Sunday

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

PM
A. Power clean, build to a max for the day
B. Double overhand Romanian deadlift w/straps, 3 x 4-5, 3010; 2:30 rest
+
8:00 @ 80% of [10 kettlebell swings @ 53 + 10 DB push presses + 40 double-unders]
4:00 rest
8:00 @ 80% of [21 ski erg calories + 7 wall walks]

AM

subbed 30:00 AirDyne @ Z1

PM

A. 175, 185Fx3

B. 155, 175, 195

+

3 + 5 DB push press @ 35/hand 

+

2 + 7 calories 


Meh, today was not the best.

I really hate power cleans.  I don't know how to use my legs, and I don't know how to get lower instead of wider.  Only pulled 185 twice, tried to catch it on one of the attempts but it was way forward.  I hit 185 18 months ago, so this is stupid.

Romanian deadlifts felt good.

I was breathing really hard on both 8:00 pieces; for some reason, I felt really out of shape on these.  May have been slightly ambitious with the dumbbell weight selection for the push press - only did 10 touch-and-go at the shoulders on the first round, but on the second and third rounds I was having to re-set at the shoulders after 5 reps.  Double-unders unbroken on the first round, tripped once in the 20's on the second and third rounds.  I'm pretty sure I cut my new cable too short, so I ordered another one.  Shoulders were fried by the time I got to the wall walks... 

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
45:00 AirDyne @ Z1, off every 5:00 for :10-:20 L-sit

PM
A. Tall snatch, 6 x 1 @ 75; begin a set every :60
B. Squat snatch, 15 x 1 @ 105; begin a rep every :30
C. Back squat, accumulate 3 singles @ 90% 1RM; rest as needed to ensure strong reps
D1. DB power row, 2 x 3-4/arm, 11X1; :30 rest between arms, :30 rest
D2. DB bench press, 2 x 2-3, 30X1; :90 rest
+
For reps:
4:00 strict pull-ups
3:00 DB shoulder-to-overhead, 45/hand
2:00 double-unders
:60 front leaning rest on rings

AM

skipped; will make up Thursday 

PM

A. complete
B. complete
C. complete @ 270
D1. 75(4), 80(2)
D2. 65(2), 65(2)
+
28 pull-ups
26 S2O
78 dubs
unbroken FLR

Snatches felt excellent today - no misses, and all were very easy and smooth.

The second and third back squats felt better, but still not easy.

Used the dumbbells with the rubber and the fatter handles for D1 and D2 today - this was terrible.  Grip was the limiter on both - could barely keep the 80 in my hand for 2 reps, especially with the left.  Initially tried 70s for the DB bench, since I got 4 with the 65s last week, but it was a no-go.  Then I realized that I was using the metal dumbbells last week, and the rubber/fat ones this week... huge difference.

Kind of disappointed with the shoulder burner piece.  Wasted a LOT of time here, on all parts.  In the first minute, thought that 4 minutes of pull-ups was going to be a long time, but then I looked at the clock and only had 0:50 left (3, then 2s, then 8 singles).  DB S2O felt good in the beginning, then went downhill in the last minute - and almost failed the last rep (7+5+5+5+4).  Didn't even attempt a double-under until 0:30 had already gone by, then did 25+25+change.  Rested exactly 0:30 then did the FLR unbroken, which was surprising - I was so tired that I had already given myself permission to do 0:30/0:30, but when I looked at the clock 0:45 had already passed, so I just held on.  

And now I can't feel my arms.

Tuesday

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

PM
A. Tall snatch, build quickly to a tough but perfect single
B. Squat snatch, 12 x 1 @ 115; begin a rep every :30
C. Back squat, 1-1-1-1 @ 80-90%, 20X1; 2:00 rest
D1. DB power row, 2 x 4-5/arm, 11X1; :30 rest between arms, :30 rest
D2. DB bench press, 2 x 3-4, 30X1; :90 rest
+
8 rounds for time:
5 DB shoulder-to-overhead, 40/hand
5 strict pull-ups

AM

complete; 0:15 on parallettes

PM
A. 85
B. complete
C. 245, 255, 270, 270
D1. 65(5), 70(5)
D2. 65(3), 65(4)
+
7:23


Wasn't feeling very fast on the tall snatch today - 85 was good, but dipped at 90, so called it there.

Missed one snatch (behind!  4th or 5th rep, I think), and made it up at the end.  Most of these were really solid.

Back squats felt heavy.  Merrrr... I don't like this.  I feel like I could front squat more than I could back squat right now.

DB stuff felt good.  Pleasantly surprised by the DB bench.

Ha, I guess I need to be careful about what I write here.  Last week, I said I thought I'd go faster if it was 8 rounds of 5 instead of 4 rounds of 10... and sure enough, I did (by like 0:45, even with heavier DBs).  DB S2O felt strong.  Pull-ups broken 3/2 for 7 rounds, then 2/1/1/1 for the last round.  Definitely felt like I was wasting less time staring at the bar than last week, but still needed a few seconds before each set of pull-ups...

Tuesday

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

PM
A. Tall snatch, build quickly to a tough but perfect single
B. Squat snatch clusters, 4 x 1.1.1 - goal is no misses like last week even if loads are lighter; :10 between singles, :90 rest
C. Back squat, 2-2-1-1 @ 80-90%, 20X1; 2:00 rest
D1. DB power row, 2 x 5-6/arm, 11X1; :30 rest between arms, :30 rest
D2. DB bench press, 2 x 4-5, 30X1; :90 rest
+
4 rounds for time:
10 DB shoulder-to-overhead, 35/hand
10 strict pull-ups

AM

complete; 0:11-0:14 on parallettes 

PM

A. 90
B. 105, 110, 115, 120
C. 240(2), 255(2), 270(1), 270(1)
D1. 50(6), 60(6)
D2. 55(5), 60(5)
+
8:07

Basically held the L-sit as long as I felt comfortable... did not try to hold on any longer once it started getting tough.

Tall snatch at 90 was not perfect.  Not as easy as last week.  

Snatches felt good - felt a lot of pressure not to miss any, and was certain that I would start overthinking it and would fail at least one, so very very happy to make all the reps.  A couple may have been caught a little above parallel, which is weird because I hate power snatches.

Back squats are feeling easier again.

Not sure I was doing the DB power rows correctly, because they weren't that hard at all.  I liked these MUCH better than the 1-arm rows... DB bench felt solid once I got them into position.

Struggled a bit with the strict pull-ups.  Started standing around way too much in the 3rd and 4th rounds.  Almost all doubles, with a few sets of 3 in the first 2 rounds, and 2 singles to finish out the last round.  I think I would have gone significantly faster if this were 8 rounds of 5 pull-ups - all the time spent standing around between doubles would be severely diminished. DB S2O were fast and easy.

Sunday

A. Deadhang-to-inverted, 10 x 1; begin a rep every :30
B. 1 snatch balance + 1 overhead squat w/pauses @ bottom of both, build to a tough set in 5-7 attempts
+
6 sets for even times:
5 overhead squats, 65
7 strict pull-ups
9 DB shoulder-to-overhead, 30/hand
11 Russian kettlebell swings, 53
22 double-unders
2:00 rest
+
1200m sled drag, same load as last week, alternate forward & backward as desired

A. complete
B. 165 (PR +20) (135 video) (145 video) (155 video) (165 video)
+
2:16
2:16
2:13
2:20
2:17
2:15
+
complete with 90 on the sled

Added in 20:00 of muscle-up tech work and practice after the DH2I.  Shoulder feels good and I feel like I need to put in the work on my own time if I want to make this happen.

Not sure if I was doing the snatch balances correctly... it's been a long time since I've done them.  Filmed every set to be sure that I was actually snatch-balancing (not jerking + overhead squatting).  Felt like I was faster under the bar than I was... and also felt like I was in a deeper squat, but video looks like I'm at parallel, or just a hair below.  At any rate, heaviest OHS I'd ever done before was 145, and that was 18 months ago, so that was cool.

Shoulders were smoked by the 3rd set of the 6 set piece, but that didn't affect the times much.  OHS fast and easy.  Pull-ups broken 4/3 for 4 rounds, then 3/2/2 for the 5th and 6th.  Double unders were terrible today - every set broken once or twice except the last set, which was unbroken.

First 400m of the sled drag was rough, but got into a groove by the second half.

Tuesday 13 August

AM z1 row

breakfast: green smoothie

lunch: tuna, avocado, bell pepper

second lunch: eggs, avocado, rice

PM training + recovery shake

dinner: chicken, salsa rice, avocado

-----

AM:
30:00 row @ z1

PM:
A1. Strict Press @ 12X2; 5,4,3,2,1; rest 90 sec
A2. AMRAP Ring Rows @ 1111; rest 90 sec x 5
B. SA DB Push Press – build to a 3RM per arm in 8 min
+
for time:
5 min accumulation FLR on rings
100 m BB overhead carry – tough
100 m walking lunges

A1. 83(5), 93(4), 98(3), 103(2), 108(1 – PR+3)
A2. 15, 15, 15, 15, 13
B. 60
+
15:58 with 125
FLR took 9:00; should have gone heavier on the overhead carry.