Saturday

AM
4000m row @ Z1
+
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 from blocks (bar just below knees), 10:00 to build to a heavy single
C. Close-grip bench press, build quickly to a tough double
+
For time:
10 touch-and-go power snatches, 85
30 unbroken double-unders
8 touch-and-go power snatches, 85
30 unbroken double-unders
6 touch-and-go power snatches, 85
30 unbroken double-unders
4 touch-and-go power snatches, 85
30 unbroken double-unders
2 touch-and-go power snatches, 85
+
3 sets:
150m row sprint
5:00 walk rest

AM

complete

+

shoulder stuff

PM

1 single, 4 doubles, 1 single 

+

A1/A2. complete 

B. 123, 128F from mid-shin

C. 165 (PR +5)

+

4:47

+

0:28.8

0:28.8

0:28.7

Muscle-ups felt good today, huzzah! 

Power snatches felt slow and soft. Only deadlifted 128, didn't even pull. 

Bench press felt good! Considered going for 170, but decided to be happy with the PR and move on. 

Touch and go power snatches were AWFUL. The last 2 reps on all sets were a real struggle to hold on to. Grip was tired but more than anything my technique was just shoddy, these were some of the ugliest starfished power snatches in history. Took about 5 breaths before the double-unders each time, no issues hitting 30 unbroken on the first attempt. Felt Open-ish, and not in a good way. 

Row sprints were fine. 

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. 

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 - your technique is good right now, just need more touches...
+
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 clusters from blocks (just below knees), 5 x 1.1 @ 95-105; :10 between singles, 2:00 rest
C. Push press, 2-2-2-2, 21X1; 2:00 rest
+
Every 2:00 for 6 sets:
1 rope climb
5 strict handstand push-ups
+
3 sets:
4/side KB snatches, tough but fast - complete 4 consecutive on 1 side, then 4 consecutive on the other
150m row @ max effort
4:30 walk rest

AM

complete, but rolled the mobility into the 5 sets

PM

complete, 8 singles 

+

A1/A2. complete 

B. 105, 105(1.F.1), 105(1.F), 95, 100 - no hook grip

C. 145(1), 140, 140, 145

+

0:26

0:26

0:22

0:22

0:22

0:21
(what?!)

+

0:58 (0:29.4 row)

0:55 (0:29.6 row)

0:54 (0:29.7 row)

with 35lb kettlebell

Felt extremely stiff this morning on the first FLR, so decided to blend the mobility into the 5 sets... 

Totally rough evening session.  I feel physically exhausted from a month of the new work schedule, and mentally exhausted from trying to learn new things quickly, as well as from a demoralizing meeting with my new boss immediately before training this afternoon.  Things will get better, it's just been a bear of an adjustment.

I had been so excited to try out Austin's new muscle-up technique all week (looking up throughout the whole thing for a straight-arm catch), and I'm disappointed that it's not really helping me catch any higher.  A few of the singles were solid, and a few were still caught very low.  No misses, only one attempt at a double and it wasn't close.

Power snatches were slow, soft, and sloppy.  Blocks were set so the bar was mid-kneecap (lower than last week), which was a very awkward height to start from (I remember having this problem last time I progressed through the descending blocks).  Terrible, ugly reps. I don't know what the problem was, other than the awkward position. Tried to hook grip on one set, but thumb isn't ready for that yet.

Push press felt AWFUL.  As soon as I unracked the bar each time, it felt heavy and I felt like there was no way I could get it overhead.  Almost had the second rep on the first set, but was maybe an inch away from locking it out.  There is no world in which I should be failing a 145lb push press.

But then that rope climb / strict handstand push-up thing happened, and I felt like a million bucks.  Rope climbs were fast and easy, and the descent was like fire-pole style.  Zero transition time kicking up at the wall, and all strict hspus unbroken.  This is insane.  Every time I looked up at the clock, I assumed that there was a mistake.

Had a hard time snatching the kettlebell when warming up for the final piece, which is why I stuck with the lighter weight.  I completely forgot the corkscrew method and was whipping it up and the kettlebell would slam into the top of my forearm each time, so I thought that there's no way I could go up in weight.  The first set also went like this, but then on the second arm on the second set I finally remembered the corkscrew and so the final set was a million times easier.  Only saw 1:33 on the first row, bottomed out at 1:34 on the second and third.  Felt like I just had nothing left by the time I got to this piece.

Skyped with Mike last night.  We're both frustrated, but he says he has a plan and he's still confident that we can find something that works.  He's like, "What's your goal weight again? 145?" and I laughed hysterically and said at this point I'd be happy with 159 (162.6 today).  He's assuming that there are some changes in body comp going on despite the plateau on the scale, which I may or may not agree with (depending on the lighting).  Keeping macros at 150/60/240 for a little longer, but adding a refeed day on Fridays (150/55/300).  His next ideas are messing with my PWO shake (currently 20P/40C) or dropping my daily macros just a hair to have a bigger difference with the refeed day.  I feel good (other than today) and it's not terribly difficult to hit these numbers, so I'll continue trucking along... I've been compliant for too long to just say "fuck it" this late in the game, although Mike said that I can eat all the pancakes and gelato I like on Fridays (within the macros), so that kind of helps with the monotony.

Sorry for the novel.  Just one of those days.

Tuesday

AM
30:00-60:00 round-the-world of choice or swim

PM
A. Split jerk, build to a tough but crisp single
B. Power snatch clusters from blocks (just above knees), 4 x 1.1.1 @ 100; :10 between singles, 2:00 rest
+
5 rounds @ 80% effort:
10 DB walking lunge steps, 45/hand
5 ring rows in same set-up as last week
+
3 sets:
7 burpees
150m row @ max effort
4:30walk rest
+
800m walk cool-down

AM

37:30 complete; 4 rounds of:

2:00 row

3 DH2I

200m jog

3/side KB windmills, 35

2:00 ski erg

:30 FLR

PM

A. 200, 205Fx2, no belt

B. complete, no hook grip

+

5:08

+

0:50 (row in 0:29.1)

0:49 (row in 0:29.3)

0:49 (row in 0:29.5)
+
complete with Chels


Solid day!  Totally played hooky on my "lunch break" - and had major anxiety the whole time.  I just played it off as being super busy balancing both labs... hehe.

Jerks felt excellent; 200 was very crisp and easy.  The first miss at 205 was very close (just a hair in front), but the second miss was not close at all.

Blocks at just above the knee is a much more challenging position for me.  Still focusing on tight lats and engaged scaps, which I can guarantee I never used to do.  It would be nice if this is the key to my snatch problems.  No misses, and these were all pretty crisp, but it definitely required a ton of focus.

Walking lunges felt good.  Ring rows were tough.  The 5th reps on the last two rounds were pretty weak.  The rings may have been at a slightly more challenging height than last week.  At least that's what I'll tell myself.

Burpee/row sprint piece was awesome.  Burpees were super speedy on all rounds.  Saw 1:33/500m on the first one, then 1:34 was the low on the second and third.  Really grateful there were only 3 sets, I got a little nauseous after the last one.

Tuesday

AM
30:00-60:00 round-the-world of choice or swim

PM
A. Split jerk, 1-1-1-1-1-1 heavy but not maxes; begin a rep every 2:00
B. Power snatch clusters from blocks (mid-thigh), 4 x 1.1.1 @ 100; :10 between singles, 2:00 rest
C1. Weighted walking lunge steps, 4 x 10-12m tough; :60 rest
C2. Ring rows, 4 x 5-10 in challenging set-up, 20X1; :60 rest
+
5 sets:
6 alternating DB snatches, tough but fast
125m row @ high effort (whatever that means for you now)
4:00 walk rest
+
800m walk cool-down

AM

30:00 complete with AirDyne, row, plank and side plank

PM

A. 175, 185, 190, 195F, 195, 195 - off the rack, no belt

B. complete, no hook grip

C1. 55/hand for 12m across 

C2. 7, 6, 6, 5, feet on 20" box 
+
0:52
0:52
0:52
0:51
0:51
with 55lb dumbbell
+
complete


To say that I came into the gym today in a bad mood would be the understatement of the year.  Had a very stressful and long day at work, and was already in the mindset that training later in the evening would suck.  Emily, I'm very sorry for being so grumpy.  I really did enjoy seeing you!  Let's just say that I will not be arriving at the gym at 5:45pm again (unless it's Thursday).  If I can't play hooky for a couple of hours in the early afternoon on Mondays and Wednesdays, I'm not coming until 6:30 at the earliest.  This was the worst.  However, my anger must have fueled me, because everything actually felt fantastic.

Jerked from a rack, since Emily was cleaning off the blocks.  Dumped the bar, stripped metal plates, and power cleaned 125 back up each time.  These felt AWESOME today.  Missed the first 195 just an inch in front, but the second attempt at 195 was one of the crispest/best heavy jerks I've ever done.  The final rep at 195 was a little soft on the catch, but wasn't in danger of losing it.  Did all these beltless.

Power snatches off the blocks FINALLY felt good.  All of these were crisp and easy.  Still focusing on a perfect set-up - I'm finding that if I really concentrate on engaging my lats and scaps, I don't need to worry about the bar flying out of my hands so much.

Walking lunges were fine.  I'm not sure if I set up the ring rows correctly - I had my feet on the box so that at the bottom position of the ring row, my head was below the height of my feet.  I tried to keep from piking my hips, but the whole set-up was pretty awkward.  They got tough for sure.

Dumbbell snatches got better with each round, this was fun.  Miscalculated and only took a 3:00 rest between sets 2 and 3, but didn't notice until just now when I was entering my results...

Tuesday

AM
30:00-60:00 round-the-world of choice or swim

PM
A. Split jerk, build to a heavy (not max) single
B. Power snatch clusters from blocks (mid-thigh), 5 x 1.1 adding a bit from 08.16 :10 between singles, 2:00 rest
C1. Weighted walking lunge steps, 3 x 15m moderate; :60 rest
C2. Ring rows, 3 x 5-8 in challenging set-up, 20X2; :60 rest
+
5 sets:
5 burpees
5 heavy Russian KB swings
100m row @ high effort (whatever that means for you now)
3:30 walk rest
+
800m walk cool-down

AM

35:00 complete with jog, mobility, ski erg and 6lb wallballs

PM

A. 185

B. 100, 100, 100, 105, 105 - no hook grip

C1. 40/hand across 

C2. 8 across 

+

0:48

0:47

0:46

0:46

0:46

with 88lb kettlebell
+
complete

Air squats were feeling pretty good this morning, so tested out some 6lb wallballs - no pain at all, but video revealed that depth continues to be a problem.  I seriously feel like I'm going ATG, but I'm barely breaking parallel, if at all.  Is this how my wallballs have always looked? My knee doesn't even feel that tight anymore, and with all the time I've been spending on lower body mobility, I don't really think that's the problem... Grrrrr.....

Split jerks felt pretty good; wore Olys and a belt, but after I was done I was thinking that I might have preferred jerking belt-less.  Something I might play around with.  

Power snatches were really, really tough.  This is a challenging weight for me in this set-up already, but then not being able to hook-grip made these feel even tougher.  No fails once I started, but missed 100 on the very first attempt then re-started the whole thing a few minutes later.  I took exponentially longer in my set-up for each attempt (so much that the 0:10 between singles drifted toward 0:20), making sure the bar was exactly where I wanted it in my hand and concentrating on tight lats.  I just don't feel aggressive at all when I feel like the bar is going to fly out of my hands.  Now that I'm writing this, this is how I was feeling when snatching with the men's bar, but I was able to tie my 1RM without a hook grip, so maybe I should just grow a pair.

I don't know why it didn't occur to me to just HOLD the weights for the weighted lunges last week... this was so much easier.  Similar set-up on the ring rows as last week, just an inch above horizontal at the bottom position, arms straight underneath the rings.  Last couple of reps on each set were definitely tough with this tempo.  I guess adding a box under the feet is the next progression?

Loved the 5 sets - this is definitely my favorite type of unpleasant training.  Considered the 100lb kettlebell, but I'm glad I didn't... no hesitation picking up the 88, but I think I might have taken an extra breath to pick up the 100.  Never broke under 1:35/500m today.

Sunday

A. Split jerk, build to a moderate single
B. Power snatch clusters from blocks (mid-thigh), 4 x 1.1.1 adding a bit from last week :10 between singles, :90 rest
C1. Weighted walking lunge steps, 3 x 20m moderate; :60 rest
C2. Ring rows, 3 x 7-10 in challenging set-up, 20X1; :60 rest
+
3-5 sets:
5 fast burpees
100m row @ high effort (whatever that means for you now)
3:00 walk rest
+
5:00 walk or bike cool-down

@ Active 

A. 165 in nanos, no belt

B. 95, 100(1.F.1), 100(1.F.1), 100

C1. 26/hand across, kettlebell front rack

C2. 10 across

+

0:36

0:35

0:35

0:34

0:35

+

walk complete 

Solid day!

Jerks felt crisp and easy, but 165 felt like a "moderate" stopping point. Basically, I couldn't guarantee that 175 would be as crisp as 165 was, so I called it. 

Power snatches were really tough today. Again, the blocks were closer to upper thigh than mid. The two fails were just pulls where I lost a little focus.

Wasn't sure what kind of weighted walking lunges to do, so I chose front rack. Weight choice was appropriate for a moderate 20m; considered jumping to 35/hand but I think that would have edged toward tough. 

I always forget how difficult ring rows can be. Set up rings about 18" off the ground, and walked my feet all the way out in front so I was just an inch above horizontal at the bottom position. 

Burpee/row piece kicked my ass but I loved it. I really enjoy these types of sprint pieces. Couldn't get the row pace under 1:34/500m, but no knee pain at all. 

Hamstring is still jacked up, spending a lot of extra time on stretching and mobility. 

Sunday

A. Split jerk, 8:00 tech work w/light loads - can go above empty bar but nothing tough
B. Power snatch clusters from blocks (mid-thigh), 3 x 1.1.1.1.1 adding a bit from last week :10 between singles, :90 rest
C. 10m DB death march heavy + 10m unweighted walking lunge steps, 4 x 1; 2:00 rest
+
10:00 @ 80%:
150m row
8 alternating DB rows from plank position (like a renegade row w/out the push-up)
+
5:00 walk or bike cool-down

@ Active

A. up to 103

B. 85, 90, 95

C. complete with 45/hand 

+

7 + 100m with 35/hand

+

complete on Assault bike 


Split jerks felt good, easy and fast.

Blocks were just a hair higher than our blocks at CSC - closer to upper thigh than mid-thigh.  These continue to feel crisp.

I think death march is officially my least favorite exercise.  Not a fan.  Not one bit.  Lunges were easy, completely back to normal with these.

The 10:00 piece felt like it dragged on forever.  Rowed at 2:12-2:15/500m.  Pushed the pace on the erg in the last 100m just to see if I could; got down to 1:49/500m with no pain at all, full ROM.

Added in a few muscle-ups to my warm-up - the first since the 30FT 3 weeks ago.  Felt really easy on their skinny rings :)

Tuesday

AM
30:00 AirDyne @ Z1, off every 5:00 for :10 L-hang w/quads flexed hard
+
10:00 hamstring/hip/quad mobility work

PM
A. Jerk balance, 5:00 tech work w/empty bar, play w/both legs forward on split
B. Power snatch clusters from blocks (mid-thigh), 3 x 1.1.1.1.1 light; :10 between singles, :90 rest
+
3 sets:
10m DB death march heavy right into 10m unweighted walking lunge steps
2:00 rest
+
3 sets:
10 ring dips
10 pull-ups
2:00 rest

AM

complete

PM

A. complete 

B. 65, 75, 85

+

complete with 50/hand 

+

complete

dips 5/5

pull-ups unbroken, butterflied


Today was awesome!  Except for the part where I jammed my thumb trying to steady the bar on the blocks after a weird bounce.

Quads felt like they were firing equally on the L-hang, but Leftie's still only 85%ish when standing or sitting.

Jerk balance was fine on my normal split leg, but soft and tentative on the opposite leg forward (which happens to be left, and maybe I was just hesitant to stomp on it?).  It didn't hurt at all, I was just not as aggressive with that leg forward.

Power snatches felt awesome, except for the mishap with my thumb.  Couldn't hook grip on the last set, but the snatching itself felt crisp and fast.  Knee was fine here, too.

I am not a fan of the death march.  This was super awkward.  Lunges were fine and easy.

Since it wasn't specified, I "kipped" the ring dips.  I don't think you'd call what I did kipping, but it wasn't exactly strict, so... yeah.  I really need to learn how to kip properly.  But those pull-ups!!  Smooth, in rhythm, and 10 wasn't even close to a max set.  Super excited about this.

Errrrrr... SERIOUSLY?!

Tuesday 8 July

AM
45:00 AirDyne @ Z1

PM
A. Squat clean from blocks (mid-shin - just the top blocks), build quickly to a heavy but fast single
B. Back squat, build to a tough set of 6, should be heavier than last week but leave something in the tank
+
8 sets:
400m row
20 double-unders
:30 front leaning rest on rings
2:00 rest

AM
complete
+
shoulder stuff

PM
A. 185, 190Fx2
B. 6 @ 255
+
complete; each row got a little faster
row splits, /500m average:
2:10.7
2:08.9
2:07.9
2:07.5
2:07.1
2:05.7
2:05.3
2:04.1

Nothing felt good today, and I don't know why.  Squat cleans felt off; the rep at 165 was the only really crisp one; 185 was ugly as shit and probably shouldn't have even tried for 190.  Deadlifted it on the first attempt, and missed the catch way forward on the second attempt.  I suppose I should be happy that I hit 185 on the first try after a 10lb jump.

Intended to go for 6 @ 260, but the bar felt extra heavy while warming up, so went with 255.  Glad I did, because the 6th rep was a little slow... should still be able to add a little next week, though.

Rows felt good, but double unders were a hot mess today.  Tried to transition quickly off the rower, maybe that had something to do with it?  Only 2 or 3 sets of 20 were unbroken, which is stupid.  Argh.

Tuesday 1 July

AM
45:00 AirDyne @ Z1

PM
A. Squat clean from blocks (below knees), build quickly to a heavy but fast single
B. Back squat, build to a set of 10 @ 250, this is it for 10s - GO FOR IT!
+
8 sets:
400m row
:50 front leaning rest on rings
2:30 rest

AM

complete

PM
A. 165, 175Fx4 
B. 9 @ 250
+
complete; each row got a little faster
row pace, average/500m:
2:10.5
2:09.2
2:08.4
2:07.6
2:06.7
2:05.8
2:04.6
2:02.8

Ughhhhh - 45:00 on the AD is SO BORING without getting off every 5.  Did the shoulder routine after.

Blocks were at a weird height (smallest block + rubber top) - the bar was at the middle of my kneecaps.  I kept hitching the bar to get it around my knees, which meant the bar path was way off and subsequently my cleans were atrocious today.  The first 3 fails at 175 were just pulls, and sort of got under the 4th fail but not really and dumped it forward.

Disappointed I couldn't get all 10 reps at 250.  I know, I know - 9 at 250 is still freaking awesome, but can't help being a little bummed.  It would have been such a nice, round number!  Got stuck on the way up on the 9th rep and almost lost it, still not sure how exactly I stood up with that... edited to add: This time last year, my 1RM was 245.  Holy crap, that's cool.

Row/FLR piece felt really good, despite being a sweaty mess in the corner of shame.  Each week I get more and more comfortable holding a sub-2:10/500m pace.  Progress!

Tuesday 24 June

AM
45:00 AirDyne @ Z1, off every 5:00 for 10 controlled band pull-aparts

PM
A. Squat clean from blocks (mid-thigh), build quickly to a heavy but fast single
B. Back squat, build to a set of 10 (add 5 from last week)
+
6 sets:
500m row
:60 front leaning rest on rings
3:00 rest

AM
complete

PM
A. 190
B. 10 @ 245
+
complete; each row got a little faster
row splits:
2:10.2
2:08.2
2:07.5
2:06.2
2:05.5
2:04.2

Squat cleans continue to feel excellent.  190 matches my squat clean PR from the floor.  Used the biggest block + rubber top - mid thigh, but closer to knee than hip.  Didn't catch 190 in the best position, but I think it was better than the 190 I got from the floor a few months ago... the reps at 175, 180 and 185 were all pretty crisp (and fast!).  

Back squats felt better this week than last week, but that last rep was terrible.  Never felt like I wasn't going to get it up, it was just ugly as shit and I knew it...

Row/FLR was much better than last week.  The last 500m was mental challenge to keep the pace, but aerobically felt really good.  Also, wasn't confident that I could do 0:60 FLR on the rings unbroken, so doing it 6x was surprising!

Shoulder feels great.  Drew gave me even more exercises, and says that I need to stay on top of them moving forward.  Going again Thursday... hopefully, that'll be the end of this.

Tuesday 17 June

AM
45:00 AirDyne @ Z1, off bike every 5:00 for 5 ring rows @ 2020

PM
A. Squat clean from blocks (mid-thigh), build quickly to a heavy but fast single
B. Back squat, build to a set of 10 (add 5 from last week)
+
8 sets sets:
350m row
:40 front leaning rest on rings
2:30 rest

AM
complete

PM
A. 175, 180Fx1
B. 10 @ 240
+
complete; each row got a little faster
row splits (/500m average):
2:10.0
2:07.9
2:06.6
2:05.2
2:03.8
2:02.8
2:01.6
2:00.9

Blocks were maybe just a tad high... still mid-thigh, but a little closer to hip than knee (two smallest blocks + rubber tops).  Haven't cleaned off the blocks much at all, and it took a few reps to get used to it.  Elbows weren't fast enough to get the 180 - caught it forward with my wrists in a weird position and called it there.

Last 2 back squats were very tough.  Not sure I have much more than that...

Wanted to do the same thing with the row/FLR piece as last week (increasing pace each round).  Which I did... but the last 3 rounds were a struggle to keep the pace under 2:05/500m.   I'm kinda annoyed that I have a hard time keeping a 2:00/500m pace... I feel like I should be a better rower than that.  Rested probably 0:10 longer before getting on the rings than last week in the later rounds.  This felt like it dragged on forever today.  The humidity didn't help... and neither did being in the corner away from the breeze.

Shoulder was a little angry after the 90 minutes with Drew Cook right before training... a lot of what he said made sense, but I don't think my shoulder is as bad as he made it sound, so I'm not sure I agree 100% with what he wants to do moving forward.  Going to see him again on Thursday, but anxious to talk to Stephen about it when he gets back...

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.

Saturday 3 May

AM
60:00 AirDyne @ Z1, off bike every 10:00 for 3 kipping handstand push-ups + :30 FLR on ground

PM
A. Squat snatch from blocks mid-thigh, build to a max
B. Clean-grip deadlift, 3 x 4-6, 31X1; 3:00 rest
C1. Ring dips, 6 x 2-3, 20X1; :60 rest
C2. Strict pull-ups, 6 x max, 21X0; :60 rest
D. Abwheel roll-outs, 3 x 10 slow & controlled; rest as needed to ensure quality reps

AM weight @ home: 171
PM weight @ gym:  175 (including belt)
(WTF?)

AM:
complete; 500-650 cal/hr; all HSPU and FLR unbroken - HSPU felt fantastic today! (blue gymnastics mat)

PM:
A. 120, 125Fx2
B. 185(6), 225(4), 225(4)
C1. +5(3), +10(3), +15(3), +20(2), +20(2), +20(2) - PR
C2. 4, 4, 3, 3, 3, 3 - all pronated grip
D. complete

Felt a million times better today than I did on Thursday.  Haven't snatched off the blocks in 2 years, so that was interesting.  Using the biggest block is just about the right height.  CGDL limited by thumbs only - probably would have been able to get 4 reps at any weight between 205-245, but hanging on for a 5th or 6th at that tempo wasn't happening today.

Ring dips and strict pullups felt solid (even though I've gained 2lbs in the past 2 weeks...wtf?).  That's a HUGE improvement on ring dips since the last time I did them (May-June 2013).  Stuck to tempo on the ring dips, but had a harder time on the pullups - I think I was going slower than 2 seconds on the way down, and on the last 2 sets hung at the bottom for a little more than a second before the 3rd rep.  These were  much harder doing pronated grip - usually do mixed on these.  Don't know why I felt like doing them pronated today.

First time using the abwheel.  Had a death grip on it, and felt like my arms were shaking more than they should be.

Solid day!

Oh, and I'm going to keep a food log until the next time I have to weigh myself.  Because that was mildly upsetting.

FOODS	Calories	Carbs	Fat	Protein	Cholest	Sodium	Sugars	Fiber
Breakfast
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
Beverly Int'l - Ump Vanilla Protein Powder, 1 scoop (31.5g)	120	5g	3g	20g	10mg	170mg	1g	1g
Lunch
Beef - Flank Steak (Usda Round Steak), 6 oz/84g	340	0g	16g	48g	140mg	60mg	0g	0g
Avocado - Californian, Raw, 84 g	135	7g	12g	2g	0mg	3mg	1g	6g
Trader Joe's - White Jasmine Rice, 1/4 cup - Dry	160	35g	0g	3g	0mg	0mg	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, 1 scoops	140	35g	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
Sweet Potato - Sweet Potato, Raw, Unprepared, 180 g	156	45g	2g	2g	0mg	123mg	9g	5g
Snack
Trader Joe's - Non Fat Cottage Cheese, 1 cup	140	10g	0g	28g	0mg	780mg	10g	0g
Strawberries - Raw, 5 medium (1-1/4" dia)	19	5g	0g	0g	0mg	1mg	3g	1g
TOTAL:	2,000	180g	79g	167g	260mg	1,387mg	28g	21g