Monday

A)
Back squat
3-2-1-1, 40X1; 3:00 rest

215(3), 235(2), 255, 265

B)
1-arm DB row (bench supported)
3 x 4-6/side, 20X0; :45 between sides

60(6), 60(5), 60(5R/4L)

C)
10:00 @ 80% effort
4 perfect push-ups
7 deadlifts, 145
10m double kettlebell front rack walking lunges, 25-35/hand

7 rounds + 4 push-ups with 35/hand

D)
3 sets
4-8 weighted glute-ham raises
12 Russian twists (1 = 1 in each direction)

+10(8), +20(4), +20(4)

Monday

A)
Back squat
3-3-3-3, 40X1; 2:00-3:00 rest

215, 225, 230, 230

B)
1-arm DB row (bench supported)
3 x 5-8/side, 20X0; :45 between sides

50, 55, 60(5)

C)
5 sets steady for movement quality
3 perfect push-ups
6 deadlifts, 155
15m goblet walking lunges
:60 rest

Complete with 53

D)
3 sets
10 glute-ham raises
10 Russian twists (1 = 1 in each direction)

Complete

Monday

A) Back squat: 5-5-5, 40X1; 2:00-3:00 rest

185, 205, 205 - shoulder loosened up set by set and the difference wasn't nearly as noticeable by the end... makes sense, since this is the first time I've put it in that position and external rotation is still a bit stiff

B) 1-arm DB row (bench supported): 3 x 7-10/side, 20X0; :45 between sides

40, 45, 50(7)

C) 10:00 for reps & movements quality: 2 perfect push-ups 4 deadlifts, 145 8 alternating pistols 32 double-unders

6 rounds + 4 deadlifts

D) 3 sets: 10 glute-ham raises 10 Russian twists (1 = 1 in each direction)

Complete

Monday

AM

35:00 AirDyne @ Z1

PM

A) Safety bar squat

3-3-3 building so only last triple is tough - maxing out next week..., 20X1; 3:00 rest

B) Unsupported 1-arm DB row

4 x 5-6/side, 20X0; :60 bewteen sides

C) 3 rounds @ high effort

21 Assault Bike calories
18 alternating pistols
15 glute-ham sit-ups

D) 3 rounds

:30 Sorensen hold
:15 rest
:30 front leaning rest on ground
:15 rest

A. 203, 223, 243

B. 50, 55, 60, 65(6) - right is stronger than left...?

C. 11:58

D. complete

Monday

A) Safety bar squat

5-5-5, 20X1; 3:00 rest

B) Unsupported 1-arm DB row

4 x 6-8 20X0; :60 bewteen sides

C) 10:00 steady - same idea as last week, focus is on quality movement/positions over reps

30 double-unders
10 glute-ham sit-ups
10 alternating pistols

D) 3 sets not for time

:30 Sorensen hold
:30 front leaning rest on ground

A. 203, 223, 233(4) - not confident on the last rep without a spot

B. 45, 50(6), 50(6), 50(6) - strangely more challenging on the left side

C. complete

D. complete

+

3 sets:

5 banded pull-ups, green band

5 dip progressions

+

5 strict pull-up singles, with s-l-o-w eccentric 

Monday

AM

20:00 AirDyne

+

ROM/mobility

PM

A) Safety bar squat

3-2-1-1-1, 41X1; 3:00 rest

B) Unsupported 1-arm DB row

3 x 8-10, 20X0; :60 bewteen sides

C) 10:00 steady, focus is on quality movement/positions over reps

10 alternating pistols
15 double-unders
:20 front leaning rest on ground

D) 3 sets not for time

30 band good mornings
15 glute-ham sit-ups

A. 203(3), 223(2), 233, 238, 238
B. 30, 35, 40(10)
C. complete
D. complete with green band

So happy to feel like I'm training regularly again! The 10:00 piece was super fun. No issues with double-unders or planks, and pistols are smoother than they've ever been. 

Thursday

A1. Seated L-arm DB shoulder press, 3 x 4-5, 21X1; :60 rest
A2. Bent-over L-arm DB row, 3 x 4-5, 20X1; :60 rest
+
For time:
400m sled drag, body weight on sled
+
3 sets:
30/side light lying 1-leg banded curls
30/side light seated banded leg extensions

A1. 35, 40(4), 40(3)

A2. 65, 70(4), 70(4)

+

15:57 with 160, from waist 

+

skipped

Sled drag was so incredibly tough. I think I moved the weight slightly better than last time, but I took so many breaks that my total time was a full minute slower than before. It was freaking muggy, which didn't help.

Got to the gym super late and still had 89 things on my to-do list for tomorrow, so skipped the last piece. Sorry, not sorry. 

Peace out. 

Friday

A. Safety bar squat, 12 x 3 @ 70 bar + chains, 10X1; begin a set every :60
B1. Seated L-arm DB shoulder press, 3 x 5-6, 21X1; :60 rest
B2. Bent-over L-arm DB row, 3 x 5-6, 20X1; :60 rest
+
3 rounds for time:
.4 mile legless Assault Bike
30 air squats
20 DB anchored sit-ups
+
3 sets:
20/side light lying 1-leg banded curls
20/side light seated banded leg extensions

A. complete 

B1. 30, 35(5), 35(5)

B2. 45, 55, 65(5)

+

7:57 (armless)

+

complete with thin black band 

Fully intended to blow off training today after having 2 beers at work, but then found myself at the gym anyway. Didn't feel like doing anything, then convinced myself to sit on a bike and watch regionals, then got really sad that after this week all I'll be doing for weeks is sitting on a bike and wanted to squat while I still can. And then I just ended up doing everything. 

Squats felt better than last week, but still heavy. Felt like I was recruiting my hamstrings more than I ever have, which was kind of weird but not in a bad way. 

Everything else was fine. 

Friday

AM @ MobilityFit
22:00 Assault bike
+
dry needling (less death)
+
2 sets:
crossover symmetry, rows, As, subscap, pec minor 
banded tricep pull-downs
isometric lower trap hold
isometric subscap hold

PM
A. Safety bar squat, 10 x 3 @ 70 bar + chains, 10X1; begin a set every :60
B1. Seated L-arm DB shoulder press, 3 x 6-8, 21X1; :60 rest
B2. Bent-over L-arm DB row, 3 x 6-8, 20X1; :60 rest
+
For time @ 90% effort:
50 air squats
50 arm-less Assault Bike calories
50 air squats
+
3 sets:
20/side light lying 1-leg banded curls
20/side light seated banded leg extensions
:30 hollow rock

A. complete 

B1. 25, 30(7), 30(6)

B2. 25, 30, 40

+

7:02

+

complete with purple band

Tested out some stuff very, very gingerly at MobilityFit. The broken glass pain is gone, but the anterior capsule still feels "off" and all the muscles are angry.  Drew dry needled literally everything, a couple of rough spots but overall much, much better than Wednesday. The plan for the time being is to keep scaps activated and engaged, strengthen internal rotators to improve stability, and not piss off the joint. Everything else is on hold for the time being. 

Shoulder actually complained a LOT on the squats. I almost called it two sets in, but then kept talking myself into "just one more minute." It's been a couple of hours and it calmed down, so that's encouraging. Weight felt fucking heavy after the week off. To be honest, that's why I didn't quit - I can't lose the squatting progress on top of everything else. 

Felt super weird to only do the dumbbell stuff on one side.

Hit pretty much exactly where I thought I would on the for time piece. First 50 squats were super fast with no pauses. Biked at ~58 RPMs, a little over 10 cal/minute. I didn't realize how helpful arms were on the bike. Second round of squats was so hard, my quads were completely toasted. Paused a few times but still pretty fast. Yuck. 

The banded stuff really sucked today. Maybe purple isn't "light," or maybe it was the squat/bike thing. Either way, tough. 

Trying to get my head right for a long road ahead with the shoulder. I just thought the hard part would have been over by now. Drew admitted that the next few months are going to be long, slow, and frustrating, and even after months of therapy I may still have problems with it. It's hard to accept. 

Wednesday

AM
30:00 Assault Bike @ Z1
+
10:00 mobility work of choice

PM
A. Safety bar squat, 12 x 3 @ 50% 1RM, 10X1 - emphasis on depth & speed; begin a set every :60
B. 1-arm DB row, 3 x 10/side light/moderate; :60 between sides
+
AMRAP in 10:00:
10 Assault Bike calories
30 double-unders
50m Farmer's walk, 53/hand
+
3 rounds not for time:
10-15 light reverse hypers
15/side unweighted Peterson step-ups

AM

complete

+

shoulder stuff, 2 sets, same as yesterday

PM

60:00 @ Mobility Fit 

+

A. complete, +90

B. 25, 30, 35

+

4 + 10 calories 

+

complete

15 @ 90 across

stacked 2x 45, 2x 35 plates

Safety bar squats felt excellent today. I don't know what I was doing differently, but felt much more confident.

Dumbbell rows were fine. 

Double-unders were SHIT today. So annoying. Most sets broken 3 times. All farmers walks unbroken, no prob. Assault bike was good, 66 RPMs on the first 4 sets, and somehow managed to hit the final 10 calories in 0:30. 

Quick Q: WHY ARE THE PETERSON STEP UPS BACK? Just kidding, they weren't as bad as I remembered. 

Saw Tim today. I'm glad I didn't cancel the appointment, because while the pain is significantly decreased from where it was, something alarming happened this morning. I tested a kipping pull-up and felt something large "slip" in my shoulder. I've never felt anything like that and it terrified me. Fast forward to my appointment with Tim, and one of the first questions he asks is if I've had any popping, locking or catching mechanical symptoms. He tested a bunch of things and isn't all that worried about rotator cuff- it was probably just pissed off and taking the last 12 days off, coupled with the PT  and the ibuprofen is taking care of that. But, he said he is concerned about labrum. He did another test where I was lying on my back and he could pop my right shoulder in/out of place, whereas the left was solid as a rock. MRI scheduled for Monday, and he was pretty casual about "well we'll just fix it, maybe now or maybe later." Apparently it could be like a meniscus and the repair can wait, and he didn't count me out for the Open just yet. Just totally depends on what he sees on the MRI. And then he says, "Don't freak out!" Too late. 

Saw Kirk and Drew immediately after that and was pretty mad / sad. They both did another assessment and both independently said there were some concerning red flags about stability, although neither of them was able to reproduce the popping out of place. (It was so painful at my first assessment that we didn't get far in testing these things). They both tried to talk me off the ledge, saying that rehab with them is totally different than normal rehab, and the recovery is surprisingly fast. Which I totally get and appreciate, but it fucking blows that I'm in this position to begin with. And after my knee scope, which was totally, totally minor, it still took months to get back to 100%, so I'm really scared. 

Okay. There's not much else to say on the matter until Wednesday when I go back to see Tim for the results. Keeping up with the PT, ibuprofen and ice, and trying not to think about worst case scenarios. Easier said than done. 

Wednesday

AM
30:00 Assault Bike @ Z1
+
10:00 mobility work of choice

PM
A. Back squat (no chains), 10 x 3 @ 50% 1RM, 10X1 - emphasis on depth & speed; begin a set every :60
B. 1-arm DB row, 2 x 10 light; :60 between sides
+
10:00 testing out strict pull-ups, wall balls, & double-unders - everything easy
+
5 sets:
10 Assault Bike calories
:30 rest
50m Farmer's walk
:30 rest

AM

complete, but added:

off every 5 for walking lunges to/from 10 hip extensions

+

trip to Balza

PM

A. subbed safety squat bar, +90

B. 20 across 

+

complete 

+

complete

70/hand

Think I may have turned a corner with the shoulder... finally was able to sleep more than a couple of hours uninterrupted. Balza was pleased with the improvement over Monday, but still has some pretty big concerns. Going again tomorrow, and if there isn't even greater improvement by then he's going to recommend not competing on Saturday.  Also talked to Stephen (and Chelsea and Pat and Duprie) about whether or not I should pull out on Saturday. We're all leaning toward not participating, but I'm not going to make a decision until Friday. 

Added the stuff to the AM since I just rode the bike yesterday... 

Holding the bar for back squats was pretty uncomfortable, so opted for the safety squat bar again. 

Dumbbell rows were okay, really no pain but I was hesitant to grab anything heavier. 

Double-unders are completely fine. No pain hanging from a bar, and no issues pulling up once I got started, but felt a sharp twinge when initiating the motion. Did a total of 5. Wall-balls were really uncomfortable, it hurt both to throw and catch the ball. 

Last piece felt good. Kept RPMs between 70-74, and 50m unbroken across. 

Saturday

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

PM
A. Power clean, build to a tough-and-go 3RM
B. Double overhand Romanian deadlift w/straps, 3-3-3-3, 4010; 2:30 rest
C. DB shoulder press from seated on floor position, build to a 6-8RM
D. 1-arm DB row w/straps, build to a 5RM/side
+
10:00 @ 80%:
250m ski erg
:30 top of axle deadlift hold, tough

AM

42:00 complete with AirDyne, mobility, FLR and side plank

PM

A. 165(2)

B. 185, 195, 205, 215

C. 35(8), 40(6)

D. 70

+

4 rounds + 66m

with 90, 100, 100, 100 

+

bonus 800m sled drag with Chels, 45


Today was the worst.  Nothing felt good.

Power cleans were not nearly as crisp as they were last week, but figured I could get the triple at 165 since I did 5 at 160 last week.  On the second rep, my feet slipped on the platform and I ate it pretty bad, which scared the shit out of me.  Moved to the rubber mats and attempted 165 again a few minutes later, but I psyched myself out and had a hard time being aggressive - missed the 3rd rep forward, but the first two reps were pretty ugly.  I don't think I'll be lifting on a platform again, I tend to sustain enough injuries without additionally using dangerous equipment.  Chelsea and Matt both said that they've slipped recently as well... can we sand down the wood, or something?  This was not cool.

Romanian deadlifts are getting heavy.  The last rep on the last two sets may have been slower than a 0:01 ascent.

Surprised myself on the seated dumbbell press - probably could have gotten 10 reps at 35, so figured I'd give 40 a shot.  Much easier without a tempo, and much easier using a bench as a rack.

I'm getting so bored with dumbbell rows.  I feel like I'm never improving at them, and it's all limited by grip strength, even with the straps.

Speaking of grip strength, the axle holds were awful.  (Sidebar - pretty sure last week I had 140 on the axle (so 160 total), and did the final 0:20 hold with 110 - as I was loading the axle this week, I'm 99% certain that I had 45s and 25s on the axle, and stripped the 25s to do the final hold last week, so my results didn't account for the 20lb axle).  Started with 90 (35s + 20lb axle), and didn't really have an issue holding the 0:30, so bumped it up for the remaining sets, and then started to really struggle around 0:25 or so with 100.  Skiing was fine.

Gorgeous day for a sled drag, didn't want to waste it.

Saturday

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

PM
A. Power clean, build to a tough-and-go 5RM
B. Double overhand Romanian deadlift w/straps, 4-4-4, 4010; 2:30 rest
C1. DB shoulder press from seated on floor position, 3 x 3-4, 20X1; :60 rest
C2. 1-arm DB row w/straps, 3 x 3-4/arm, no tempo but still ensure a high elbow @ the top; :60 between arms, :60 rest
+
2000m row @ Z1, off every 500m for 2 touch-and-go double-overhand axle deadlifts + :20 top of deadlift hold after the rest rep

AM

30:00 AirDyne @ Z1, off once for a few minutes of stretching and once for a 0:60 handstand hold against the wall

PM

A. 160 (PR +20) - with olys, belt, and hook grip! video

B. 175, 185, 195

C1. 40(4), 45F, 40(2), 40(3)

C2. 70, 75(3), 75(3)

+

with 140, but only 0:20, 0:15, 0:10, 0:12 holds

bonus set at 90 with the full 0:20 hold

Saturdays are so chill. Love it. 

So, so happy (and relieved) that I can hook grip again!! It still hurts, but I think I'm beyond the point where I'm doing additional damage. Power cleans felt great; did all 5 reps at 145, 155, 160. The last two reps at 160 were pretty ugly (wide), but I'll take the 20lb PR. 

Romanian deadlift was fine.  195 might be the limit to keep the 0:01 ascent tempo.

Figured out how to use a bench as a dumbbell rack for the shoulder press, which helped immensely.  Tried twice to get a rep at 45/hand, but it didn't go far.  DB rows were tough.

The axle holds were AWFUL.  I just couldn't do it.  Even the bonus set at 90 was very, very challenging to hold for the full 0:20.  Stupid child-sized hands.

Saturday

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

PM
A. Power clean, build to a heavy single
B. Double overhand Romanian deadlift w/straps, 5-5-5, 4010; 2:30 rest
C1. DB shoulder press from seated on floor position, 3 x 4-6, 20X1; :60 rest
C2. 1-arm DB row, 3 x 4-6/arm, no tempo but still ensure a high elbow @ the top; :60 between arms, :60 rest
+
2000m row @ Z1, off every 500m for 4-6 touch-and-go double-overhand axle deadlifts - add a little from last week

AM

@ home

30:00 AirDyne @ Z1, off every 5:00 for 10 perfect push-ups + 10 air squats

PM

A. 160, 165F - nanos, no belt, no hook grip

B. 145, 165, 175

C1. 35, 40(4), 40(3)

C2. 60, 65, 70(4)

+

complete 

6 across with 120


Thumb is still broken.  I tried hook gripping an empty bar; this did not go well.  Getting annoyed.  Bar flew out of my hands on the pull at 165.  The 160 does not qualify as a heavy single.  The first pull of the ground feels ridiculously light, but as soon as I start to pick up speed I can't control the bar without a hook grip.

Romanian deadlifts felt good.

DB shoulder press was very challenging today - the actual pressing felt much more difficult than last week, and it was almost impossible to get the 40s to my shoulders from a seated position.  I don't know how I could get anything higher into the starting position, unless I recruit an assistant...

Dumbbell rows felt excellent!  

Axle deadlifts went better than last week - I changed my grip, and feel a little more secure with all my fingers and thumb wrapped the same way over the bar (so then I can rotate my wrists a bit to keep the bar in my fingers), as opposed to gripping the bar with the thumb wrapped one way and the fingers around the other way. 

Pleasant afternoon with my two best buds.  Really fun to watch Austin smash that workout.

Saturday

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

PM
A. Power clean, build to a moderate touch-and-go double
B. Barefoot single-leg Romanian deadlift, build to a very heavy triple/leg
C1. DB shoulder press from seated on floor position, 3 x 6-8, 20X1; :60 rest
C2. 1-arm DB row, 3 x 4-8, no tempo but still ensure a high elbow @ the top; :60 between arms, :60 rest
+
2000m row @ Z1, off every 500m for 5-10 touch-and-go double-overhand axle deadlifts - you pick the weight

AM

complete @ home

30:00 AirDyne @ Z1, off every 5 for 10 air squats + 5 perfect push-ups + 0:30 handstand hold against the wall

PM

A. 145, 155x1 - nanos, no belt, no hook grip

B. 145, 155x1/each leg

C1. 25, 30, 35(7)

C2. 55, 60(4), 60(5)

+

complete

6 across with 110


Picked up the cold that's going around... woke up feeling pretty shitty.  Grateful for a kind of chill day, and hoping to feel better by tomorrow.

I don't feel comfortable cleaning anything over 155 without a hook grip - the bar slipped out of my hands on the one rep at 155, so called it there.

The 145 single-leg RDL wasn't "very heavy", but I couldn't get a second rep at 155 (tried twice on the left, only once on the right). I think the issue was mostly balance, but my upper quad/hip flexors felt really tight at the heavier weight.  Pretty sure I was still doing a 31X1 tempo on these, even thought it wasn't specified.

DB press from a seated position was very strange, it was so hard to clean the 35lb dumbbells! I now have a much greater appreciation for the paraplegics who are cleaning barbells and shit.  That's hard.  Dumbbell rows were the same as usual.

As far as I can recall, that was my first time deadlifting the axle bar.  My child-sized hands were not amused.

Saturday

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

PM
A. Power clean, build to a moderate touch-and-go triple
B. Barefoot single-leg Romanian deadlift, 3 x 3-4/leg, 31X1; :90 between legs
C. Shoulder press, build to a max
D. 1-arm DB row, 3 x 5-10, no tempo but still ensure a high elbow @ the top; :60 between arms
+
2-3 attempts:
best row pace in 5 pulls - yep, one more week here
full recovery
+
10:00 row @ 70

AM
43:00 complete @ home
AirDyne, mobility, push-ups and air squats

PM
A. 145, nanos, no belt, no hook grip
B. 125, 135, 140(3)
C. 120 (PR +5), 125F, 122F
D. 50, 55, 60(6)
+
1:25
1:25
1:26
+
complete

Buying my own AirDyne was the best decision ever.  Slept in AND did my AM session!

Power cleans felt solid, but 145 felt like a moderate place to stop.  Getting used to not hook gripping (I don't know if that's a good thing or a bad thing).

Single leg RDL was fine; balance started to become an issue as it got heavier.

Shoulder press felt FANTASTIC.  120 went up super easily, so put 125 on the bar, and failed immediately.  Tried 122 and this was actually pretty close, hit a sticking point pretty high and thought I had it for a minute there, but not quite. 

Dumbbell rows were much more fun without a tempo.  Grip is still the limiter (surprise surprise).

Alright, I'm satisfied that I just cannot pull faster than a 1:25.  Stupid.

Saturday

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

PM
A. Power clean, build to a moderate touch-and-go 5
B. Clean pull w/drop from top, 1-1-1 @ 185; 2:00 rest
C. Barefoot single-leg Romanian deadlift, 2 x 4-6/leg, 31X1; :90 between legs
D1. Shoulder press, 4 x 2-3, 21X1; :60 rest
D2. 1-arm DB row w/straps, 4 x 2-3/arm, 21X0; :30 between arms, :60 rest
+
2 attempts:
best row pace in 5 pulls (recommend damper @ 10 and long, very aggressive pulls right from the start)
full recovery - go again when you feel like you can rip it
+
2000m row @ 90% aerobic

AM

slept in, will make it up tomorrow

PM

A. 103, 135(4), nanos, no belt, no hook grip

B. Fx1, DNF

C. 103, 113(5)

D1. 100, 105, 110(2), 110(2)

D2. 65, 70, 75, 80F, 75

+

1:25

1:26

+

complete, 2:13.4/500m avg


Oh my god, this week has caught up to me in a bad way.  I'm exhausted and I feel like crap.  Was out late last night and had two beers, but I think it's the combined effect of the whole week that made me feel absolutely terrible today.  The worst part is, there's no end in sight - I have zero down time coming up in the next week...and I've gotten quite accustomed to a significant amount of down time. Blah.

Wasn't sure how the TnG power cleans would go without a hook grip, but it was actually okay.  Just too ambitious on the 135 - I definitely wouldn't have failed the 5th rep, but it probably would have been ugly and between my knee and my thumb, I didn't want to chance a bad catch.

Pulled the first clean pull and the bar flew out of my hands (just past my knees), and somehow my thumb got bent back in a terrible way.  I think this hurt more than when I first jammed it.  Had to take a lap outside, and had no interest in trying again.  God dammit, I'm sick of being injured.

Barefoot single-leg RDLs felt good, the best/most stable they've felt to date.

Shoulder press felt fine.  Had a very difficult time with the dumbbell rows today - I was warming up and intended to start heavier (since I got 75 for 3 last week), but I could barely hold on to the 65 today, so that's where I started. Tried the 80 on the 4th set and couldn't even pick it up off the bench to start one rep (left hand, normal grip issues, not broken thumb issues), so moved back down to the 75.  

These little row sprints are annoying.  Happy to get 1:25 this week, but I still feel like I could do better.  Hit 1:26 on the 4th pull, I was sure the 5th pull would be faster than 1:25, but it was not.  Same deal on the second attempt - hit 1:26 on the 4th pull, but then it didn't drop on the 5th pull.

The 2000m row felt good.  Gave myself a cap of 2:15/500m pace, no issues staying under that for the duration.

Saturday

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

PM
A. Power clean, 10:00 to build to a tough single - stop before feet move out
B. Clean pull w/drop from top, 1-1-1-1-1 @ 110-115% of A; 2:00 rest
C. Barefoot single-leg Romanian deadlift, 2 x 6-8/leg, 31X1; :90 between legs
D1. Shoulder press, 3 x 3-4, 21X1; :60 rest
D2. 1-arm DB row w/straps, 3 x 3-4/arm, 21X0; :30 between arms, :60 rest
+
3-5 attempts:
best row pace in 5 pulls (recommend damper @ 10 and long, very aggressive pulls right from the start)
full recovery - go again when you feel like you can rip it
+
1500m easy row cool-down

AM

60:00 complete with row, mobility, 20" box jumps and 6lb wallballs

PM
A. 145, 155F - nanos, no belt, no hook grip 

B. complete @ 165

C. 85, 95(7)

D1. 100, 105(3), 105(3)

D2. 65, 70, 75(3)

+

1:28

1:27

1:26

1:26

1:26

+

complete

Cycled through row and mobility a few times, then switched the mobility for air squats and step-ups, then graduated to box jumps and wallballs.  Box jumps felt great, no issues whatsoever. Wallballs also felt great, I didn't video these today but I know I'm definitely going as deep as I always have, and if that's not ATG, I'm not going to stress over it.  Tried one wallball with the 14lb ball, and while I think my knee would have been fine, my thumb was not.

Power cleans felt super crisp and easy through 145, although it felt super weird to do these without a hook grip (I hook gripped these while in CA when I thought it was just jammed and I told myself to just suck it up). Pulled 155 plenty high, but wasn't able to get my elbows around fast enough and caught my thumb a little weird, so I called it there. Clean pulls were okay. I'm really digging doing some of this stuff without all the gear. 

Single leg RDLs went much better this week, perhaps because I was barefoot? Not nearly as wobbly. 

Shoulder press and dumbbell rows felt great. 

Kind of annoyed at the row sprints - pretty sure that with practice and better technique, I could get below 1:25. 

Thursday

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

PM
A. Hang power clean, 10:00 to build to a moderate single - stop before feet move out
B. Clean pull w/drop from top, 2-2-2 @ 105-110% of A; 2:00 rest
C. Single-leg Romanian deadlift, 2 x 8-10/leg, 31X1; :90 between legs
D1. Shoulder press, 3 x 4-5, 21X1; :60 rest
D2. 1-arm DB row, 3 x 4-5/arm, 21X0; :30 between arms, :60 rest
+
12 sets:
:30 bike @ 80% aerobic - above Z1
:30 bike @ 50%

@ Active

AM

70:00 complete with bike, mobility, row, air squats, FLR and legless rope climbs (video)

PM

A. 145 in nanos, no belt

B. complete @ 155

C. 85(10, but wobbly), 85(9, still wobbly)

D1. 95, 100(4), 100(4)

D2. 55, 60, 65(4)

+

complete 

I really, really enjoy the unstructured round-the-world.  Cycled through bike, mobility, row and FLR until I was nice and warm, then added in the air squats and legless rope climbs in the second half.  Knee ROM continues to improve, was getting substantially deeper than just the other day.  Saw the class doing rope climbs, and wanted to throw those in the mix but one regular rope climb without socks burned the shit out of my leg, so I decided to work on legless.  I was very surprised at how easy these felt, compared to the last time I tried!  Not confident at all at the top to touch a target, but did 5 legless to the top of the rope before the knot (at least 10', definitely not more than 12').  That was neat.

Felt kind of drained going into the PM - all the sun is catching up with me. 

Feet were great on the 145 HPC but elbows weren't very fast so called it there. Clean pulls were fine. 

Struggled with balance on both legs on the Romanian deadlifts, and couldn't feel the left hamstring activate until the very last few reps on the second set. Merrrrrrr this is annoying. More of this, I guess. 

Bar felt heavy on the shoulder press, so I was surprised to hit the numbers I did. Dumbbell also felt heavy but grip was better than usual (despite fat handles). 

Only one more training session at Active! Loving being home, but I miss CSC. 

Thursday

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

PM
A. Power clean, 10:00 to build to a moderate single - stop before feet move out
B. Clean pull w/drop from top, 3-3-3 @ A; 2:00 rest
C. Clean-grip deadlift, build quickly to moderate single
D1. Shoulder press, 3 x 5-6, 21X1; :60 rest
D2. 1-arm DB row, 3 x 5-6/arm, 21X0; :30 between arms, :60 rest
+
10 sets:
:30 bike @ 80% aerobic - above Z1
:30 bike @ 50%

@ Active

AM
60:00 complete with bike, row, mobility and a few air squats, + 3 sets of 2 unbroken MUs

PM
A. 155 in nanos, no belt 

B. Complete @ 155

C. 245, no belt

D1. 75, 85, 95(5)

D2. 45, 55, 60(5)

+

complete 

Felt fantastic after the 60:00 AM session, so spent an additional 10:00 on muscle-ups. I'd like to try to get 3 in a row within the next week... these were excellent today, with the first one of each double caught very high (for me), with a lower catch on the second but no struggle. Getting more and more comfortable pushing ROM beyond 90 on the air squats, as long as I spend a ridiculous amount of time stretching first. 

So happy to put a little weight on the bar today! Feels good to get back to somewhat normal training. 

Didn't bring home any gear except for wrist wraps. Felt kind of nice to be able to hit the cleans and deadlifts easily without relying on shoes or a belt. Power cleans felt super crisp and easy, 145 felt like 95, so went up to 155 which was still very easy but not quite as crisp, so called it there. Clean pulls were fine. Clean-grip deadlifts were also very easy, speed slowed just a tiny bit at 245 so called that moderate and moved on. Built very fast (175-225-245). Thumb is still jacked up, but triple-taped it and was able to loosely hook grip for A-C. 

Shoulder press and dumbbell rows felt great. Assault bike also felt great. Solid day all around.