Saturday

AM
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 clean, build to a moderate single in 8:00
C. Dead hang to inverted, accumulate 5-10 controlled singles; rest as needed
+
For time:
5 deadlifts, 215 - set up women's bar w/1 45 & 3 15s on each side, then take off a 15 each set
50 double-unders
10 deadlifts, 185
50 double-unders
15 deadlifts, 155
50 double-unders
20 deadlifts, 125

PM
3 rounds for time @ 85%:
1000m row
:90 front leaning rest on ground

AM

A1/A2. complete 

B. 143, no gear

C. skipped 

+

4:23

PM
18:55

Shoulder was fine on the bear crawl and deadbug.

Stayed very cautious on the power clean.  No pain or popping out of place when cleaning, but I can't flip the bar over and return it to the hang without it slipping out of place.  The pull felt super easy at 143, right into the neck.  Hesitant to catch anything heavier than that.

Dead hang to inverted sounded like a bad idea in light of the current sitch. 

For time piece was kind of fun.  Deadlifts unbroken until the set of 20, split that 10/10 with a VERY short rest (one breath).  Tripped on the first set of double-unders at 32, the other two sets were unbroken.  Probably should have moved faster, I was kind of disappointed to see my time was over 4 minutes.

Kind of enjoyed having a second session that was a little more than Z1. Rowed at 2:07-2:09. First two FLRs broken 0:45/0:45, third one in 3x 0:30. Shoulder was just sore and achy, nothing sharp and no instability here. 

Intended to do shoulder stuff after the PM, but decided against it - shoulder is fucking pissed right now. My last two days at work have been insane, like nonstop experiments which require my right arm, maybe that's what is making it worse. It's a super deep ache through the joint itself, worse in the front. I kind of feel like digging up the Oxys from my knee surgery... 

I'm trying not to panic that it's now been 2 full weeks of rest, rehab, and anti-inflammatories and, if anything, it's getting worse. 

Tuesday

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

PM
A. Split jerk, build to a tough but crisp single
B. Power snatch clusters from blocks (just above knees), 4 x 1.1.1 @ 100; :10 between singles, 2:00 rest
+
5 rounds @ 80% effort:
10 DB walking lunge steps, 45/hand
5 ring rows in same set-up as last week
+
3 sets:
7 burpees
150m row @ max effort
4:30walk rest
+
800m walk cool-down

AM

37:30 complete; 4 rounds of:

2:00 row

3 DH2I

200m jog

3/side KB windmills, 35

2:00 ski erg

:30 FLR

PM

A. 200, 205Fx2, no belt

B. complete, no hook grip

+

5:08

+

0:50 (row in 0:29.1)

0:49 (row in 0:29.3)

0:49 (row in 0:29.5)
+
complete with Chels


Solid day!  Totally played hooky on my "lunch break" - and had major anxiety the whole time.  I just played it off as being super busy balancing both labs... hehe.

Jerks felt excellent; 200 was very crisp and easy.  The first miss at 205 was very close (just a hair in front), but the second miss was not close at all.

Blocks at just above the knee is a much more challenging position for me.  Still focusing on tight lats and engaged scaps, which I can guarantee I never used to do.  It would be nice if this is the key to my snatch problems.  No misses, and these were all pretty crisp, but it definitely required a ton of focus.

Walking lunges felt good.  Ring rows were tough.  The 5th reps on the last two rounds were pretty weak.  The rings may have been at a slightly more challenging height than last week.  At least that's what I'll tell myself.

Burpee/row sprint piece was awesome.  Burpees were super speedy on all rounds.  Saw 1:33/500m on the first one, then 1:34 was the low on the second and third.  Really grateful there were only 3 sets, I got a little nauseous after the last one.

Monday

AM
20:00 bike @ Z1, off every 5:00 for 3 controlled deadhang to inverted + 50 single-unders w/heavy rope if available
+
20:00 hamstring/hip/quad mobility work - work on knee flexion ROM

PM
A1. Romanian deadlift (use straps if needed), 3 x 3-4, 41X1; :60 rest
A2. Close-grip bench press, 4-4-4, 21X1; :60 rest
B. Goblet squats to parallel (no bench), 3 x 15 very light, 2111; :60-2:00 rest
C. DB weighted Peterson step-ups to box @ mid-shin, 3 x 15/side heavier than last week; :60 between sides
+
20:00 AirDyne @ Z1, off every 5:00 for 5-10 glute-ham sit-ups

@ Active 

AM

complete https://youtu.be/vkCoCyF4jvw

PM
added muscle-up practice, including 4 sets of 2 and one set of 3 (PR) https://youtu.be/YD8NcYLRboY
+

A1. 155, 165, 175

A2. 139, 144(2), 144(4)

B. 18 across 

C. 20/hand across 

+

complete, 10 across 

Today was pretty great.

Spent a ridiculous amount of time on stretching and mobility this morning - which makes a HUGE difference with how well my knee tolerates flexion.  It was stiff and uncomfortable before doing any mobility, and couldn't get below parallel without forcing it, but after about 45:00 of doing every stretch and mobilization I could think of, I couldn't tell a difference from right to left, and wasn't hesitating at parallel.  Still not super deep ROM (but when have I ever?), but I'm consistently getting a hair below parallel with no pain whatsoever after all the mobility.  Did probably a total of 35-40 air squats throughout the 45:00.

Wanted to practice muscle-ups today; these felt awesome.  I'm consistently catching the first one much higher than usual, and haven't missed a double in the last 3 days that I've tried.  And got a triple!  Excellent. A couple of the coaches remembered my flailing and failing from January and were pretty impressed with the progress, so that's neat.

Hook gripped the RDLs today - made a huge difference in being able to hang on, but there's a distinct possibility that my thumb might actually be fractured.  I'm just going to keep taping it and ignoring it.  As the weight got heavier, I felt like I was driving through my right leg more than my left, which I tried very hard to correct but it was still noticeable.

Should have had the 4 reps on all sets of the bench press, but my spotter (cough cough Kellie) dripped her sweat on my face and I got distracted and just set the bar down on my chest and couldn't finish the rep.

Goblet squats felt fine.  Didn't really stop myself at parallel, but I don't think ROM is much deeper than that at the moment anyway.

Petersen step-ups are literally the hardest part of my entire week.  So difficult.

Monday

AM
30:00 AirDyne @ Z1, off every 5:00 for 2 controlled deadhang to inverted + 20 single-unders w/heavy rope if available (seriously, only 20)
+
10:00 hamstring/hip/quad mobility work

PM
A1. Romanian deadlift, 3 x 4-6 loaded according to feel, can be aggressive if knee allows, 41X1; :60 rest
A2. Close-grip bench press, 5-5-5, 21X1; :60 rest
B. Goblet squats to bench just at parallel, 4 x 10 very light, 2111; :60-2:00 rest
C. DB weighted Peterson step-ups to box @ mid-shin, 3 x 15/side light w/controlled descent; :45 between sides
+
16:00 AirDyne @ Z1, off every 4:00 for :20-:30 hollow rock emphasizing flexed quads

@ Active

AM

complete 

PM

A1. 143, 153(4), 153(4)

A2. 129, 134, 134

B. 18 across 

C. 10/hand across 

+
complete


No issues at all with the single-unders.

Grip was the problem again with the RDLs - still not able to hook grip comfortably, and with the long tempo, I just couldn't hold on.

Bench felt good, getting used to the pause at the bottom.

Knee is still very, very tight at parallel.  Legs got pretty fatigued with the added weight.  This is sad.

Peterson step-ups went better than last week, but these are still so freaking hard.  I can tell that I need them, but that doesn't make them any easier.

Flexed quads on the hollow rock was a disaster.  I don't know if it's because my legs were so tired from all the other stuff, or just that it's harder to keep quads flexed during a hollow rock normally?  Either way, not very successful. 

Tough day.  

Saturday

AM
30:00 AirDyne or mixed round the world of choice @ Z1, if on AirDyne off every 5:00 for 6-8m slow reverse bear crawl w/light bumper on low back (think of trying to keep that level), if not just include the bear crawls somewhere in the mix

PM
A. Snatch pull clusters, 3 x 1.1.1 starting @ 100% 1RM snatch; :10 between singles, :90 rest
B1. Single leg Romanian deadlift, 3 x 2-3/leg, 41X1; :60 between legs, :60 rest
B2. Close-grip bench press, 2-1-1, 30X1; :60 rest
C. Russian kettlebell swings, 3 x 15-20 moderate unbroken; :60 rest
D. Star side plank, 3 x :40/side; :50 between sides
+
5 sets:
:10 sled push w/straight arms, outdoor loaded for fast foot turnover
1:50 walk rest

AM

complete with AirDyne, dead hang to inverted, reverse bear crawl w/ 10lb bumper, freestanding handstand holds

PM

A. 135, 145, 155

B1. 135, 140, 145(2)

B2. 154(2), 164, 169

C. 70(20) across 

D. complete 

+

complete with 90 on the prowler 

Quiet afternoon in the gym, which is always nice. 

Snatch pulls felt okay - I've always focused on being patient on the pull and bringing the bar into my hips, but Angel made a comment about my elbows not getting very high, which is something I've never emphasized. The second pull/turnover is where I think I have the most problems snatching, so maybe this is something to consider moving forward. 

Lost balance at the bottom on the 3rd rep of the single leg RDL, otherwise should have been good for all 3.  Started to  feel these in my upper quads, which felt weird. Wore the black knee sleeves just to see if that would make a difference. It may have while I was doing them, but as soon as I pulled them down my knee blew up (swollen and really sore) so maybe that wasn't a great idea after all. 

Bench press felt really good - the 169 at tempo wasn't very hard at all, so Angel convinced me to go for a bonus rep to PR, which failed (174, current max is 170). I could probably get that relatively soon though, on a day structured differently. 

Kettlebell swings were no big deal.

Struggled to get my foot up as high as usual on the star planks - my outer glute/hip felt very fatigued and a little sore (from the SLRDLs?), but I could hold the 0:40 fairly well. I would guess that 0:45 would be where these might start to get shaky. 

Energy faded badly by the time I went outside for the prowler sprints. I'm sure this was a combination of the heat index (gross) and the fact that it had been a very long time since breakfast by that point. Recovery between sprints was fine, but I felt like I wasn't hitting top speed at all. 

Sad to think I only have 2 training days left... starting to get a little freaked out. 

Tuesday

AM
30:00 AirDyne @ Z1, off every 5:00 for 1 dead hang to inverted + 3 toes-through-rings

PM
A. Power snatch, build to a max for the day
B. Clean-grip deadlift, 3-3-3, 3131; 2:30 rest
C. Reverse hypers, 3 x 3-5, 21X0 - note the tempo, these are tough, may be unweighted; :90 rest
+
For time:
50 handstand push-ups
+
5 sets:
:15 row very hard
2:15 walk rest

AM

complete 

PM

A. 120, 125Fx3

B. 125, 155, 185

C. unweighted, +20, +40

+

7:07 (25 in 2:33) - took me 17:28 last year 

+

complete; saw 1:30-1:31/500m on all


Today was pretty great - partially due to completing my dissertation, partially due to finally having a test that I could PR, and partially due to the fact that I bumped up my carbs back to where they were (175ish).  Still waiting on a response from the Dynamic Nutrition people... but in the meantime, if I'm not losing weight on 125g carbs or 175g carbs, I'm going back to 175g where I felt much better.

Added in a few muscle-ups to my warm up... it makes me nervous to go a whole week without doing any.  Used the skinny rings for a change of pace, and confirmed my preference for these.  Hit a couple of singles and one double.  I catch the dip so much higher on these rings, it's crazy.

I hate power snatching.  Caught 115 pretty wide, caught 120 with bent arms, and missed 125 three times.  Stephen suggested just thinking it of a snatch, and don't distinguish between power and squat, but for today it was too late, my brain thinks of them as two different movements.  But maybe in the future that will work for me...

Tempo CGDL were fine, definitely could have started at something closer to 185.

Tempo reverse hypers were also fine, but +40 got to be challenging.  I kept wanting to also pause at the top, it felt very strange not to hold it for a second...

SO HAPPY about the handstand push-up improvement! Did 5s until 25, 3s until 40, 2s until 48 and two singles to finish.  These are feeling excellent, the kip is greatly improved, and I don't stand around staring at the wall nearly as much.  Great success!

I really enjoy short sprints.  Got it down to 1:30-1:31 within a few pulls, then hovered around 1:32 to finish each of these.  Plenty of time to recover.

Tuesday

AM
30:00 AirDyne @ Z1, off every 5:00 for 2 toes-to-bar + 1 dead hang to inverted

PM
A. Back squat, build to a max for the day
B. Back squat, 1 x max reps @ 85% of A, 30X0
+
20 sets for time:
5 unbroken CTB pull-ups
+
10 sets:
:30 AirDyne @ 90% aerobic
:30 AirDyne @ 50%

AM
complete with toes-through-rings 

PM
A. 285, 295Fx1

B. 3 @ 242

+

DNF 

10 sets done in 5:00

15 sets done in 14:30

total of 5 rips 

+

complete 


Merrrrr today wasn't the greatest.

I knew I couldn't expect much on the back squat, considering I haven't squatted anything heavy since October.  275 felt better than I thought it would, 285 got pretty slow on the way up.  Really, I had no business even trying 295, should have just called it at 285 for today.  The max reps at 85% were stupid.  Was extremely faithful on tempo, and when I stood up the 3rd I knew I needed to rest at the top it I was going to get a 4th rep, but that's not allowed, so I just racked it.  Hard to believe that I squatted 245 for 10 last year.  Sigh.  Knee feels like shit, but I kind of just want to run it into the ground over the next month... why not? 

I was looking forward to seeing the improvement on the CTB test, and I did... last year it took me over 9:00 to get 10 sets.  I'm in a weird place now where I'm not yet proficient at butterfly but I've kind of lost the regular kipping rhythm, so these weren't great but I had no problems hitting 5 unbroken reps for the first 10 sets even if I had to reset the kip.  Ripped once on the second set, then again on the 6th set, then accumulated 3 more bloody rips between sets 10-15.  Also had 3 failed sets within the last few minutes where I just did 2-3 reps and dropped off, my hands were just fucking done.  I don't think I've ever ripped this badly, I definitely have never had to clean blood off a bar before today.  I don't think I'll be washing my hair today.

Tuesday

AM
30:00 AirDyne @ Z1, off every 5:00 for 2 dead hang to inverted

PM
A. Paused front squat, build to a max, 22X1
B. Weighted pronated CTB pull-up (include body weight in score), build to a 1RM, 21X0
C. Wall balls, 1 x max unbroken @ 14 to 9
+
2000m row @ Z1

AM
complete

PM

A. 235

B. 186

C. 54
+

complete 

AM weight @ home: 165.7

What an underwhelming first day of testing.  

Front squats felt really tough with the extended pause.  Can't believe I front squatted 260 last year (and with a pause! only 0:01, but still).

I've never done weighted CTB pull-ups, so I didn't know what to expect here.  Failed to connect twice with an added 2.5.  Score of 186 is total scale-weight of me, Oly shoes, belt, and 15lbs of plates.

I also wasn't sure what to expect on the max wall balls - I've never done more than 25.  Going into this, I was pretty confident I could hit 50, but wasn't sure where I'd end up beyond that.  These felt great through 35 then started to get a little rough.  In the upper 40's I was really struggling, and reps 53 and 54 BARELY hit the target.  My shoulders were just smoked; I tried jumping with my legs more so that my arms wouldn't have to work so hard, but then accuracy of hitting the target was off.  The ball never felt heavy, I think it was just the repetitive motion without a break that got to be fatiguing.  I also thought 50 would have been a reasonably good score, but apparently not... dammit.

Here's hoping the rest of testing is a little more exciting.

PS - I've been eating super strict lower carb paleo for 12 days and my weight has. not. budged.  This is why I gave up dieting.  

Tuesday

AM
shoulder prep
+
30:00 AirDyne @ Z1, off every 5:00 for 2 dead hang to inverted

PM
A. Squat snatch gauntlet, 1 every :90 starting @ 95 and adding 5 every :90
B. Handstand walk, 1 x 100' for time
+
3 rounds for even times:
400m run hard
21 wall balls, 14 to 10'
3 rope climbs
4:00 walk rest
+
10:00 AirDyne @ Z1

AM
complete

PM

A. 135 (PR +5), 140Fx2

B. 1:01 (50/40/10)

+

6:04

7:15

7:41 

+

complete 

HOORAY FOR A SNATCH PR!! Gauntlets are the best. These felt great today. I spent a little extra time doing some scap work this morning that I've neglected a bit over the past few weeks and I think that made a big difference in staying tight through the turnover. Really hope I don't have to wait another 12 months for the next 5lbs. 

Handstand walk has gotten faster; I really tried to kick up before I felt ready at the turn around. Lost track of where I was, I thought I was at the 30' mark on the way back and I knew I didn't have another 20' in me, so I came down on purpose, but it was actually the 40' mark and I coulda/shoulda just finished it. I kicked back up really quickly though and this didn't add any significant time. 

First round of the run/wallball/rope climb thing felt great - ran in 1:50, wallballs unbroken, and deliberate rest on the rope climbs (STILL not confident doing these under fatigue, but they are objectively much better). Ran the second 400m in 1:49 and came in and promptly hit a wall. I don't know if it was the humidity or what, but I just died. Wallballs still unbroken, but the resting at the rope got to be ridiculous. Third round was awful; run in 2:01, wallballs still unbroken but took a really long time before picking up the ball, and lots of staring at the rope wishing it was over. 

One more training day, then a much-needed break. This is the first time in 4 years that I really feel like a break is needed from a mental standpoint. 

Wednesday

AM
4-6 sets @ Z1:
250m ski erg
15 AirDyne calories
3 deadhang-to-inverted
10 unweighted hip extensions, 10X1

PM
A. 1 halting clean-grip deadlift (pause below the knees) + 1 clean pull (emphasize shrug/arms), 4 x 1 starting @ 1RM clean and adding 5/set; begin a set every 2:00
B1. Power clean clusters, 3 x 1.1 @ 155-165; :20 between singles, :60 rest
B2. Ring dip clusters, 3 x 3.3.3; :20 between 3s, :60 rest
+
4 rounds for increasing split times (faster every round, think it through beforehand):
28 double-unders
21 AirDyne calories
14 kettlebell swings, 53
7 burpees

AM
5 sets complete

PM
A. 200, 205, 210, 215
B1. 155, 160, 165
B2. complete
+
3:56
3:21
2:59
2:43

Clean pulls continue to feel terrible.  I don't know what I'm doing wrong, it just feels too heavy to pull.  I feel like the top position of my clean pull is no different than the top position of my deadlift, and I know that's not right...

Power cleans didn't feel particularly easy.  I was catching these (especially the 165s) really low, lower than I ever have for a power clean.  I've always had a problem of thinking "just get under it" if it's a power clean, my options historically have been squat clean or catch it completely tall (and wide), so I guess this is progress?  Still wish I would feel more confident at these weights.

Ring dips felt okay, the very last set of 3 was tough to lock out.

4 rounds got really tough.  I had no idea where I was on the clock - I was tapping "lap" at each round but the math was too difficult to do in the middle of this.  I paced this out by feel, and guess I did alright.  Mostly controlled the times by transitions, pace on the bike, and burpee speed.  Tripped once in the DUs in the 3rd round, everything else unbroken.

Wednesday

AM
4-6 sets @ Z1:
250m ski erg
15 AirDyne calories
3 deadhang-to-inverted
10 unweighted hip extensions, 10X1

PM
A. 1 halting clean-grip deadlift (pause below the knees) + 1 clean pull, 3 x 1 starting @ 1RM clean and adding 10/set; begin a set every 2:00
B. Power clean, build quickly to a tough single
C. Ring dips, 1 x max unbroken
+
For time:
100 double-unders
75 AirDyne calories
50 kettlebell swings, 53
25 burpees

AM

4 sets complete

PM

A. 200, 210, 220

B. 165, 175Fx3

C. 8

+

11:27

What a blah training day. Everything felt terrible. Feeling healthy again, so I don't know what my problem was.

CGDL were light and fast, but clean pulls felt even worse than last week. The bar is only getting like 1" past my hips, the pull just feels weak. I don't think I'm using my legs.

Power cleans didn't feel as easy as last week, 125 felt like 125. Jumped 125-145-165-175. The first and third attempts at 175 were just pulls; caught the second attempt but it was way forward. Ughhhh frustrating.

Ring dips also felt more difficult than usual. Was hoping to beat my previous best of 10, but no dice. 

Had been dreading the last piece all week, for some reason the 50 KBS got in my head. Double unders were good, broken 65/35. Airdyne done in 5:31.  Would have liked to have opened with a bigger set of swings, but reps started to get iffy around 17ish, so broke these 20/15/15.  Burpees were very slow to start, but picked up speed in the last half.  This whole thing was the opposite of fun.

Knee hurts today.  Maybe that's what put me in a weird mood.

Wednesday

AM
4-6 sets @ Z1:
300m ski erg
20 AirDyne calories
4 deadhang-to-inverted
10 unweighted hip extensions, 10X1

PM
A. 1 halting clean-grip deadlift (pause below the knees) + 1 clean pull, 5 x 1 starting @ 1RM clean and adding a bit/set; begin a set every 2:00
B1. Power clean clusters, 4 x 1.1.1; minimal rest between singles, :30 rest
B2. Ring dips, 4 x 5, 20X1; 2:00 rest
+
3 sets @ high effort:
20 kettlebell swings, 53
20 burpees
40 double-unders
3:00 rest
+
10:00 AirDyne increasing effort every 2:00 so that last 2:00 is very tough

AM

4 sets complete

PM
A. 200, 210, 215, 220, 225
B1. 145, 155, 165, 175(1.F.F)
B2. complete
+
2:07
2:53
2:45
+
complete


That's by far the most I've ever skiied... triceps and lats are feeling it already.  This is most welcome.

Clean-grip deadlifts felt super easy, but clean pulls felt terrible.  Even while warming up at lighter weights, the pulls felt awkward and hard.

Very happy to see power cleans after heavy deadlifts again - 145 and 155 felt EASY, and 165 felt the best it ever has.  Couldn't decide between 170 and 175 for the final set, and said "fuck it, just try it" and put 175 on the bar, which proved to be too ambitious.  Other than 175, where I took a few seconds between reps, the clusters at 145, 155 and 165 were all dropped and immediately reset with no pausing.  First time doing heavy-ish cleans in a LONG time (since Gobblers), very happy with how they felt.  And, while my form still leaves much to be desired, I don't think I was catching these as ugly as I have been known to do.  Huzzah!

Ring dips felt great today, too.  Was a little worried about keeping the tempo, but I was able to stick to it for all sets.  And, I think I did almost all of these strict.  That's interesting.

UGH these high effort sets are killing me.  Is it normal to drop off SO BADLY after the first one?  Double unders were unbroken on the 1st and 3rd sets, and broken horribly (4 or 5 times) on the 2nd set.  All KBS unbroken, easy through 16 or 17 reps, it was only the last few that started to get iffy.  Burpees were steady on the first round, but on the second and third rounds I started pausing, both at the top and on the floor.  Shoulders were fried by the 3rd round.  Yuck.

On the other hand, I really dig the increasing effort stuff.  I feel like I've done well with every variation of this we've tried (on the rower, and the mixed pieces, and today's AirDyne).  Paced this by cal/h; >415, >550, >700, >815, >1000 (with the final 0:30 >1100).  Could have started a bit faster, but the final 2:00 was very tough indeed.  117 calories total (702 cal/h average).  

-----

AM weight @ home: 165.3

Was just curious to take a peek at the scale, post-holiday and pre-locking down the nutrition for the foreseeable future.  Totally surprised to see that number, considering I was less than diligent with nutrition over past few weeks (I guess this is the power of stress reduction, and I'd put a hefty sum on the outdoor hiking) ... this is the lowest I've seen since Summer 2012, when I switched out of the class programming.  I feel like I've put on a bit of muscle since then (my clothes agree), so this is pretty cool.  It's even more cool that this has all happened after I stopped worrying about it so much.

Saturday

AM (made up from Wednesday)
5-7 sets @ Z1:
250m ski erg if they have one, 500m row if not
15 AirDyne calories
3 deadhang-to-inverted
9 unweighted hip extensions, 10X1

7 sets complete with row and Assault bike 

PM

2:15:00 hike with Mom

Absolutely gorgeous afternoon on my last day here; tackled one of the more challenging hikes in OC with Mom. 4.5 miles, almost 1100 feet of elevation change (all within the first half mile) with some treacherous pieces, but the 360 panoramic view at the top was totally worth it. Love it, reluctant to come back... 

Saturday

AM (made up from Wednesday)
5-7 sets @ Z1:
250m ski erg if they have one, 500m row if not
15 AirDyne calories
3 deadhang-to-inverted
6 weighted hip extensions, 2021

7 sets complete with row, Assault bike, and +25

PM

a little tennis

+

1:45:00 hike with the fam

It's been incredibly nice and relaxing just to be outside every day... love it.  Discovered a huge wilderness park (4000 acres) less than a mile from my parents' house that we've never explored... it has 23 miles of trails!

Thursday

AM (from yesterday)
5-7 sets @ Z1:
250m ski erg if they have one, 500m row if not
15 AirDyne calories
3 deadhang-to-inverted
6 weighted hip extensions, 2021

PM
10:00 light scap activation
+
A. Push press, build to a max
B. Weighted supinated pull-up, build to a max
+
For 16:00:
Evens: 4-7 CTB pull-ups
Odds: :30 front leaning rest on the ground
+
2 sets:
:70 row @ max effort
6:50 rest

AM

7 sets complete with row, assault bike and +25 

PM

A. 160

B. 217.5

+

Complete; 4 CTBs across (5 on the last one)

+

1:43.2/500m avg; 339m

1:43.2/500m avg; 339m


Weight @ gym (including belt): 172.5

Really enjoying this AM combo!

Push press felt awful; 155 was a struggle, then failed 160 twice before getting it on the third try. I have a life-long struggle with the push press.

Weighted pullups didn't feel as strong as I was expecting, got +45, could barely even start the pull at +50.

Pulling on the CTBs felt strong, but the bars are so slippery that I couldn't keep my grip or rhythm for more than 4 reps.  Tried making tape grips and that may have made things worse, because I stripped them off with one round to go and then got 5 pretty easily on the last round, so I dunno.  FLRs felt very easy.

Went out too hot on the first row sprint - was holding 1:38-1:40, but then faded to 1:46-1:48 in the last 0:15.  Was more consistent on the second one, holding 1:42-1:44 the whole way.

So.  On Wednesday about 10:00 after I finished the Assault bike, I got a horrible, horrible headache, got very nauseous and sensitive to light - was absolutely 100% miserable.  Went home, immediately took a 4h nap, and felt better.  I wasn't going to say anything because I thought it was a one-off from being dehydrated or something.  BUT THEN IT HAPPENED AGAIN.  About 10:00 after finishing the row sprints, I felt the same exact headache coming on, and it was so much worse.  I went home and immediately to bed and woke up 12 hours later, and I'm still not feeling right.  I don't know what's wrong with me, I'm legitimately concerned.  This has never happened before.  I used to get migraines, so I'm pretty sure that's what they were, but never after training like this, and haven't had one this severe in years, and now I've had two back to back.  And I ate and drank exactly normally, with an emphasis on tons of water on Thursday, so that's not it.  I'm scared to do anything at this point... can't even describe how awful it was.  And my family is quite concerned, to say the least.  What the hell?  My only thought is that it might be a weird side effect to the cortisone shot??

Wednesday

AM
5-7 sets @ Z1:
500m row
15 AirDyne calories
3 deadhang-to-inverted
8 weighted hip extensions, 2021

PM
A. Clean-grip deadlift, 8 x 2 @ 235, 03X1 (drop from top, :03 rest, pull FAST!, pause @ top); begin a set every :60
B1. Weighted glute-ham raises, 3 x 4-6, 20X1; :30 rest
B2. 3 ring dips right into :20 ring support (top of dip), 3 x 1; 2:00 rest
+
5 sets @ increasing effort:
12 kettlebell swings, 53
9 burpees
35 double-unders
:90 rest
+
10:00 AirDyne, just a touch faster than last week

AM
7 sets complete; +20 on the hip extensions

PM
A. complete
B1. +40(4, 5, 5)
B2. complete
+
2:11
1:48
1:32
1:18
1:05
+
134 calories; 750-800 cal/hr

AM session felt super easy this morning.

First rep of each CGDL was fast, but the speed of the second one was never quite as good, although the intent was there.

No issues with the GH raises or ring work.

5 sets felt excellent.  I'm really pleased with how much I improved each round, although the first round felt laughably slow.  KBS all unbroken.  Double unders broken purposefully 20/15 for the first 4 sets and unbroken on the 5th set - which was very surprising, considering how off they've been for the past couple of weeks.  Again, managed effort by transition time and burpee pace.  Very happy with breathing throughout! And VERY happy I clarified that this was not, in fact, 19 burpees per round.  That would have sucked. 

AirDyne also felt excellent.  First minute was over 1000 cal/h, then settled in at 775-800 cal/h for the remainder.  Never dropped below 750.  Legs were just on the edge of getting tired, but breathing was totally fine.  Big thumbs up.

Wednesday

AM (mixed Z1 or rtw + MU tech)
5-7 sets @ Z1:
500m row
15 AirDyne calories
3 deadhang-to-inverted
10 hip extensions, 2021

PM (DL DE -> clean support + dip support + hamstring accessory + increasing effort mixed breathing + 10:00 breathing)
A. Clean-grip deadlift w/chains, build to a heavy single
B1. Weighted glute-ham raises, 3 x 4-8, 20X1; :30 rest
B2. Ring support (top of dip), 3 x max hold; 2:00 rest
+
4 sets @ increasing effort:
15 kettlebell swings, 53
10 burpees
45 double-unders
2:00 rest
+
10:00 AirDyne @ 85% - last week's description was perfect, high breathing not much if any burn

AM
6 sets complete

PM
A. 265
B1. +35(8), +40(5), +40(4)
B2. 0:36, 0:28, 0:29
+
2:22
2:03
1:44
1:42
+
128 calories; 700-800 cal/hr


Another mixed day.  Another hectic day at work.  I'm sensing a trend, and I don't like it.

CGDL got really heavy, really fast.  Did 225, 245, 265 - and really struggled with the 265.  Felt my grip slipping and it was pretty grindy in the middle, but stood it up.  Meh.

Funny how adding 5lbs makes such a difference on the GH raises.  Ring supports felt better than last week.

4 sets were definitely at increasing effort, mostly by controlling transition time and burpee speed.  All KBS unbroken.  Double unders were a disaster today.  Was on track to smash the time on the 4th set until my double unders did not cooperate.  Effort was there though.  

AirDyne was the best part of the day.  Felt really good, easier to hold the pace I wanted than last week.

Sunday

5:00 kipping pull-ups practice, non-fatigued sets of 2-3 reps
+
A. Deadhang-to-inverted, 6 x 2; begin a set every :45
B. 1-arm KB overhead squat, build to a tough set of 10/arm in just a few sets (lead up sets do not have to be 10s)
+
For time:
10 rope climbs
+
For time:
50 hang squat cleans, 115
+
400m sled drag, heavy grind

Complete 

+

A. Complete 

B. 70

+

7:41

+

6:39

+

Complete with 200 on the sled 

Really great day! 

Kettlebell OHS were not tough at all, but not sure I could have gotten much more overhead... 

Felt more confident on the rope climbs than ever before. 4 done in 2:00 but then slowed down considerably. 

Hang squat cleans went as well as I could have hoped. First 30 weren't bad at all. All sets of 5 until I failed the very last rep. Kept the quick bounce for almost all of them, until the last few reps. 

Sled drag was finally a heavy grind today, but also had a slightly more leg-intensive day... 

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...