Sunday

A. Box squat w/chains to just above parallel, 8 x 3 @ 40% 1RM on bar + heavy chains, 11X1; begin a set every :60
B1. 1-arm DB thrusters, 3 x 2-3/side; :60 between arms, :60 rest
B2. 1-arm DB rows, 3 x 4-5/side very heavy, 10X0; :60 between arms, :60 rest
+
5 sets for even times:
2 ring dips
4 strict fat bar pull-ups
2 ring dips
4 strict fat bar pull-ups
16 row calories
2:00 walk rest
+
3 rounds not for time:
7-10 moderate/tough reverse hypers
15 glute-ham sit-ups


A. complete with 120 + chains
B1. 70, 75(3L/2R), 75(3)
B2. 65, 70(3), 70(3)
+
1:49
1:53
1:52
1:52
1:49
+
complete
160 on the RH, 10 across

I really like my Sunday programming.

Box squats were fine.

DB thrusters felt good - lost balance on the one missed rep on the right side at 75, otherwise would have been good for all 3.  Still using the opposite arm to control the negative.

The problem with the DB rows continues to be grip - used the metal dumbbell at 65 and hit 5 reps easily; had to use the rubber DB with the fatter handle for the 70lb and left hand just can't hang on to it.

Even times piece was good.  Rowed at 1000-1100 cal/h.

I'm still not adding enough weight on the reverse hypers to qualify these as tough.

14-15 glute-ham sit-ups is about where I start to get really dizzy...

Sunday

A. Box squat w/chains to just above parallel, 12 x 2 @ 40% 1RM on bar + heavy chains, 11X1; begin a set every :60
B1. 1-arm DB thrusters, 3 x 3-4/side; :60 between arms, :60 rest
B2. 1-arm DB rows, 3 x 4-7/side very heavy, 10X0; :60 between arms, :60 rest
+
6 sets for even times:
3 ring dips
6 strict fat bar pull-ups
12 row calories
2:00 walk rest
+
3 rounds not for time:
10-12 moderate/tough reverse hypers
14 glute-ham sit-ups

A. complete with 120 + chains 

B1. 60, 65, 70(4)

B2. 60, 65(4), 65(4)

+

1:25

1:21

1:21 

1:16

1:15

1:12 

+

complete 

+140 on the RH, 12 across 

Really digging the Sunday programming! 

Box squats were fine. 

Surprised myself to get all 4 reps of the dumbbell thrusters at 70... had to use the opposite hand to assist the negative on both sides, but otherwise these were solid, despite the bum knee. 

Grip on the left hand was the limiter on the dumbbell row - seriously could barely hold on at all at 65 (rubber db).   No problems with grip on the right. 

6 sets were super fun, quick transitions throughout. Ring dips were strict, I tried to kip and ended up flailing around... Split the pull-ups 3/3 for the first 3 rounds, 2/2/2 for the last 3 rounds. Rowed at 1050-1100 cal/h (a bit faster on the last one just for kicks). 

Reverse hypers and glute-ham sit-ups were fine. I'm glad these are getting better after how terrible they were during the Regionals prep. 

Mom flies in tonight! She'll be here all week, helping me move then to watch my defense. Maybe I'll convince her to try a class... 

Sunday

A. Box squat w/chains to just above parallel, 10 x 2 @ 40% 1RM on bar + heavy chains, 11X1; begin a set every :60
B1. 1-arm DB thrusters, 3 x 4-5/side; :60 between arms, :60 rest
B2. 1-arm DB rows, 3 x 5-8/side very heavy, 10X0; :60 between arms, :60 rest
+
5 sets for even times:
10 burpees
7 strict fat bar pull-ups
15 row calories
2:30 walk rest
+
3 rounds not for time:
10-15 moderate/tough reverse hypers
12 glute-ham sit-ups

A. complete with 120 + chains 

B1. 55, 60(4), 60(4)

B2. 55, 60(6), 60(7)

+

2:31

2:30

2:25

2:27

2:27

+

+90 on the RH, 15 across 

complete 

Today is the most gorgeous, perfect day. I love it. 

Box squats were nice and easy. 

Left arm is still the limiter on both dumbbell movements - had to use the right hand to assist the negative on the thruster at 60, otherwise there was some danger of hitting myself in the head. 

Loved the 5 sets, I really enjoy things like this. Rowed right around 1000 cal/h. 

+90 on the RH wasn't tough at all, definitely on the moderate side. I can go up quite a bit and still keep 15 reps I think. 

Got some feedback from Mike Kesthely, I'm really looking forward to dialing in the nutrition. Aiming to hit 155g protein, 245g carb, 90g fat (working up to this over the next couple of weeks, it's 300-600 calories more per day than I'm at now, which kind of makes me nervous but I trust him), and emphasizing consistency and quality. This means I'm spending this fantastic afternoon grilling up a week's worth of meat :)

Sunday

A. Box squat w/chains to just above parallel, 8 x 2 @ 40% 1RM on bar + heavy chains, 11X1; begin a set every :60
B1. 1-arm DB thrusters, 2 x 5-7/side; :60 between arms, :60 rest
B2. 1-arm DB rows, 2 x 7-10/side very heavy, 10X0; :60 between arms, :60 rest
+
3 sets for even times:
9 strict fat bar pull-ups
15 burpees
21 row calories
3:00 walk rest
+
3 rounds not for time:
15 light reverse hypers
10 glute-ham sit-ups

A. complete with 120 + chains 

B1. 45(7), 55(5)

B2. 55(10), 60(7)

+

2:53

2:52

2:57

+

complete 

+50 on the RH


Man, it feels good to be back to just regular training, none of this testing BS.  

Box squats were super easy, so I tried to really emphasize speed on the way up.  Set up the biggest block + the rubber top + a competition 25lb plate, which put me just a hair above parallel.  

Dumbbell stuff felt good, started both moves on the left side and just matched with the right - the right side was probably good for 1-2 more reps on both moves at the heavier weight than the left.

Loved the combination of movements in the even times piece - although pull-ups and burpees slowed down a bit in the 3rd round, so I had to make up for it on the erg (950-1000 cal/h on the first two rounds, 1100 cal/h on the 3rd).

Sunday

5:00 kipping pull-ups practice, non-fatigued sets of 2-3 reps
+
A. Deadhang-to-inverted, 4 x 3; begin a set every :60
B. 1 snatch balance + 1 overhead squat, 1-1-1-1, 20X1; 2:00 rest
+
10 sets for even times:
1 rope climb
6 DB thrusters, 30/hand
18 double-unders
:90 rest
+
400m sled drag, heavy grind

complete
+
A. complete
B. 135, 145, 155, 165
+
0:48
0:50 (trip)
0:49 (trip)
0:51
0:48
0:47
0:46
0:45
0:55 (trip)
0:44
+
complete with 190 on the sled

Practiced regular kipping and also butterfly.  Rhythm needs work (on both), but had an easier time keeping rhythm with butterfly, so that's encouraging that I will someday actually be able to do these.  Shoulder feels 100%.

Wasn't dropping under the bar very fast on the snatch balances.  Failed 165 twice before getting it.

10 sets felt good; was happy to feel recovered within the 0:90 and ready for the rope climb again (unlike last week).

Sled drag felt really good today - there's not much of a difference between 170, 180 and 190, so I guess I'll just keep adding?

Sunday

A. Deadhang-to-inverted, 4 x 3; begin a set every :60
B. Snatch balance, build quickly to a tough single
C. Overhead squat, 1-1-1, 20X1; 2:00 rest
+
5 sets for even times:
2 rope climbs
10 DB thrusters, 30/hand
6 burpees
:90 rest
+
400m sled drag, heavy grind

A. complete

B. 175 (PR +10) (170 video) (175 video)

C. 175, 185Fx4

+

1:28

1:41

1:39

1:45

1:44

+

complete with 180 on the sled

Snatch balance felt great today - wasn't hesitating at all to drop under the weight.

OHS at 175 was nice and easy, and entertained the thought of even hitting a new PR today.  Then I couldn't effing jerk 185.  I think I might need to try thinking about moving the bar a little forward, because it feels like the bar is too far behind me to lock it out.  Got a little frustrated... probably should have dropped the weight down a little to hit the last 2 singles, but I was annoyed and ready to move on.

5 sets were HARD.  Shit.  My arms are so tired from yesterday and today.  

Sled drag was nice and relaxed.  180 is heavy, but not very grindy.  Or, perhaps I should say that I stop and take a break before it gets really grindy... 

Sunday

A. Deadhang-to-inverted, 5 x 2; begin a rep every :45
B. Snatch balance, build quickly to a tough single
C. Overhead squat, 2-1-1, 22X1; 2:00 rest
+
8 sets for even times:
1 rope climb
7 DB thrusters, 25/hand
run to opposite wall & back
:75 rest
+
400m sled drag, heavy grind

A. complete

B. 155 (video)

C. 165(2), 175, 185 (PR+20) (165 video) (175 video) (185 video)

+

0:48

0:44

0:40

0:40

0:43

0:38

0:36

0:38

+

complete with 170 on the sled

Today was really fun!

Snatch balance was tough at 155, so stopped there.  Actually failed it twice before getting it, which was surprising and annoying.

OHS singles felt pretty good, but the behind the neck jerk was really shaky, and the double at 165 was rough.  Didn't pause for a full 0:02 in the bottom at 185.  Definitely lacking confidence in getting the bar overhead.

Thought the 8 sets would be rough, but it was super fun! That was a pleasant surprise.

Had no idea what to do for the heavy sled drag.  Went with a couple of pounds over BW (because it was easy to load).  Stopped quite a bit, but it actually wasn't nearly as bad as I was expecting.  Much more enjoyable than the 1200m slow slog.

Saturday 9 February

A. High-bar back squat, build to a 5RM

+
21-15-9 for time of:
DB thrusters, 20/hand
Burpees

A. 210 (pr +5)
+
6:12 – was not prepared for the db thrusters to suck so much.

8am: 3 hardboiled eggs with half avocado

1130am: sfh with coconut water

2pm: bacon and eggs with sweet potato

730pm: salad with tomato, cucumber and avocado; baked chicken with roasted carrots, apples, onion and sweet potato; too many glasses of wine; coconut macaroons

10pm: 2 hard ciders