Tuesday

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

PM
A. Tall snatch, 3:00-5:00 light tech work
B. Squat snatch, 12 x 1 @ 110; begin a rep every :30
C. Back squat, 5-5-5, 20X0 (no pause @ top); 2:00 rest
D1. DB power row, 2 x 2-3/arm, 11X1; :30 rest between arms, :30 rest
D2. Close-grip bench press, 10-10, 20X1; :90 rest
+
3 rounds for even times:
10 strict pull-ups
10 DB shoulder-to-overhead, 45/hand
30 unbroken double-unders
3:00 rest

AM

complete; 0:15 each time

PM

A. Complete 

B. Complete 

C. 225, 235, 245 

D1. 80(3), 80(2)

D2. 115, 125

+

2:07

2:13

2:03 

Can't decide if L-hang from the bar is harder or easier than L-sit on parallettes... it's easier for the first few seconds, but gets really tough really fast. 

Snatches did not feel as effortless as last week, but no misses and no ugly reps. Just really had to focus and be extra patient. 

Back squats felt great. They actually felt easier as the sets went on, because I figured out how to breathe without pausing at the top. 

Bench press felt great! 10 was tough but wasn't in danger of failing. Power rows were really tough because of grip (or lack thereof...). 

Strict pull-ups felt really good, but the dumbbell s2o were much more tough than I expected. Had to pause at the shoulder starting around rep 5-6 on each set. All double unders unbroken on the first attempt, but took an extra few seconds composing myself before starting.  

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...

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.

Thursday

10:00 light scap activation (pick a few pieces from the Drew Cook files)
+
A. 1 paused front squat, 21X1 + 2 front squats, 1-1-1-1-1 tough; 2:00 rest
B1. Unweighted strict pull-ups on rings, 5 x AMRAP; :60 rest
B2. Push press, build to a moderate triple in 5 sets; :60 rest
+
8 sets:
12 AirDyne calories @ moderate effort
7 ring rows, 2020
25m bear crawl
:60 rest
+
For time @ 80%:
100m L-arm overhead DB/KB carry
100m R-arm overhead DB/KB carry

Skipped due to time - will do tomorrow
+
A. 185, 195, 205, 215, 220 (video)
B1. 4, 3, 3, 3, 3
B2. 85, 105, 115, 125, 130
+
complete
+
8:40 with 60lb DB

Early morning session - done with coffee and a protein shake.  Felt surprisingly good, considering I'd been bitching about having to train early for days.  Also, first day since the CF Total that barbell work felt solid.

Front squats felt great through 215. I like the pause!  Felt like the last squat at 220 was uglier than it was on video.  Happy that what feels ugly to me now isn't nearly as bad as my ugly reps used to be.

Push press got heavy, fast.  115 was easy, and 125 was tough - kind of skipped moderate.  Shoulder felt fine, so did the last set at 130, which was definitely tough for today.

Had a really hard time getting the DB overhead, especially with the left arm.  I thought I'd snatched the 70lb DB before, so I was a little surprised that I could barely clean and jerk the 60lb DB.  Definitely feel more stable with a KB rather than a DB.  Both sides broken 4x 25m.