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.

Sunday

A. Deadhang-to-inverted, 10 x 1; begin a rep every :30
B. Snatch balance, build quickly to a tough single
C. Overhead squat, 2-2-2, 22X1; 2:00 rest
+
7 sets for even times:
6 thrusters, 75
7 strict pull-ups
8 overhead walking lunge steps, 75
9 burpee box jumps, 20
:90 rest
+
1200m sled drag, same load as last week, alternate forward & backward as desired

A. complete

B. 155

C. 145, 155, 165(1)

+

2:52

2:57

2:42

2:50

3:00

3:22

2:56

+

complete with 90 on the sled

Another rough day.  I don't know what my problem is.

Was being very tentative with the barbell this morning.  Failed a couple of snatch balances (at light weights!), and also aborted a few well above parallel.  For some reason, I thought I would start the OHS sets at or above my heaviest snatch balance.  So, I got the 155 snatch balance, jumped to 165... and basically forgot how to jerk it from behind the neck.  Stripped the bar and built up again, but at this point I was getting tired and my wrists were killing me with the tempo.

I think I actually said "Fuck this" out loud like three times during the 7 sets.  I was not having it at all.  That was really hard. Now, several hours later, I appreciate the challenge, but at the time, I wanted to punch Stephen in the face.  Burpees were very, very slow on round 6, otherwise was pretty consistent throughout.  Pull-ups broken 4/3.  Overhead lunge steps were by far the easiest movement here.

Sled drag was just long.  At least the weather was beautiful!

Tuesday

AM
45:00 AirDyne @ Z1, off every 5:00 for 1/side light 1-arm KB overhead squat

PM
A. 1 muscle snatch + 1 tall snatch, 6 x 1 light & crisp; begin every :60-:90
B. Snatch high pull, 7 x 1 @ 110-115% of 1RM snatch; begin a set every :60
C. Back squat, 4-4-4-4 @ 80%, 20X1; 2:00 rest
D1. 1-arm DB row, 2 x 5-7/arm tough, 11X1; :30 rest between arms, :30 rest
D2. 1-arm DB press, 2 x 4-5/arm tough, 40X1; :30 rest between arms, :30 rest
+
4 rounds for even times:
7 burpee box jumps, 20
3 wall walks
400m row
2:30 rest

AM

complete with 25lb KB

+

shoulder stuff

PM
A. complete @ 65
B. complete @ 145
C. complete @ 240
D1. 55(7/7), 60(5/5)
D2. 35(3R/4L), 35(5/5)
+
3:17
3:13
3:07
3:04

So happy to get off the AirDyne every 5:00 again!  KB OHS were fun.

Barbell felt exceedingly heavy today.  Muscle/tall snatches were fine, but the snatch pulls felt like 200lbs.

Back squats were awful.  The 4th rep on each set was super ugly.  The triple at 280 from a few weeks ago felt easier than 240 today.  (WTF? From Saturday?)

Last couple of reps at 55 had suspicious elbow height on the DB rows... also, I don't know what was wrong with the first set of DB presses, but got all 5 on each arm on the second round.

Was dreading the last piece, but it ended up being the best part of the day.  Made a conscious effort to pick up the pace a little on the burpee box jumps each round; transitions and wall walks were consistent and rowed between 2:09-2:12.  I'm getting better at this kind of stuff; wish I would start to look forward to it instead of dreading it all day...

Wednesday 19 February

AM:
40:00 AD @ z1

PM:
A. Back Squat, 6 x 3 reps @ 80% of 1-RM; begin a set every 0:90
+
4:00 AMRAP (see below)
3:00 rest

6:00 AMRAP (see below)

3:00 rest

For time:
500 meter row
10 Burpee Box Jump-Overs (24”/20”)
20 Toes-to-Bar
30 Shoulder to Overhead (115/75 lbs)
40 Kettlebell Swings (24/16 kg)
50 Double Unders

A. complete @ 235
+
4:00 AMRAP: 8 TTB (row 2:08.8)
6:00 AMRAP: 15 S2O (row 2:09.3; TTB 4 x 5; S2O 15 unbroken)
For time: 11:43 (row 2:10.9; TTB 4 x 5; S2O 3 x 10; KBS 2 x 20)

BBJO were miserably slow (well over a minute to do 10…)

Happy to get some z1 in this morning... starts the day off nicely.  Need to get back in the habit.

Back squats felt good, but the third rep started to get a little slow on the last couple of sets.  

Felt like I should done much better on the AMRAPs.  I paced the row intentionally, thinking that shaving 5-10 seconds off the row would just translate into 5-10 seconds of resting before starting the next piece, but those BBJO were absolutely terrible.  I had no drive in my legs and spent a couple of seconds lying on the floor around rep 6 (on each round) so in hindsight maybe I should have picked up the pace on the row just a hair because it likely wouldn't have made a difference on the BBJO.  Broke everything else how I planned to, but probably stood around a little too much between pieces.  Argh.  

Saturday 1 February

35:00 AD @ z1

rest 4 hours

A. Push press: build to a heavy single in 15:00
B. Split jerk, 5 x 1 @ best weight in A; pause for 0:02 at the catch; begin a set every 0:60
C. Back squat, 6-4-2-1-2-4-6 @ 70-80-90-95-90-80-70% 1RM; rest 2:00
+
AMRAP in 5:00 of:
10 CTB pullups
10 alternating pistols
10 handstand pushups
+
(rest 2:00)
+
AMRAP in 5:00 of:
10 burpee box jumps, 24/20″
10 shoulder 2 overhead @ 135/95

A. 165 (PR +15). Loaded 170 but clocked myself in the chin.
B. Complete @ 165 – easy
C. 195(6), 225(4), 255(2), 265(1), 255(2), 225(4), 195(6) – easy
+
10 CTB + 10 pistols + 6 HSPU complete – failed a bunch of HSPU.
+
2 rounds + 10 BBJ + 1 S2O – pace slowed considerably on the BBJ.

Shoulder still bugging me on CTBs and HSPU.  Not sure why I had such a hard time with HSPUs today - was doing okay with them a few days ago.  Perhaps just fatigued versus fresh? Pistols felt great (with the bees knees).  S2O unbroken but transitions and BBJ were slow.  Breathing felt out of control on the last 5:00 piece - need to just pick up the bar anyway.  It's okay to be breathing.

Wednesday 10 July

sleep: 11pm to 630am (alarm)

7am: 30:00 AD MAP session
830am: eggs, rice, avocado
12pm: cottage cheese, broccoli, bell pepper
430pm: opt-she
630pm: progenex with coconut water
730pm: chicken, rice, sweet potato

calories: 2031
protein: 168
carbs: 256
fat: 38

-----

AM:
0:30 AD @ 50%
0:30 AD @ 85%
x30

PM:
A. Push press 8, 6, 8, 6; rest 2 min
B. Split jerk clusters 1.1.1×4; rest 10 seconds/rest 2 min
C. Amrap sets of 3 unbroken supinated chin ups in 10 min
+
Amrap in 12 min:
1 knees to elbow
2 burpee box jumps 20″ (step down)
2 k2e
4 bbj
3 k2e
6 bbj
(+1 k2e, +2 BBJ per round)

A. 105(8), 115(6), 115(8), 125(6)
B. 135, 145, 155, 155
C. 6 sets of 3, 1 set of 2
+
7 k2e + 14 bbj + 3 k2e
AD session this morning felt great, but needed to take a couple of water breaks.  Happy with the push press; split jerks felt really heavy today, and my wrists weren't happy.  Strict pull ups went better than I thought they would - getting better about catching the bounce at the bottom to string reps together.  The 12 minute AMRAP sucked - it was hot, and my hands are still ripped from Sunday.  Gross.

Saturday 28 July

Whole30: day 4

9am:
20:00 AMRAP of:
400m run
10 burpee box jumps
30 situps (anchored)
= 3 rounds + 400m run + 1 burpee box jump

1145am: eggs scrambled with onion and tomatoes

330pm: salad with salmon, avocado and hard boiled eggs

430pm: banana with almond butter

515pm: roasted sweet potato

grocery:
$15.97 at Trader Joe's (coffee, coconut oil, salt)
$72.61 at Costco (kleenex, smart water, avocados, multivitamin, vitamin D, fish oil)
$13.50 at Trader Joe's (sweet potatoes, almond butter, bananas, cantaloupe)

Wednesday 13 June

Five rounds for total time of:
10 burpee box jumps (over box), 20″
400m run
20 sit-ups
:60 rest


Total time: 21:47
Splits: 3:50, 3:36, 3:39, 3:26, 3:16