-4, 41X1; :60 rest
A2. Close-grip bench press, 4-4-4, 21X1; :60 rest
B. Goblet squats to parallel (no bench), 3 x 15 very light, 2111; :60-2:00 rest
C. DB weighted Peterson step-ups to box @ mid-shin, 3 x 15/side heavier than last week; :60 between sides
+
20:00 AirDyne @ Z1, off every 5:00 for 5-10 glute-ham sit-ups

@ Active 

AM

complete https://youtu.be/vkCoCyF4jvw

PM
added muscle-up practice, including 4 sets of 2 and one set of 3 (PR) https://youtu.be/YD8NcYLRboY
+

A1. 155, 165, 175

A2. 139, 144(2), 144(4)

B. 18 across 

C. 20/hand across 

+

complete, 10 across 

Today was pretty great.

Spent a ridiculous amount of time on stretching and mobility this morning - which makes a HUGE difference with how well my knee tolerates flexion.  It was stiff and uncomfortable before doing any mobility, and couldn't get below parallel without forcing it, but after about 45:00 of doing every stretch and mobilization I could think of, I couldn't tell a difference from right to left, and wasn't hesitating at parallel.  Still not super deep ROM (but when have I ever?), but I'm consistently getting a hair below parallel with no pain whatsoever after all the mobility.  Did probably a total of 35-40 air squats throughout the 45:00.

Wanted to practice muscle-ups today; these felt awesome.  I'm consistently catching the first one much higher than usual, and haven't missed a double in the last 3 days that I've tried.  And got a triple!  Excellent. A couple of the coaches remembered my flailing and failing from January and were pretty impressed with the progress, so that's neat.

Hook gripped the RDLs today - made a huge difference in being able to hang on, but there's a distinct possibility that my thumb might actually be fractured.  I'm just going to keep taping it and ignoring it.  As the weight got heavier, I felt like I was driving through my right leg more than my left, which I tried very hard to correct but it was still noticeable.

Should have had the 4 reps on all sets of the bench press, but my spotter (cough cough Kellie) dripped her sweat on my face and I got distracted and just set the bar down on my chest and couldn't finish the rep.

Goblet squats felt fine.  Didn't really stop myself at parallel, but I don't think ROM is much deeper than that at the moment anyway.

Petersen step-ups are literally the hardest part of my entire week.  So difficult.

Monday

AM
30:00 AirDyne @ Z1, off every 5:00 for 2 controlled deadhang to inverted + 20 single-unders w/heavy rope if available (seriously, only 20)
+
10:00 hamstring/hip/quad mobility work

PM
A1. Romanian deadlift, 3 x 4-6 loaded according to feel, can be aggressive if knee allows, 41X1; :60 rest
A2. Close-grip bench press, 5-5-5, 21X1; :60 rest
B. Goblet squats to bench just at parallel, 4 x 10 very light, 2111; :60-2:00 rest
C. DB weighted Peterson step-ups to box @ mid-shin, 3 x 15/side light w/controlled descent; :45 between sides
+
16:00 AirDyne @ Z1, off every 4:00 for :20-:30 hollow rock emphasizing flexed quads

@ Active

AM

complete 

PM

A1. 143, 153(4), 153(4)

A2. 129, 134, 134

B. 18 across 

C. 10/hand across 

+
complete


No issues at all with the single-unders.

Grip was the problem again with the RDLs - still not able to hook grip comfortably, and with the long tempo, I just couldn't hold on.

Bench felt good, getting used to the pause at the bottom.

Knee is still very, very tight at parallel.  Legs got pretty fatigued with the added weight.  This is sad.

Peterson step-ups went better than last week, but these are still so freaking hard.  I can tell that I need them, but that doesn't make them any easier.

Flexed quads on the hollow rock was a disaster.  I don't know if it's because my legs were so tired from all the other stuff, or just that it's harder to keep quads flexed during a hollow rock normally?  Either way, not very successful. 

Tough day.  

Tuesday

AM
shoulder prep
+
10:00 AirDyne @ Z1
+
AMRAP in 5:00:
Strict handstand push-ups
+
10:00 AirDyne @ Z1

PM
20:00 to establish:
1RM power clean
2RM bench press
3RM overhead squat
+
5 sets for even times:
2 muscle-ups
10 wall balls, 20 to 10
50 double-unders
3:00 walk rest

AM

complete

12 strict HSPUs

PM

175, 185Fx2

155

185

+

errrrr... more for completion than for even times...
4:22 (1-F-1)
3:06 (1-1)
4:56 (F-1-1)
4:25 (1-1)
5:30 (1-F-F) 

Well... Today went better than last week, but still kind of a rough day.  What the hell, man. 

Strict handstand push-ups went SO much better than last week.  Opened with a double, then all singles.  No fails.  Used the blue gymnastics mat (last week just used a yoga mat on the hard floor) - I think I felt safer to drop more quickly and not have a 0:03 negative lowering my head to the floor, that made a huge difference...

Ended up doing the PM session just 2h after the AM... had a meeting at work at 4pm and it was stressing me out knowing I wouldn't get to the gym until 5:30-6.  What am I going to do when I get a real job? :/

The weightlifting stuff was super fun (surprise, surprise). Went REALLY fast through the first two movements - started on the OHS with 12:00 remaining (and didn't even use all that time). Caught the 175 power clean really low, so low that I pulled up my knee sleeves for two attempts at 185 but I couldn't commit. Made 20lb jumps on the bench press - 155 was a true 2RM today, the second rep was a struggle. Made large jumps on the OHS also (125-145-165-185). Failed the BTN jerk at 185 twice before getting it - once it was overhead, the squats were easy. 185 matches my 1RM, so that's neat. Pretty sure I could OHS 200lbs if I could get the BTN jerk... or maybe I should play with OHS from a regular front rack split jerk... 

So apparently my new thing is not being strong enough to dip out of muscle-ups.  This is alarming and extremely uncool.  I don't know why I'm struggling so much with this recently, it never used to be a problem at all.  Just like last week, even the successful makes were shaky on the lock-out.  I was going every 0:60 for the first two rounds, but then ended up resting closer to 0:90-2:00 on the last two rounds.  Called it on the last round even though I only made one, I could tell that my arms were just shot and I wasn't going to get another one.  Wallballs were unbroken-ish, I never dropped the ball but had a hard time catching a few attempts and had to reset.  Also, the target on the rig is so much easier than the line on the wall. Double-unders were SHIT today, like, literally worse than they've been in years.  Blahhhhhhhh.

Tuesday

AM
shoulder prep
+
30:00 Z1 of choice, off every 5:00 for 3 kipping handstand push-ups

PM
A. Muscle-ups, 5-10 attempts only; full recovery between attempts, play around w/a few low box step-ups during this time
B. Close-grip bench press, 3 x 4-6, 20X1; 2:00 rest
+
3 sets @ 70-80-90%:
3 rope climbs
30m yoke carry, a little heavier than last week
12 toes-to-bar
30 AirDyne calories
5:00 walk rest

AM

Complete on the AirDyne 

PM

A. 10, no misses
B. 135(6), 145(4), 145(4)
+
6:54
5:36
4:26 
with 180 on the yoke

Handstand push-ups felt nice and easy today. Maybe I was just rusty last week... 

Haven't missed a muscle-up in 4 training sessions (last Tuesday, Thursday, Saturday, today) so I'm 35 for 35.  That's awesome.  Ok.  Pretty confident that I can do these now, I'll try to stop making such a big deal about it.  It's just shocking how far I've come, from legitimately feeling like I'd never get one to this kind of consistency within just a couple of months.  So happy :)

Knee felt totally fine on 20" step-ups.  Did just a couple to 24", no issues there either...

Bench felt heavy.  Almost had the 5th rep on the last set, but Cody helped just a touch.

3 sets felt surprisingly good.  The first one was super slow - took very leisurely transitions.  Very happy with how the rope climbs felt - on the 3rd set, 3 rope climbs were done in 1:07, which is some kind of record for me (sad, but true), and all completed without fear of death, which is the real accomplishment. All toes to bar broken 6/6.

Tuesday

AM
shoulder prep
+
30:00 Z1 of choice, off every 5:00 for 3 kipping handstand push-ups

PM
A. Muscle-ups, 5-10 attempts only; full recovery between attempts, play around w/slow air squats during rest, just a few at a time
B. Close-grip bench press, build to a max
+
3 sets @ 80%:
3 rope climbs
50m moderate yoke carry
9 Pendlay rows, 125
3:00 rest
+
5 rounds:
:60 AirDyne @ 90% aerobic
5-7 glute-ham sit-ups

AM
complete on the AirDyne

PM
A. 10 for 10!!!
B. 165
+
complete with 140 on the yoke 
3:11
3:53
3:49
+
complete; 7 sit-ups across
+
2 more muscle-ups :D


UGH handstand push-ups felt terrible this morning.  I failed a couple and fell off the wall on a couple.  Grrrrrrrrrr.  I feel like I am forever destined to be awful at these.

BUT THOSE MUSCLE-UPS! Hoooooooooly shit.  I knew it was going to be a good day when I made the first attempt, and from there on I just concentrated on aggressive hips on the first swing.  Here's a video of one of them.  Had the intent of trying to string two together a couple of times, but the swing was off when I tried to control the descent of the first one, so I never really tried for the second.  Eric gave me a tip to fall down in a V shape (with feet up as high as possible as long as possible), which kind of helped and I will try working on that in the future.

Knee felt totally fine on the air squats.  Maybe it will magically heal itself after all.  And, by magic, I mean 10 weeks of not using it, a cortisone shot, and enough ibuprofen to tranquilize a two-ton hippo.

Errr, bench press did not feel great today, which kind of surprised me.  I really thought I would have a PR in the bag.  I actually failed the first attempt at 165, for some reason I pulled it directly into my neck instead of dropping it in a straight line down to my chest, so Chels had to step in and save my life (thanks, buddy).  The second attempt went much better, but it was a bit of a struggle to lock it out, so I called it there for today.

Rope climbs felt better than last week; the "80%" and also the 3:00 rest helped enormously.  The first 3 were really fast (for me), but I slowed down between attempts a bit in the second and third rounds.  Yoke felt fine; distance may have been a tad short of 50m (went from the rig to the door, but the class was doing pull-ups so I stopped a few feet short of the rig).  Pendlay rows were hard! I don't know why, but I assumed I'd be doing the sets of 9 unbroken, that was silly.  5/4 then 3/3/3 for the last two rounds.

AirDyne/GHSU was fine.

And then I did 2 more muscle-ups, just to see if I could do them under fatigue (turns out, I can).  Can't even tell you how happy I am with progress here; it's kind of ridiculous.  Lifetime total: 26.

Tuesday

AM (Z1 w/upper gym tech)
shoulder prep
+
40:00 AirDyne @ Z1, off every 5:00 for 2 kipping handstand push-ups

PM (snatch tech + upper horizontal push/pull ME + upper vertical pull grinder + 10:00 breathing MAP)
A. 1 muscle snatch + 2 hang muscle snatches, 3 x 1; :90 rest
B1. Close-grip bench press, 1-1-1, 20X1; :60 rest
B2. Incline DB row, 3 x 5-7, 11X1; 2:00 rest
+
3 rounds for time:
10 strict pull-ups
40m tough yoke carry
+
10 sets:
:30 AirDyne @ 90% aerobic
:30 AirDyne @ 50%

AM

complete

PM

A. 75, 85, 85

B1. 160, 165, 165F

B2. 25(7), 30(7), 35(7)

+

9:04 with 200 on the yoke

+

complete

Mixed day.  Tough couple of days at work, which never helps.  Really makes me appreciate that my day to day is usually pretty relaxed.

Hang muscle snatches took a bit of time to get the hang of.  The last set at 85 was nice.

Bench press felt very heavy today.  Hit 155 while warming up and it was a struggle.  Didn't get much better from there.  I'm always a victim to thinking that if there are singles programmed, I'm going to PR.  Which obviously isn't true, but still can't help feeling disappointed when the bar feels heavy that day.  Kind of liked the incline DB rows, though!  Started a little too light.

First set of 10 pull-ups easily unbroken (PR +4), and could have gotten another couple of reps.  Can't believe how far these have come.  Sets 2 and 3 were pretty broken, ending in singles.  Yoke was heavy.  Went from the rig to the edge of the mats by the door, considered that to be close enough to 20m.  Each 20m trip was unbroken, but definitely took my time picking it up each time.  And now I'm 3" shorter.  Thanks.

AD felt good.  90% was around 1000 cal/h.  Breathing has been steadily improving over the past few weeks.  Almost like that's the plan.

Tuesday

AM
shoulder prep
+
40:00 AirDyne @ Z1, off every 5:00 for 2 kipping handstand push-ups

PM
A. Muscle snatch, build to a heavy single
B1. Pendlay row, 4 x 1-2, 20X0; :60 rest
B2. Close-grip bench press, 3-2-1-1, 20X1; :60 rest
+
5 rounds for time:
6 strict pull-ups
10m tough yoke carry
+
10:00 AirDyne @ Z1

AM

complete

PM

A. 90, 95F

B1. 145(2), 155(2), 165(1), 165(1)

B2. 145(3), 155(2), 165(1), 175F

+

5:27 with 180 on the yoke 

+

Complete 

Hspus felt decent this morning. I still can't believe I got a zero on Saturday. 

Bench felt excellent through 165. 175 was close, could probably get it next time. 

First two rounds of 6 strict pull-ups easily unbroken. Walk from the rig to the yoke took a bit of time, but really tried to go as soon as I made it to each station and use the walk as the only rest.  Yoke could have been a little heavier. 

Easy day. I'm bored of deloading.

Tuesday

AM
30:00 AirDyne @ Z1

PM
A. Muscle snatch, 3:00-5:00 light tech work
B. Box squat (2-3" above parallel), build to a tough single
C1. Pendlay row, 4 x 1-2, 20X0; :60 rest
C2. Close-grip bench press, 2-2-1-1, 20X1; 2:00 rest
+
For reps:
:60 thrusters, 95
:60 handstand push-ups
+
10:00 AirDyne @ Z1

AM

Complete 

PM

A. Complete 

B. 270

C1. 155(2), 165(2), 170(2), 175(1)

C2. 150(2), 155(2), 160(1), 165(1), 170(PR +10)

+

22 thrusters 

0 HSPU 

+

Complete 

Box squats felt really easy through 255. 270 was the first one that started to feel heavy; called it there because I don't really know how to bail out of these and didn't want to take any chances. No belt. 

Pendlay rows and bench felt good; added an extra single because 165 was pretty easy. 

Sweet.

Thrusters actually felt much easier than I thought they would.  Did 12 then 10, definitely room for several more reps here.  I was kind of pacing throughout the minute knowing I'd have to do HSPUs right after.  I gave myself a 0:20 break, kicked up on the wall at 1:20 and failed.  Shook it out, kicked up at 1:40 and failed.  Kicked up one last time at 1:55 and failed.  Sooooo... yeah.  I think on Saturday I may try to get as many thrusters as possible then rest for closer to 0:50 before trying to get 1-2 HSPUs in the final seconds.  I think even if I did the HSPUs first, I would only get a handful (maybe 4-6 total), so the score will probably end up working out a little better this way, and Cody can rack up the HSPUs without being tired from the heavy thrusters.

Getting really excited for this weekend!!

Tuesday

AM
shoulder warm-up
+
45:00 AirDyne @ Z1, off every 5:00 for 2 kipping handstand push-ups

PM
A. Muscle snatch, 3:00-5:00 light tech work
B. Box squat (2-3" above parallel), 2-2-1-1, 21X1; 2:00 rest
C1. Pendlay row, 4 x 2-3, 20X0; :60 rest
C2. Close-grip bench press, 2-2-2-2, 20X1; 2:00 rest
+
5 sets:
5 kipping pull-ups
:10 rest
6 DB push press, 40/hand
:10 rest
7 burpees
:60 rest
+
10:00 AirDyne @ Z1

AM

complete

PM

A. Complete 

B. 225, 235, 245, 255

C1. 145, 150, 155, 160(2)

C2. 150, 155, 160(?), 160

+

Complete in 0:55-0:59

+

Complete 

Handstand push-ups felt easy this morning!

I had Kursten spotting one set of the cgbp - I think she touched the bar on my second rep at 160 on the first attempt, but the last set was legit (very very tough though). That's cool, 160 matches my 1rm!

5 sets were fine and consistent.  Recovery was really good between each set.

Did some MU practice before the z1 AirDyne.  Today was the first time that I've actually felt my weight on top of the rings instead of behind them, and did that 4-5 times.  The first attempt was actually very close, it just surprised me to make the turnover, so I wasn't prepared to catch it.  TOMORROW.  BIRTHDAY MUSCLE UP.

Tuesday

AM
shoulder warm-up
+
45:00 AirDyne @ Z1, off every 5:00 for 2 kipping handstand push-ups

PM
A. Tall snatch, 3:00-5:00 light tech work
B. Squat snatch, build to a heavy single
C. Box back squat (2-3" above parallel, let's see how these feel on the knee), 2-2-2, 21X1; 2:00 rest
D1. Pendlay row, 3 x 3-4, 20X0; :60 rest
D2. Close-grip bench press, 3-3-3, 20X1; 2:00 rest
+
6-5-4-3-2-1 for time:
Strict pull-ups
Push press, 105
Burpees

AM
complete

PM
A. complete
B. 130, 135Fx4
C. 225, 235, 240
D1. 130, 135, 140(3)
D2. 150, 155(2), 155(2)
+
4:36


I'm really disappointed with the snatch.  I'm just sad, and I can't shake it.  I'd been patiently looking forward to re-testing for weeks.  Lighter snatches felt really excellent - 125 was EASY.  Decided to make the 10lb jump to 135, because I was confident that I could hold the same positions and remain patient, like I've been doing for weeks now.  Which I did... I just think I wasn't being aggressive enough with the turn over or remaining tight in the catch.  Failed the first attempt at 135 forward, then just pulled, then dropped to 130 and failed 130 twice (forward) before finally hitting a solid rep at 130.  Then put 135 back on and failed twice again.  Got under it both times, just wasn't tight enough to stand up.  Lost the last one behind me in a weird way that I've never done before and just called it.  I guess I'm glad that I'm not afraid to drop under it, and I'm confident I'll get it next time (next week perhaps? Please?), but it still put quite the damper on the day.  Sigh.

Box squats and pendlay rows were fine.  Disappointed I didn't get the 3rd cgbp at 155.  I think I could have 3 at 155 on a good day, but today was not that day.

For time piece was fun.  First 6 pull-ups easily unbroken, which I think matches a PR - anxious to re-test this, as well - but then when I started breathing harder after the burpees, broke the next sets 3/2 and 2/2 (didn't have to, just did it because I was breathing and felt like taking a break.  UGH.  this is also disappointing).

I know I can't make a habit of letting one bad piece affect the rest of the training day, but I was (am) just so sad about it.  :(

Tuesday

AM
shoulder warm-up
+
45:00 AirDyne @ Z1, off every 5:00 for 2 kipping handstand push-ups

PM
A. Tall snatch, 3:00-5:00 light tech work
B. Squat snatch, 7 x 1 @ 125; begin a rep every :60-:90
C. Box back squat (2-3" above parallel, let's see how these feel on the knee), 3-3-3, 21X1; 2:00 rest
D1. Pendlay row, 3 x 4-6, 20X0; :60 rest
D2. Close-grip bench press, 4-4-4, 20X1; 2:00 rest
+
6 rounds for even times:
6 strict pull-ups
7 push presses, 95
8 burpees w/jump to target 6" above standing reach
:75 rest

AM
complete

PM
A. complete
B. complete
C. 185, 205, 215
D1. 125(6), 130(5), 130(5)
D2. 150(3), 150(4), 150(3)
+
1:11
1:10
1:08
1:06
1:06
1:09

Kind of an off day, had a headache and nothing really felt great.

No misses on the snatches; went every 0:60.  They didn't feel as effortless as last week, but really impressed with myself that I hit every one.

Box squats were weird, got better as the sets went on.  Used a 14" box + 35lb bumper.  Couldn't feel the knee at all on these.  Stayed very light.

Had a hard time sticking to tempo on the Pendlay rows at 130.  Bench did not feel nearly as strong as last week.  Almost had the 4th rep on the first set, but I got a little stuck and said "nope" out loud, so Chelsea helped, but I shoulda/coulda fought for it.  

6 sets were HARD.  Shit.  No matter how much better I get at breathing, burpees always make me so tired. I felt like the 0:75 rest wasn't long enough, but looking at my times, I guess it really was and I should stop whining.  All pull-ups broken 3/3. Used a men's bar for the push press just to mix it up.  Arms were like jell-o on the last 2 rounds, but happy to be consistent and happy to power through the burpees without taking any small rests on the ground (progress).

Knee still hurts pretty sharply below parallel, but no other issues.  I've backed off the ibuprofen a bit (took 800mg before training today, but that's it), but still icing it a couple of times a day and thoroughly rolling everything out.  Ughhhh.  I feel like I've only been healthy for a grand total of 2 weeks this entire year.

Tuesday

AM
45:00 AirDyne @ Z1, off every 5:00 for 2 kipping handstand push-ups

PM
A. Tall snatch, 3:00-5:00 light tech work
B. Squat snatch, 10 x 1 @ 120; begin a rep every :45
C. Back squat, 3-3-3, 20X0 (no pause @ top); 2:00 rest
D1. Pendlay row, 2 x 6-8, 20X0; :60 rest
D2. Close-grip bench press, 6-6, 20X1; 2:00 rest
+
5 rounds for even times:
7 strict pull-ups
7 push presses, 100
28 unbroken double-unders
:90 rest

AM

complete

PM

A. complete
B. complete
C. 255, 265, 275
D1. 115 (8), 120(8)
D2. 140(6), 145(6)
+
1:11
1:12
3:46 (5 broken sets of 13-24 DUs... argh)
1:23
1:23

HSPUs were better today than Saturday (all sets unbroken), but next time I should probably warm up my shoulders a little bit before doing these right out of bed... 

Incredibly pleased with the continued snatch consistency!! No misses, and felt easier than last week's 115s.  Every single one was solid and with good (patient) technique, except that maybe 2-3 of them were caught a hair above parallel because I was kind of babying my knee and hesitating to drop... (Stephen, PLEASE don't take away snatches, I'm so, so happy to finally be hitting these numbers easily! I can deal with my knee.).

Caught myself pausing for just a fraction of a second at the top of 275... last rep was a little slow on the way up, but not ugly.  Knee felt the same at 275 as it did with the empty bar.

Pendlay row and bench felt great! Feeling like I might be sitting on a little bench PR.

Pull-ups and push presses felt good, and so did double unders, except for the disastrous round 3.  I think I tried to rest a little less before starting the double unders, kind of trusting that they'd be there, since they've been so consistent lately, and then tripped.  And then tripped again.  And again, and again, and AGAIN.  I almost turned around and asked Stephen if I should just move on, but then just waited an extra 0:30 or so before FINALLY hitting the 28 unbroken.  Made sure to take those extra 0:10 before starting the DUs on the 4th and 5th round.  Ugh that was incredibly frustrating!

Knee (left) felt pretty terrible today, actually.  Warmed up more than I have been, and spent a lot of time rolling out everything. There's a spot that feels like it needs major lax ball attention (thinking it's the IT band insertion on the tibia?) but that's not where the pain is (referred? or just a separate issue?). Tested out lunges and RFESS - lunges feel totally fine, but RFESS really hurt when that's the elevated leg (when it's at the really flexed angle when the knee is touching the floor).  I have basically no pain at parallel (or 90 degrees), but anything lower than parallel (or less than 90 degrees) weighted or unweighted, is suddenly pretty sharp.  On the ice/ibuprofen/rolling plan, really hoping that will nip this in the bud without affecting training or requiring a medical professional.

Tuesday

AM
45:00 AirDyne @ Z1, off every 5:00 for :10-:20 L-hang from bar

PM
A. Tall snatch, 3:00-5:00 light tech work
B. Squat snatch, 10 x 1 @ 115; begin a rep every :30
C. Back squat, 4-4-4, 20X0 (no pause @ top); 2:00 rest
D1. Pendlay row, 2 x 8-10, 20X0; :60 rest
D2. Close-grip bench press, 8-8, 20X1; 2:00 rest
+
4 rounds for even times:
8 strict pull-ups
8 push press, 85
25 unbroken double-unders
2:00 rest

AM

complete

PM
A. complete
B. complete
C. 235, 255, 265
D1. 95(10), 105(10)
D2. 130, 135
+
1:33
1:24
1:25
1:21

Really excellent day!  Everything felt good.

No misses on the snatches.  Very, very happy with consistency here.

Back squats felt better than they have in months.  Last rep at 265 was a little ugly, but everything else was solid. 265 matches a 4RM; happy to do it at the no-pausing tempo today.

Pendlay row and bench press felt good.  Last 2 reps at 135 were pretty tough.

4 rounds were great! No trips on the double unders! Push press with the barbell felt super easy after all the heavy dumbbell S2O.

testing - Tuesday 8 April

A. Front squat, build to a max
B. Close-grip bench press, build to a max
C. Power snatch, build to a max

A. 255 (PR +5) - 260F
B. 160 (PR +11) - 165F
C. 120 (PR +5) - 125Fx3

Probably could have fought for the 260 FS, but it would have been ugly as shit, so decided to dump it and be happy with +5.  Pleasantly surprised with the CGBP - previous bench max was 149, and I'm not sure if it was CG or not... Power snatches continue to frustrate me.  

FOODS	Calories	Carbs	Fat	Protein	Cholest	Sodium	Sugars	Fiber
Breakfast
Beverly Int'l - Ump Vanilla Protein Powder, 1 scoop (31.5g)	120	5g	3g	20g	10mg	170mg	1g	1g
Trader Joe's - Almond Butter Raw Crunchy Unsalted, 32 grams (2 tbsp)	190	6g	17g	8g	0mg	0mg	2g	3g
Trader Joe's Gluten Free Oats - Rolled Oats, 1/2 cup	150	27g	3g	6g	0mg	0mg	1g	4g
Lunch
Trader Joe's - White Jasmine Rice, 1/4 cup - Dry	160	35g	0g	3g	0mg	0mg	0g	0g
Avocado - Californian, Raw, 140 g	225	12g	21g	3g	0mg	5mg	1g	10g
Beef - Flank Steak (Usda Round Steak), 6 oz/84g	340	0g	16g	48g	140mg	60mg	0g	0g
Post-WO
Beverly Int'l - Ump Vanilla Protein Powder, 1 scoop (31.5g)	120	5g	3g	20g	10mg	170mg	1g	1g
Genr8 Vitargo® S2™ Muscle Fuel and Recovery Unflavored - Supplment, 0.5 scoops	70	18g	0g	0g	0mg	0mg	0g	0g
Dinner
Kirkland - Ground Sirloin Beef Patty 1/3 lb, 1/3 lb	330	0g	23g	30g	100mg	80mg	0g	0g
Tomatoes - Raw, 0.5 Medium	13	3g	0g	1g	0mg	10mg	2g	1g
Sweet Potato - Sweet Potato, Raw, Unprepared, 300 g	260	75g	3g	3g	0mg	205mg	16g	8g
Sir Kensington Mayonnaise - Mayonnaise, 1 tbs	90	1g	10g	0g	15mg	95mg	0g	0g
TOTAL:	2,068	187g	99g	142g	275mg	795mg	24g	28g