Wednesday

A1)
Single-leg unweighted hip hinge
3 x 10/side slow & controlled; :30 between sides, :30 rest

Complete

A2)
Bottoms up 1-arm press from lunge (forward leg is opposite working arm)
3 x 6-10/side; :30 between sides, :30 rest

20(8) across - equally challenging on both sides

B)
Clean-grip deadlift
take your time and build to a tough (not max) single for the day

273, tough enough for today

C)
Alternating KB pull-throughs from plank
3 x 10 light & controlled; :90 rest

Complete with 10lbs. Totally fine once I did the first one.

D)
AMRAP in 3:00
Assault Bike calories - nothing above 70 rpm for the first :60!

49 - held 68-71 for the most part, but did start out a little hot (73), and faded a little around 2:00 (63ish)

Friday - 4 months post-op

AM @ MobilityFit
5:00 Assault bike
+
3 sets:
ROM/Mobility
+
3 sets:
Crossover Symmetry
Z-press, PVC
Pull-ups, assisted by legs, with active hang on the last rep
+
tested out:
strict press, 33
push press, 33
push jerk, 33 (no)
hang power clean, up to 83
power clean, up to 83
snatch-grip deadlift, 83
clean-grip deadlift, up to 163
+
3 sets:
3-way bicep curls, 10/hand
floor press, 25/hand
1-arm dumbbell row, 30/hand

PM
A) Pistols
5 x 4-5/side, 21X1; :45 between sides
B) Terminal knee extensions
3 x 20/side w/pause @ back; :30 between sides
C) 5 sets
10 glute-ham sit-ups
30 single-unders
:60 rest
D) Not for time
90m plate pinch carry, break and rest as needed

A. complete-ish unweighted, a few wobbly reps but mostly good
B. complete with green band
C. complete, super easy
D. complete with 25/hand, 6 x 15m
+
double-under practice, including a set of 40 unbroken and a couple sets of 20+


TODAY WAS FANTASTIC.

Kellie is in town, I'm taking a MUCH needed break from work, and I'm cleared to do so many new exercises!

Drew said we'd take today to see what kinds of things I could start to build into Stephen's programming. He got a text from Tim yesterday in all caps saying that I was doing AWESOME, so that's encouraging. Strict press and push press were surprisingly fine, with good scapular mechanics throughout and no pain. Not ready to catch the bar in a jerk position, tried twice and it didn't feel right at all. Hang power cleans felt better than cleans from the floor for some reason, but all fine. No issues at all with the deadlifts. Some residual tightness on my upper arm on external rotation, but that will continue to improve. No pain and definitely no instability, but I can already tell my shoulder is gonna be sore just from all the added new stuff.

PM stuff was super chill. Totally surprised I can still do double-unders... this is encouraging that muscle memory may be there for a number of movements, and I'm not necessarily starting back from zero.

Wednesday

A. Halting clean-grip deadlift clusters (pause for :02 just below patella on way up and down), 3 x 1.1.1; :10 between singles, 2:00 rest
B. Safety bar alternating reverse lunges, 3 x 8-10 total; 2:00 rest
C. Weighted hip extensions, 3 x 15, 20X1; :90 rest
+
8 sets for reps:
:20 sit-ups
:10 rest
+
12:00 Assault Bike @ 90% aerobic - goal is same pace as last week for an extra 2:00...

A. 143, 163, 183

B. +100, +110, +120(8)

C. 15lbs across 

+

110, anchored with abmat

+

119 calories, steady 55-56 RPMs throughout 


Deadlifts continue to feel shockingly heavy.  The first time I picked up 163, I was like, "there's no way I'll ever clean this again." I really hope that's not true, but that's how heavy it felt. Shoulder was fine, I just feel weak.

Lunges felt okay, wore knee sleeves (for the first time on these).

Low back got lit up by the end of the hip extensions; I'm glad I didn't go up in weight.

Sit-ups were a steady 15/round through 75, then dropped off. Started using my arms to get momentum by the end, which didn't feel great on my shoulder, so i sacrificed a couple of reps to go back to controlled ab movement without throwing my arms. 

Assault bike was challenging in a good way.  This felt exactly the same as row repeats, when you're trying to stay on a certain pace on the dot.  It was never so tough that I needed to slow down, but I definitely had to pay attention the whole time. High breathing, no burn. 

Skyped with Mike today.  We're not changing the macros (145P/80F/200C) for the time being.  I confessed that last week had more days off plan than on plan, and I'm starting to feel like I'm losing all the progress that I made over the last 9 months. Last week was hard, I was so uncomfortable (and stressed and depressed) that I self-medicated with ice cream and margaritas on multiple occasions. I'm still having a hard time caring... this was fun when I was doing it for performance, and it's lame to be on a diet. I still don't want to get fat though, so I should probably get it together.  

Also, Mike was surprised that I haven't been doing AM Z1 sessions. Honestly, I mostly just got lazy. And I STILL haven't slept through the night (...kill me), so I really don't feel like setting an alarm and sleeping any less than I already am. I suppose I can add it back in on days when I'm not in a hurry... like tomorrow, perhaps...

Wednesday

AM

@ MobilityFit

10:00 Assault bike 

+

3 sets:

Kettlebell screwdrivers, 10/side with 15lb

Beginning of TGU, 5/side unweighted 

External rotations with elbow on knee, 10/side unweighted 

Plank, 0:60

Trap 3, 10/side unweighted 

PVC pull-aparts, 10 with #1
Z press, 10 with PVC pipe
+
3 sets:
Crossover symmetry, rows (red), As (purple), Ts thumbs up (purple), Ts palms up (green), half snow angels (green), 10 each
Quarter external rotations, 5/side with 2.5lbs
Earthquake bar, 0:60 hold with 2x 25/side, red bands on both
Earthquake bar bench press, 25/side with red bands
Z press, 10 with training bar
Close-grip bench press, 10 with women's bar
Plank on Indo board, 0:60
Front/back, left/right, clockwise and counterclockwise from plank on Indo board, 10 each
Tricep extensions, 10 with 20/hand
Floor press, 10 with 25/hand
Plank step ups onto 25lb plate, 3/side
Perfect push-ups, 5
Lateral plank steps, 5/side
3-way bicep curls, 10/hand

PM
A. Clean-grip deadlift, 5-4-3-3-3 light/moderate, 3131; :90 rest
B. Safety bar alternating reverse lunges, 3 x 10-12 total; 2:00 rest
+
5 sets:
12 hip extensions right into :20 Sorensen hold
:30 rest
:30 sit-ups w/feet anchored
:30 rest
+
10:00 Assault Bike @ 90% aerobic

A. 123(5), 133(4), 143(3) x 3

B. +100, +110, +120(6)

+

complete 

+

complete, 103 calories

Shoulder felt better today than the last 2 days, but still not as good as it felt last week. Drew thinks it was just the accumulated volume of rehab exercises I've been doing that pissed it off. Apparently, he had me doing 2-3x more than his average client, who already does 2-3x more than the typical shoulder patient, so it was just too much. (Although, I did NOTHING that I wasn't told to do, and in fact I felt like I was slacking since I didn't even run through everything as much as I was supposed to...). You're going to roll your eyes when you read this, but I'm disappointed that my shoulder just can't handle the aggressive, fast-paced rehab. My brain knows that it's only been 6 weeks, and it was a pretty major thing to recover from, but I'm still bummed that this is the second time that I've gotten into a groove of feeling good and adding in new things then we have a week setback. I'm not very patient, so it's hard to accept that it's just going to take time, and there's really nothing I can do to speed it along. Drew told me not to do any shoulder stuff on my own until my next appointment at MobilityFit (Monday), to make sure everything just calms the hell down. We cut a few things that were okay last week but bothered me today, pretty much all the loaded external rotation and overhead work (and for some reason, the serratus punches were uncomfortable today). Blah. I know stepping back for a week doesn't make a difference at all in the grand scheme of things, but it's still frustrating. I'm not depressed about it, just annoyed.

Felt kinda out of it this afternoon at CSC, not sure what my deal was. 

Deadlifts felt shockingly heavy. Not really "heavy," but heavier than 143 should feel. I'll blame it on the tempo.

Lunges felt great until they didn't. Stopped the last set early just to be safe... I don't THINK I would have failed the next rep, but didn't want to chance it. 

5 sets were good. 21 sit-ups across. 

Assault bike also was good. Wanted to hit 100 calories, and did it while staying aerobic. 55 RPMs steady for 8:30, bumped up to 60 RPMs for the last 0:90. 

Wednesday

AM @ MobilityFit
10:00 Assault bike

+

3 sets:

Kettlebell rotations, 10/side with 15lb
Beginning of TGU, just to elbow support, 5/side unweighted

Quarter external rotations, 10/side with 2.5lb
External rotations with elbow on knee, 10/side with 2.5lb

Houghston's As, 10 unweighted
Houghston's Ts, palms down, 10 unweighted

+

4 sets:

Crossover Symmetry rows, red, x 10

Crossover Symmetry Ts (thumbs up), purple x 10

Crossover Symmetry Ts (palms up), green x 10
Crossover Symmetry As, purple, x 10

Crossover Symmetry A/T/Y, green, x 10

Crossover Symmetry Ys, green, x 10

Crossover Symmetry half snow angels, green, x10

Crossover symmetry external rotation, green, x 10

Earthquake bar, 0:60 hold with 2x double red bands and 25s 

Earthquake bar bench press, 10 with double red bands and 25s

Earthquake bar seated overhead hold, 2:00 with double orange bands and 15s

Earthquake bar seated strict press, 10 with double orange bands and 15s

Close-grip bench press, 10 with 33lb bar

Farmers walk, 50m with 65/hand

Push-ups, perfect: 7, 5, 5, 5 

Tricep kick backs, with 20/hand 10, 10, 9, 8

Dumbbell floor press, with 25/hand 15, 15, 15, 10
Serratus punches, 10/side with 25lb

Single-arm bent-over trap 3, 10/side unweighted

3-way bicep curls, 10 with 10/hand

PVC bar overhead pull-aparts in front, 10 with #1

Plank steps up and over 25lb plate, 3/side

Lateral plank steps, 5 steps/side 

Z press, 10 with training bar and 5s

Strict pull-ups, 10 with toes on box throughout

Plank with hands on indo board, 0:60

Plank with hands on indo board, rocking front/back, left/right, clockwise, counterclockwise, 10 each

PM @ CSC
A. Clean-grip deadlift, 5-5-5-5-5 light, 3131; :90 rest
B. Safety bar alternating reverse lunges, 3 x 12-16 total; 2:00 rest
+
5 sets:
10 hip extensions right into :20 Sorensen hold
:30 rest
:30 hollow rock
:30 rest
+
10:00 Assault Bike @ 90% aerobic

A. 83, 103, 123, 123, 123

B. +70, +90, +100(12)

+

complete

+

complete, 92 calories, 53-55 RPMs

Highlights of PT: regular bench press! And regular push-ups! And getting a bar overhead! A fair bit of discomfort overhead, especially if the earthquake bar drifted backwards, but not bad enough to cut it. Actually the most uncomfortable things today were all on the Crossover Symmetry. Have a hard time bringing hands together in front of me with straight elbows (Ts) with even 3lb resistance, snow angels had pathetic wings (like, hip height), and external rotation at 90 degrees abduction is awful (around 60 degrees even with no resistance). Feeling like it's going to be a while to get full ROM back in all directions... but happy with all the additions and strength improvements within the ROM that I do have. It's only been 5 weeks. It's already been 5 weeks! 

Stuff at CSC was good. Deadlift weight was light on everything except the thumbs, those poor guys are out of practice. Lunges were great. 5 sets were great. Assault bike was great, getting pretty close to the upper limit of aerobic but it feels excellent to push it a little. 

Also, Mike suggested cutting all my PM supplements (melatonin, GABA and ZMA - which all together STILL didn't improve sleep), and so far no change. Ughhhhhhh. I forget what it's like to sleep. 

Wednesday

Minutes accumulated on a bike: 17

Minutes accumulated with the Marc pro: 45

@ MobilityFit:

Graston 

+

4 sets:

Rotate kettlebell, start of Turkish get-up position but bottom up, 10 with 15lb

Tricep kickbacks on floor, 10 with 10lb/hand

Serratus punches, 10/arm with 10lb

Single arm raises from hands and knees, 10/arm

Quarter external rotations, 10 with 2lb 

External rotations, elbow on knee, 10 with 2lb

3-way bicep curls (thumbs up, palms down, palms up), 10 each with 1.25kg/hand

Single-arm bent over trap 3, 10/arm unweighted 

Earthquake bar, 2:00 hold with red bands and 20s, orange bands and 10s

Plank with hands on bench, 0:60 

Strict pull-ups with feet on box, ~50% assisted by legs and 0:03 negative, x 10

Banded tricep pull-down, 20 with looped red band

Clean-grip deadlift with reset at the bottom of each rep, 10 @ 85lbs

Seated overhead hold, 0:60 with PVC pipe

Z press, 10 with PVC pipe

Crossover symmetry rows, red, x 10

Crossover symmetry, isometric A holds, purple, x [10 x 0:30] (only 3 sets)

Crossover symmetry, Ts, green, x10

Good (long) day at MobilityFit. Don't quite have full ROM overhead (at the bottom of a pull-up or with the PVC pipe) but it's close, maybe an inch away. It's weird how it goes from no pain to excruciating within a degree. Based on where my repair was, Drew said that will be the last thing to come back. 

Skipping the gym this afternoon, getting a massage and a beer. 

Friday

Minutes accumulated on a bike: 100

Minutes accumulated with the Marc pro: 180

Things I did today:

Mobility, t-spine and lower body

Crossover symmetry, rows (yellow), As (red), Ts (purple), 3 x 10

Safety bar squats, 3 x 10, +30 on bar

Static flexion stretching

Quarter external rotations, 3 x 10 @0.5lb

Clean-grip deadlift, 3 x 10 @85

Plank against wall on elbows, 3 x 0:60

Single arm trap 3, 3 x 10

500m row, 2:35ish x2

Shoulder was really aggravated today. The pattern this week has been significant soreness in the morning that improves throughout the day and improves with movement, but that was not the case today. Nothing I did in the gym made it worse, but I expected it to feel better after exercise and it didn't. Today was also the first day I didn't take any ibuprofen or Tylenol, I didn't think they were doing much but maybe they were. I should probably remember that I'm only 10 days out and even though I can do a ridiculous amount of things I "shouldn't" be able to, I did have two holes drilled in my bone. And that shit hurts.

Talked to Mike today.  The gelato pity party is over.  Going to experiment with some things over the next month or two while I'm rehabbing my shoulder and see if I can drop a fair bit of weight while performance is on the back burner...sitting at 158.1 right now, hoping to get closer to 150. I think he's excited for the challenge.  I'm less excited about being on a diet, but I'm game.

Thursday - rehab day 3

Minutes accumulated on a bike: 95

Minutes accumulated with the Marc pro: 225

Things I did today:

Earthquake bar, top of close-grip bench hold, red bands and 25lb kettlebells
Triceps pull-down, cut red band
Crossover symmetry rows (red), As (yellow), Ts (green)
Quarter external rotations, elbow at side, 0.5lb
Plank against wall, on elbows
Clean-grip deadlift, 10 @ 65lbs
500m row, 2:20-2:40/500m, damper @ 5
Front squat, 10 @ 45lbs
Single-arm bent over trap 3

Isometric RC tabata series 

Static flexion stretch 

100 walking lunges 

Lower body mobility 

PT continues to go very, very well. There are no words to describe how happy I am. I think Drew is excited, too.

Back squats will have to wait- couldn't get in position under the bar at all. But between front squats and safety bar squats, I'm golden. Looking forward to shifting some of this to regular programming at CSC. 

Also, started wearing a posture shirt. Not sure how practical that's going to be once I resume my normal life, but I'll give it a shot. 
Still waiting for the night that I'll be able to sleep.

Tuesday

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

PM
A. Clean-grip deadlift, build quickly to tough single - not max, leave 20-30 in the tank
B. 1-arm DB overhead carry, 3 x 20-30m/side; :60 between sides
+
5 sets:
10 deadlifts, 95
200m row
:30 front leaning rest on ground
2:00 rest
+
10:00 mobility of choice

AM

30:00 AirDyne @ Z1

PM

A. 273

B. 10lbs across 

+

complete

subbed hollow rock for FLR

+

complete 


Seriously, being injured is the worst.  Although I think my shoulder might feel a little better than it did yesterday... so I'm hopeful.  Still trying not to mess with it at all.

Clean grip deadlift felt fast.  Also, I power cleaned 85lbs just to move my barbell and only had mild discomfort, so that's encouraging.

Once the dumbbell was overhead, there were absolutely zero shoulder issues, but felt a sharp pinching when initiating the press to get it up.  Didn't take the 0:60 between sides, pretty much just went down and back 6x straight through.

Didn't time the 5 sets, but all were within 1:50-1:55.  Deadlifts were fast and easy, tried to push the cycle speed here.  Initially, I was hesitant about rowing, but Stephen advised me to put the damper down to 1 and not try very hard, and this ended up being totally fine (pulled around 2:15/500m).  Hollow rocks were fine.  I tested out a FLR before I started, and felt that same sharp pain in that same spot, so decided not to chance it.

Tuesday

AM
30:00-60:00 easy walk or hike

PM
A. Hang power clean from below the knees (will probably have to reset below the knees), build quickly to a moderate double
B. Split jerk, 5 x 1 @ 80-85% 1RM; begin a rep every :90
C. Touch-and-go clean-grip deadlifts, 8-8-8-8 speed over load; 2:00 rest
+
For time @ 80%:
100' handstand walk
90 row calories
30 kipping handstand push-ups
200m Farmer's walk, 70/hand

AM

subbed 45:00 mixed AirDyne and mobility

PM

A. 155

B. 175 (83.3%)

C. 175 across 

+

16:34


Eeeesh, I am not a fan of the hang clean from below the knees.  That was a super awkward position, and I didn't feel strong pulling from there at all.  Each time I would successfully clean the bar, I was kind of surprised, like "how'd the bar get all the way up here?!"

Split jerks were easy.

Not gonna lie, chose 175 for the clean-grip deadlifts because that was what was already on the bar.  Tried to go AFAP, felt like the speed would have been the same with anywhere from 155-195.

FT piece went better than I thought it would.  Handstand walk broken 50/50, no problem.  Rowed around 800 cal/h.  Handstand push-ups actually felt okay today, all sets of 5.  Farmer's walk was easy for the first 125m, then grip started to go.

Tuesday

AM
30:00-60:00 easy walk or hike

PM
A. 1 power clean + 1 hang power clean + 1 split jerks, 5 x 1 starting @ 145 and adding set-to-set; begin a set every 2:00
B. Touch-and-go clean-grip deadlifts, 8-6-4-2; 2:00 rest
C. Kipping handstand push-ups, 3 x :60 steady reps; 2:00 rest
+
For time:
150' handstand walk
30 alternating KB snatch, 35

AM

subbed 30:00 AirDyne @ Z1

+

10:00 mobility

PM

A. 145, 155, 160, 165, 170

B. 215(8), 245(6), 265(4), 275(2)

C. 6, 9, 8

+

4:31


Felt like garbage today.  I managed to give myself an outbreak of shingles (Jesus, I didn't realize I was THAT stressed out), which started to develop late last night.  Saw the MD today and got antivirals, which should shorten the lifespan of the outbreak, but she said that in the days before the rash starts, you can feel as fatigued as when you get the flu.  This explains a lot about why I had been feeling so lethargic over the past week.  So, now I'm on a high dose of the antiviral medicine, but that's making me super nauseous and made training today rather unpleasant.  WHY DOES THIS STUFF HAPPEN TO ME.

Anyway.  That being said.

Barbell complex felt better than last week, I think I'm getting more comfortable with the heavier HPC.  Everything was crisp except for the final jerk at 170, which I pressed out.

Deadlifts were so freaking heavy.  Pulled 215 once and knew that's where I was going to start for the set of 8, even though it was less than last week.  

Kipping HSPUs were a disaster.  I had a terrible headache by this point in the evening and was super hesitant to drop down onto the mat.  I almost scrapped this whole piece (perhaps I should have). 

Broke the handstand walk into 3x50', with a lot of rest between segments.  Just felt extremely fatigued.  The kettlebell snatches went well though, took 0:91 to complete the 30 reps at a steady pace with no breaks.  Looking forward to this event at the competition (I assume I'm doing these? I'd like to...).

Tuesday

AM
30:00-60:00 easy walk or hike

PM
A. 1 power clean + 1 hang power clean + 2 split jerks, 5 x 1 starting @ 145 and adding a bit set-to-set; begin a set every 2:00
B. Touch-and-go clean-grip deadlifts, 10-8-6; 2:30 rest
C. Kipping handstand push-ups, 10:00 practice/tech work
+
20-15-10 for time @ 90%:
Handstand walk meters
Kettlebell swings, 53

AM

subbed 30:00 AirDyne @ Z1

+

10:00 mobility

PM

A. 145, 155, 160, 165, 170

B. 195(10), 225(8), 255(6)

C. complete

+

4:39


Power cleans felt super easy today.  Some of the hang power cleans were better than others.  Split jerks were easy, but the hardest part of the whole thing was returning the bar to the shoulders for the second split jerk.

Started out a little light on the deadlifts... 10 at 195 was super easy, and 8 at 225 was still fast and easy.  Made the big jump to 255 for the set of 6, and speed slowed considerably but it wasn't a max.

Kipping handstand push-ups were a disaster.  I set up to Open standard and videoed all of these to make sure heels were legal (no issues).  Over the course of the 10:00, I made 3 sets of 5, and 8 sets of 1-3, in which I fell off the wall or lost my balance at the bottom. UGH I HATE THESE.  My kip is still kind of pathetic, but when I really try to bring my knees all the way down to my chest, I fall off the wall.  More practice, please.  At least I'm not failing to lock out reps... 

For time piece was hard, my shoulders felt super fatigued right from go.  Everything unbroken.  Picked up the bell with a decent sense of urgency, but took quite a long transition before each handstand walk to ensure I could complete the distance unbroken.  Felt the Christmas cookies here.  Blech.

Sunday

AM
30:00-60:00 easy walk or hike

PM
A. 1 power clean + 2 hang power cleans + 1 split jerk, take your time & build to a max
B. Clean-grip deadlift, 5-4-3-2-1, 11X1; 2:00 rest
+
15:00 @ 80%:
3 strict handstand push-ups
6 kettlebell swings, 70
9 toes-to-bar

AM

subbed 20:00 AirDyne @ Z1

PM

A. 155, 165Fx3

B. 225(5), 240(4), 255(3), 275(2), 300F, 285(1)

+

9 + 6 KBS

Power cleans felt really good today, but I was having all kinds of issues at 165, which was extremely annoying.  Made the PC easily 3 times, and lost my grip on the first HPC (attempt 1) or the second HPC (attempt 2).  Didn't even go for the HPC on the 3rd attempt. I don't know what the problem was.  It wasn't even my broken thumb that lost the grip, it was the good hand both times.

CGDL felt heavy but not too slow, so I made the somewhat aggressive jump to the single at 300 but couldn't break it off the ground (although it's possible I didn't try all that hard).  Stripped the small plates and made the single at 285, but it felt very slow.  I'm forever destined to suck at deadlifting.

The 15:00 piece felt like it dragged on for an hour.  I looked at the clock 4 minutes in and audibly groaned.  Everything unbroken until the last set of TTB when I started to rip (5/4), with deliberate transitions. 

I'm hoping to take a few days off when I'm in CA over Christmas.  Today was the second day in a row that I've come home after training and I just want to lie down and cry.  I don't know what my problem is; physically, I feel great (like, best-ever), so I don't feel like it's an overtraining thing.  Work stress is dramatically better than it was a month or two ago, so it's not that.  Maybe it's that I haven't taken any time off since my knee surgery 6 months ago, or maybe it's that I feel like I should be progressing faster than I have been, or maybe it's the pressure of the impending Open season.  I'm just really sad and I can't shake it.

Sunday

AM
30:00-60:00 easy walk or hike

PM
A. 1 power clean + 1 hang power clean + 1 split jerk, 1-1-1-1-1 tough but not maximal; begin a set every :90
B. Clean-grip deadlift, 6-5-4-3 moderate, 11X1; 2:00 rest
+
4 sets for even reps/calories:
:30 strict handstand push-ups
:30 rest
:30 ski erg
:30 rest
:30 strict handstand push-ups
:30 rest
:30 kettlebell swings, 53
:90 rest

AM

subbed 35:00 AirDyne @ Z1

PM

A. 125, 145, 155, 160, 165, 170F (PC only)

B. 215(6), 225(5), 235(4), 245(3)

+

9, 9, 9, 9 strict handstand push-ups 

6, 6, 6, 6 ski cals

8, 8, 8, 7 strict handstand push-ups 

15, 15, 16, 16 kettlebell swings 


Power cleans felt really easy today, but I was struggling with the HPC on all reps - bounced them all, but was kind of off balance and caught these wide instead of low.  Split jerks were easy and crisp.

This is definitely the upper limit of moderate for the CGDL... in Olys, no belt.

Shoulders are completely, 100% fried.  Jesus.  3/3/3 on all rounds on the first set of strict HSPUs, one pull shy of 7 calories on all rounds of the ski erg (800-900 cal/h), 3/3/2 on the second sets of strict HSPUs (3/3/1 on the last set), and all KBS unbroken.  Hands were inside a 24"x34" box for the handstand push-ups, but I'm 99% certain these were not to Open standards based on how I had to adjust my positioning last week on 15.4.  

Sunday

AM
30:00-60:00 easy walk or hike

PM
A. Hang power clean gauntlet, 1 every :60 starting @ 125 and adding 5 every :60
B. Clean-grip deadlift, 8-6-4 moderate, 11X1; 2:00 rest
+
15.4 @ 85%
+
3 sets steady:
200m ski erg
60 double-unders
1:1 work:rest

AM

30:00 AirDyne @ Z1

+

15:00 mobility

PM

A. 180 power, 185 to parallel (video of both)

B. 195, 215, 225 - no belt

+

66, 2:28 (+17 and 0:47 faster split) (round of 15 hspus)

+

1:56 

1:55

1:57


Hang cleans felt much better than last week.  The 180 was a HPC PR +5, but I'm hesitant to say that the 185 was power.  It felt like a squat, and it looks exactly at parallel... but I'm super pleased that I'm continuing to get lower instead of wider as it gets heavy! 

No issues on the CGDL.  My hamstrings were actually a bit sore from these last week, which was a first - maybe I'm finally learning to pull with something other than my back.

Wanted to smash 15.4.  I didn't.  Huge improvement from 8 months ago, but it's still an extremely weak score (from 699 in the region to 430).  And yes, I know it said @ 85%, but I'm not sure how much faster I really could have gone without risking failing more handstand push-ups.  Did 3, 6, 5/4, 4/4/4, then the video of the 15 is linked above (tried for 3's, but one fail, ended with 2's).  Had 0:10 to get back to the wall - rushed one rep, I locked it out but fell away from the wall, so no-rep.  Heels were clearly over the line on all reps, but I had to move my hands significantly closer to the wall than I naturally would have chosen.  All PCs quick singles.  I really didn't feel like I was resting  all that much, but the video makes it painfully apparent that I'm spending an enormous amount of time standing around.

Ski / double-under was fine... skiied at 2:20-2:25/500m, intentionally broke the first two sets of DUs 40/20, tripped on the third set (38/21/1).

Sunday

AM
30:00-60:00 easy walk or hike

PM
A. Hang power clean, build quickly to a heavy single
B. Clean-grip deadlift, 10-8-6 moderate, 11X1; 2:00 rest
+
8:00 @ 80% of [1 hang power clean @ 88% of best load in A + 3 strict handstand push-ups to Open standard]
4:00 rest
For time:
90 double-unders
30 ski-erg calories
90 double-unders

AM

subbed 13:00 AirDyne @ Z1

PM

A. 165, 175Fx2

B. 155, 175, 195 - no belt

+

11+1 HPC @ 145

+

6:10

PM2
90:00 rock climbing @ Climb Time


Hang power cleans felt pretty terrible today.  The first miss at 175 was close, just too forward to save it.  Only deadlifted it the second time, and kind of didn't know what to do with the bar from there - it felt super heavy.  It kind of felt like the same problem I was having with the hang snatches from the other day, where I just didn't know how to engage my legs from the hang position. 

Clean-grip deadlifts felt good.  Kind of guessed on what a "moderate" weight would be here... 

Hang power cleans continued to feel like shit in the 8:00 piece, but no misses (some quite ugly, some less ugly).  All strict HSPUs unbroken.  Had Kellie watch a few reps while I warmed up to make sure my heels were over the line, then made chalk handprints to make sure that I always put my hands in the same place.  Made sure to flex my feet to raise my heels as much as possible at the top, but there was no one watching these reps and I didn't video, so I'm just assuming that I was consistent enough to ensure these were all to Open standard.  I did have to adjust to a slightly narrower position and slightly closer to the wall than I had been doing, but not a huge change.

Double-unders were great on the first set; tripped at 67, then a few small sets to finish the 90.  Skiied at >800 cal/h.  Second set of double-unders was complete shit; no set bigger than 25, and lots of trips on the first jump, which added an enormous amount of time.  I really think my rope is just a quarter of an inch too short, and when I get fatigued and my arms drift away, the rope no longer grazes the ground...

Had a work outing to Climb Time today, and Kellie and Chelsea joined me!  This was super fun.  It was really cool to learn something new and, as cheesy as it sounds, use your fitness outside of the gym.  I'd like to go again!

Not pictured: the ground, approximately 6" out of frame...

Thursday

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

PM
A. Power clean, 10:00 to build to a moderate single - stop before feet move out
B. Clean pull w/drop from top, 3-3-3 @ A; 2:00 rest
C. Clean-grip deadlift, build quickly to moderate single
D1. Shoulder press, 3 x 5-6, 21X1; :60 rest
D2. 1-arm DB row, 3 x 5-6/arm, 21X0; :30 between arms, :60 rest
+
10 sets:
:30 bike @ 80% aerobic - above Z1
:30 bike @ 50%

@ Active

AM
60:00 complete with bike, row, mobility and a few air squats, + 3 sets of 2 unbroken MUs

PM
A. 155 in nanos, no belt 

B. Complete @ 155

C. 245, no belt

D1. 75, 85, 95(5)

D2. 45, 55, 60(5)

+

complete 

Felt fantastic after the 60:00 AM session, so spent an additional 10:00 on muscle-ups. I'd like to try to get 3 in a row within the next week... these were excellent today, with the first one of each double caught very high (for me), with a lower catch on the second but no struggle. Getting more and more comfortable pushing ROM beyond 90 on the air squats, as long as I spend a ridiculous amount of time stretching first. 

So happy to put a little weight on the bar today! Feels good to get back to somewhat normal training. 

Didn't bring home any gear except for wrist wraps. Felt kind of nice to be able to hit the cleans and deadlifts easily without relying on shoes or a belt. Power cleans felt super crisp and easy, 145 felt like 95, so went up to 155 which was still very easy but not quite as crisp, so called it there. Clean pulls were fine. Clean-grip deadlifts were also very easy, speed slowed just a tiny bit at 245 so called that moderate and moved on. Built very fast (175-225-245). Thumb is still jacked up, but triple-taped it and was able to loosely hook grip for A-C. 

Shoulder press and dumbbell rows felt great. Assault bike also felt great. Solid day all around. 

Tuesday

AM
mixed round-the-world of choice, include :10-:15 L-hangs in there somewhere, nothing else tough though...

PM
A. Split jerk from blocks, build to a tough single
B. Power snatch clusters, 5 x 1.1 @ 75-80% 1RM; :12 between singles, 2:30 rest
C1. Clean-grip deadlift, 3 x 3-4, 31X1; :60 rest
C2. Strict handstand push-ups, 3 x :90 steady; :90 rest
+
3-5 sets:
:30 row very hard
4:30 walk rest

AM

30:00 complete with AirDyne, L-hang, row and freestanding handstand holds

PM

A. 195, 205Fx2

B. complete @ 100

C1. 235, 245, 255(3)

C2. 14, 16, 12

+

157m

157m

158m

156m 

Solid training day!  Nice to finally have a day where I didn't feel rushed.

Enjoyed the unstructured Z1 piece this morning, just cycled through as I felt like it without watching the clock (for the most part). 

Split jerks felt great, considering it's been MONTHS since I've done them.  185 was crisp; had a little bit of a soft catch at 195 but still felt pretty solid, and missed 205 in front twice.  The second miss was pretty close, though.  Fun to work with Chels for a change of pace!  The only not fun part was trying to put the blocks back against the wall, during which I stabbed myself in the finger with an exposed screw, smashed my hand between the wall and the blocks, and faced a very large spider.

Power snatches were nice and crisp.

Clean grip deadlifts were hard on the thumbs, but the weight felt pretty decent.

Strict handstand push-ups felt great today!  The first two sets were done in Oly shoes (the third set in socks).  First set was 2 sets of 3 then all doubles, second set was 4 sets of 3 then doubles, third set was 2 sets of 3, doubles then two singles (one fail).  The improvement here is really cool.

Row sprints felt pretty good; saw 1:31/500m on all, but couldn't get below that and hung out at 1:32-1:34 for the most part.  

Skyped with Mike Kesthely a couple of days ago - he modified his original suggestion and now I'm aiming to hit 165g protein, 175g carb, 100g fat (this is pretty close to what Stephen had previously suggested and pretty close to what I was hitting daily from November through April).  I'm shifting more of these carbs to breakfast, adding BCAAs before Z1, and ditching the creatine in my PWO shake for the next couple of weeks, and we're going to Skype again on July 27.  I know the knee scope is going to throw a little bit of a wrench in things for a few days... just anxious to be back in a regular routine, but that's not going to happen until September... 

Tuesday

AM
35:00 AirDyne @ Z1, off every 7:00 for :05-:10/side 1-arm passive hang from bar + :30 front leaning rest on rings

PM
A. Power snatch clusters, 4 x 1.1.1.1 @ 70-75% 1RM; :10 between singles, 2:30 rest
B. Clean-grip deadlift, 3 x 4-6, 31X1; 2:30 rest
C1. Strict handstand push-ups, 3 x max in :75 steady; :75 rest
C2. Reverse hypers, 3 x 3-6, 21X1 (pause @ top); :90 rest
+
3-5 sets:
:25 row very hard
4:05 walk rest

AM

complete 

PM

A. complete @ 95

B. 205, 225(5), 225(4)

C1. 6, 7, 6

C2. +30, +40(5), +40(6)

+

133m

131m

131m

MOVING IS THE WORST.  I'm exhausted. Rushed through everything today because I felt guilty that I left Mom behind to reassemble my furniture. She'll join me at the gym the rest of the week. 

Power snatches were pretty crisp. 

Clean grip deadlifts were murder on my thumbs, otherwise felt fine. 

Strict handstand push-ups felt AWFUL, not nearly as strong as they felt last week. Opened with 3 or 2, then 2s or 1s. Maybe two or three fails where I just lost tension at the bottom and fell on my head. 

Reverse hypers were fine, that tempo is no joke. 

Row sprints were fine, I probably would have been okay for the full 5 sets but I felt pressed for time so I only did 3. Saw 1:29 on the first one, but couldn't get  below 1:30 on the second and third. 

Ugh hopefully we are done with all the hard work moving and the next couple of days will be much more laid back.  Super grateful that Cody and Austin helped!! 

Tuesday

AM
30:00 AirDyne @ Z1, off every 5:00 for :05-:10/side 1-arm passive hang from bar

PM
A. Power snatch clusters, 3 x 1.1.1.1.1 @ 70% 1RM; :10 between singles, 2:30 rest
B. Clean-grip deadlift, 2-2-2, 3131; 2:30 rest
C1. Strict handstand push-ups, 3 x max in :60 steady; :90 rest
C2. Reverse hypers, 3 x 4-8, 21X1 (pause @ top); :90 rest
+
5 sets:
:20 row very hard
3:10 walk rest

AM

complete

PM

A. complete @ 91

B. 205, 225, 245

C1. 8, 8, 8

C2. unweighted, +20, +40(4)

+

107m

108m

106m

105m

103m

Errrrr... 1-arm passive hangs from the bar were comical.  Started rotating as soon as I took my other hand away, and couldn't hold on for more than 0:05 at the most.  Tried once from the fat bar and this was even worse (less than 0:02). 

PM session was great! 

Power snatches all crisp and easy. 

Thumbs were the limiter on the tempo clean-grip deadlifts... 245 is probably about the heaviest I can hold for 0:16. No belt on these, but I have been wearing olys (as usual for clean-grip deadlifts). 

Strict handstand push-ups felt GREAT! All 3 sets were 3 doubles and two singles, no fails. So, so happy with this. 2 months ago I could barely do 1 every 5:00. 

Adding the pause at the top changed the reverse hypers quite a bit. Eeesh. 

Row sprints felt great! Saw 1:28-1:29 on the first 4. Had a bit of a slow start on sets 4 and 5, and power was just a little bit gone by the 5th set, couldn't get under 1:31. 

Good day at work, good day at the gym. Good day all around!