Friday

@ Next Level

5:00 standing triple jump technique work as warm-up
+
A. Muscle snatch, 6 x 2 light; begin a set every :60
B. Snatch-grip deadlift w/pause just below knees, 5 x 1; 2:30 rest
C. Lying DB tricep extension, 3 x 10, 20X0; :60 rest
+
For time:
25 hang power cleans, 115
50m handstand walk
+
4 sets:
:50 row @ 95-97%
5:30 rest

complete
+
A. complete @ 63
B. 185, 195, 205, 205, 210
C. complete with 20s
+
11:26
+
1:42.8/500m avg, 243m
1:43.3/500m avg, 242m

1:42.0/500m avg, 245m

1:43.3/500m avg, 242m

Had to switch a couple of days around due to schedule... could have used the day off, but next opportunity to get into the gym wouldn't be until Monday, and didn't want 3 days off in a row.  Was supposed to be: swim Friday, train Saturday, off Sunday; will be: train Friday, off Saturday, swim Sunday.

Did this early AM with just coffee and a banana before.

Muscle snatches didn't bother the shoulder at all today - feeling good!

Have been neglecting my hand maintenance while in CA... felt like 10 different spots were going to tear on the sn-grip deadlifts.  Weight felt fine, it was just my stupid hands.

Broke the hang power cleans into 5x5 and was done just under 4:00.  Handstand walking was better than it was last week, but still not as good as it usually is.  Had several 7-8m stretches unbroken, but also had a lot of standing around doing nothing.  Ditched my Oly shoes half-way through and finished it out in socks, that made a huge difference...

Dialed back the pace on the row sprints just a hair - held 1:40 through the finish on all 4 at 40s/m.  Variability in the average pace times was solely due to how efficiently I grabbed the handle from up by the monitor.

And... 3 different people here have asked if I compete in strongman competitions.  I would love to try one - perhaps I will look for one to do!

Friday

@ Next Level

5:00 standing triple jump technique work as warm-up

+
A. Muscle snatch, 5 x 3 light; begin a set every :60

B. Snatch-grip deadlift w/pause just below knees, 4 x 1; 2:30 rest

C. Lying DB tricep extension, 3 x 12, 20X0; :60 rest
+

For time:

5 power cleans, 135

10m handstand walk

4 power cleans, 135

10m handstand walk

3 power cleans, 135

10m handstand walk

2 power cleans, 135

10m handstand walk

1 power clean, 135

+
3 sets:
:50 row @ 95-97%
5:30 rest

Complete

+

A. Complete @ 53

B. 193, 213, 218, 223F

C. Complete with 20s

+

6:34

+

1:42.1/500m avg, 245m

1:45.9/500m avg, 236m

1:46.6/500m avg, 234m

Switched today's swim with tomorrow's training due to schedule. 

Shoulder felt a little weird (not painful, just weird) on the first set of muscle snatches, so didn't add any weight to these. 4th and 5th sets felt great. 

Grip was limiter on the sn-grip deadlifts. 

Power cleans felt really fantastic today (all quick singles) but handstand walk was all over the place... Never made it more than 5m unbroken. Wearing oly shoes and wrist wraps may have had something to do with it...

Rowers here all have the holders for the handles removed, so had to reach up by the monitor to grab the handle, which made for a very slow start. Was holding 1:38-1:40 through the finish on all 3. 

Saturday

AM
60:00 @ easy pace:
200m run
100 single-unders
5m handstand walk
25 row cals
:60 front leaning rest on ground

PM
5:00 standing triple jump technique work as warm-up
+
A. 1 snatch-grip deadlift w/pause just below knees + 1 snatch-grip deadlift, 5 x 1.1; :10 between movements 2:00 rest
B. Lying DB tricep extension, 3 x 15, 20X0; :60 rest
+
For time:
5 tire flips, heavy
50m Farmer's walk, 70/hand
4 tire flips, heavy
50m Farmer's walk, 80/hand
3 tire flips, heavy
50m Farmer's walk, 90/hand
2 tire flips, heavy
50m Farmer's walk, 100/hand
1 tire flip, heavy
+ 
3 sets:
:50 row @ max effort
5:30 rest

AM

complete 

PM

complete

+

A. 195, 205, 215, 220, 225

B. 15, 15, 15

+

9:22*

+

253m / 1:38.8/500m avg

253m / 1:38.8/500m avg

248m / 1:40.8/500m avg

Happy to add a little on the sn-grip deadlifts over last week. Grip/thumbs are the limiting factor on adding from 220+. 

FW with the 80 and 90lb dumbbells was a shit show. Could barely grip them to stand up with them, and only made it 2x 5-10m with the 80s before deciding to skip straight to the 100s. So I did 50m with 70lb KBs, about 15m (broken) with the 80s, dumped them and went back for the 100s and did 3x 50m with the 100s. Tire flips were no problem with the big fella. 

Escaped the row sprints without hitting the wall like the past couple of weeks. Pace was about 0:02 slower the whole way through the 3rd one, but held 1:39-1:40 through the finish.