Thursday

AM
5 sets very easy:
2:00 bike
:30 handstand hold - can be against wall
2:00 bike
3 wall walks
+
15:00 mobility work of choice

PM
10:00 muscle-up tech practice on fat rings
+
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. Hang power snatch, build to a max for the day
+
10:00 @ 80%:
1 split jerk from blocks, 145-165
5 kipping handstand push-ups
30 double-unders
+
2 sets:
:50 row @ 97%
5:40 walk rest

AM

complete (minus last set of wall walks)

PM

complete, 2 singles, 4 doubles, 1 more single 

+

A1/A2. complete 

B. 120, 125F

+

6 + 3 hspus, with 165

+

254m

253m


So...I really appreciate the change of pace, but... errr... it was super awkward doing wall walks in my apartment.  If the Assault bikes ever come, I can do this at the gym next week, or else... could we try a different movement?  

Today was the best that muscle-ups have felt in many, many weeks.  Consistently caught the first one very high, and the doubles felt super easy today.  Went for a triple on one and was close, but not quite there.  This is a big relief.

Hang snatches didn't feel great.  I really don't like the hang position; it's really hard for me to remain patient and bring the bar all the way into my hips.  120 was pretty crisp, but caught the 125 with bent elbows and lost it behind.  Considered going for 125 again, but wasn't confident I'd make it, so called it there.

10:00 piece started off great and went downhill.  Jerks were very easy, 165 has become a weight I don't even have to think about.  First 3 rounds of HSPUs unbroken, but not easy at all.  Fell off the wall on the first or second rep on all remaining sets (so 1/4, 2/3, 1/4 and 1/2).  This is super annoying.  Why are strict so much easier for me?  Double-unders all unbroken except one early trip on one round, which was just a fluke.

Couldn't quite get to the pace I wanted on the row sprints.  Hung out at 1:36-1:38 throughout, no fading.  I could just tell that the output wasn't as high as it could be, but I couldn't do anything about it, which was kind of a weird feeling.

Thursday

AM
5 sets very easy:
2:00 bike
:30 handstand hold - can be against wall
2:00 bike
:30/side plank
+
15:00 mobility work of choice

PM
10:00 muscle-up tech practice on fat rings
+
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. Hang power snatch, build to a 2RM
+
6 sets even:
1 split jerk from the blocks - your call on weight
35 double-unders
1 split jerk from the blocks
:90 walk rest
+
3 sets:
:45 row @ 97%
5:45 walk rest

AM

4 sets complete

PM

6 not-so-easy singles 

+

A1/A2. complete 

B. 115

+

0:45

0:44

0:43

0:43

0:42

0:43

all unbroken, with 165

+

231m

231m

232m


Thursdays are getting to be hectic days at work, and wouldn't have made it into the gym until 6:30-7pm today, so experimented with training in the morning before work.  I'm not a fan.  Looking forward to switching my schedule around a bit after Christmas... 

Muscle-ups felt terrible, all low catches and not aggressive at all.  I feel like I'm going backwards here; I was stringing together doubles fairly consistently, and today singles were a struggle.  

Hang snatches did not feel nearly as crisp as last week.  Attempted 115 twice, on the first attempt I snatched it once then just pulled it the second time.  The second set at 115 wasn't crisp or smooth at all, so called it there.  Mehhhhhhh.

Split jerk / double-under combo was the highlight of the day.  This was super fun.  Double-unders continue to cooperate, to my great relief. Wanted to choose a weight that I could walk up to without any hesitation, and I think I chose appropriately.  Most of these were crisp and easy, but a couple of the second jerks (after the DUs) were a little shaky.  

Row sprints felt as good as they can... held 1:35-1:36 throughout, no fading. 

Thursday

AM
5 sets very easy:
2:00 bike
:60 front leaning rest on ground
2:00 bike
:30/side plank
+
15:00 mobility work of choice

PM
10:00 muscle-up tech practice on fat rings
+
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. Hang power snatch, build to a 3RM
+
6 sets even:
2 split jerks from the blocks, 165
35 double-unders
:90 walk rest
+
3 sets:
:40 row @ 97%
5:20 walk rest

AM

3 sets complete

PM

complete; a bunch of easy singles, one double 

+

A1/A2. complete 

B. 120

+

0:41

0:39

0:38

0:39

0:40

0:38

+

209m

209m

207m

Solid day! And it was really nice to do my normal Thursday stuff without feeling rushed. 

Muscle-ups felt great, but kept hesitating on the double for some reason. 

Pleased with the hang snatches today - these went much better than last week. Deadlifted 125 and it felt heavy, gave up. 

Split jerk / double under combo was really solid today. All split jerks crisp and easy, all double-unders unbroken. Huzzah!

Row sprints are getting gross. 0:40 is a long time. 

Thursday

AM
5 sets very easy:
2:00 bike
:60 front leaning rest on ground
2:00 bike
:30/side plank
+
15:00 mobility work of choice

PM
10:00 muscle-up tech practice on fat rings
+
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. 1 power snatch + 1 hang power snatch, build to a tough set for the day
+
5 sets even:
3 split jerks from the blocks, 155
40 double-unders
2:00 walk rest
+
3 sets:
:35 row @ 97%
4:55 walk rest

AM

3 sets complete

PM

failed 2, made 2, moved on 

+

A1/A2. cut to 3 sets 

B. 105, 115FHPS

+

complete, a little over a minute if I tripped (sets 1-3) and a little under a minute if unbroken (sets 4-5)

+

183m

182m

178m (handle flew out of my hands in the middle)


Today was pretty terrible.  I got to the gym after 6pm, which is way too late for this much volume.  I hate this - Thursdays have all my fun stuff, I enjoy higher volume training days, and I really hate deviating from the program.  But after the rough couple of days I've had, the last thing I wanted was to be in an empty gym at 9pm all by my lonesome.

Barely warmed up at all, which explains the fails on the first 2 muscle-ups.  These felt horrible today, and I didn't feel like spending 10 minutes here.

Cut the A1/A2, and didn't rest at all between movements.  Again, didn't feel like spending 10 minutes doing this.

I was excited for the snatch complex, but these felt terrible.  My shoulders were super tight (again with the lack of warm-up), and I completely forgot how to hang snatch.  I did okay at 105, but when I brought the 115 back down to the hang, I just held the bar and felt like I had no tension at all in my body.  Worked on hang snatches alone for a few minutes, and Austin even commented that I didn't look comfortable.  I don't know what the deal was.  Dropped back down to 105 and couldn't do that again either, so... wtf? 

No belt on the split jerks, but did wear Olys.  Bar felt much heavier than it should have, but most of the reps were pretty crisp anyway.

Row sprints actually felt pretty good, until the handle flew out of my hands.  I'm surprised I didn't lose more than 4m with this mishap.

Shitty couple of days.  Busy day tomorrow, then Kellie comes on Saturday!

Saturday

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

PM
A1. Wrist flexion stretching, kneeling w/top of hands on ground and fingers facing toward feet, rotate locked elbows forward and lean back w/fingers pressed into ground, 2 x 10 reps w/short pause @ end range; :30 rest
A2. Wrist extension stretching, kneeling w/palms on ground and hands supinated so fingers facing toward feet, lean back w/fingers pressed into ground, 2 x 10 reps w/short pause @ end range; :30 rest
B. 1 hang squat snatch + 1 squat snatch, 1-1-1-1-1 starting moderate and adding a bit each set; :10 between movements, 2:00 rest
+
For time:
5 muscle-ups
15 wall balls, 14 to 9'
4 muscle-ups
15 wall balls
3 muscle-ups
15 wall balls
2 muscle-ups
15 wall balls
1 muscle-up
+
3 sets not for time:
:20 L-sit on parallettes
8 light DB upright rows (both arms at same time

AM

40:00 AirDyne @ Z1, off twice for a few minutes of mobility

PM

A1/A2. complete 

B. 115, 115, 120, 125(1.F), 125 (videos)

+

10:47

+

complete 

20, 25, 25lb dumbbells

+

bonus 800m sled drag with Emily and Chelsea, 45 on the sled 

Today was great. I have some fun stuff this week, this is very exciting. 

Snatches felt off today, I don't really know what the issue was. I videoed all these to watch technique, and noticed that hip extension seems kind of pathetic, and also noticed that every single one of these reps was power. Errrrrr yeah, I have absolutely zero sense of this while I'm snatching, I just try to get under it and then stand up without really paying attention to where parallel is. I knew none of these reps was a super deep catch, but I was really surprised to see how high some of them were. Can I just think of snatching as snatching, and not distinguish between power and squat? 

Muscle-up / wallball thing was really fun. All singles on the muscle-ups, a few really low catches but no misses; toyed with the idea of trying a few doubles, but I wasn't catching any of them high enough to feel confident for a double. Wallballs all unbroken, no issues at all. 

0:20 L-sit is about the limit of making these pretty.

Added the sled drag because I was done early, it was a nice day, and all the cool kids were doing it. 

Sunday

A. Split jerk clusters from blocks, 5 x 1.1 moderate; :10 between singles, 2:00 rest
B. Hang power snatch, build quickly to a moderate, crisp single
C. 1 snatch-grip deadlift + 1 snatch pull, 4 x 1 starting @ 1RM snatch and adding a little from there; 2:00 rest
+
For 12:00:
Evens: 3 touch-and-go power snatches, 95
Odds: 5-10 unbroken CTB pull-ups
+
3-5 sets:
2:00 AirDyne @ 90% aerobic
2:00 AirDyne @ 50%
2:00 hip & ankle mobility

A. 185 across
B. 115
C. 135, 145, 155, 160
+
complete
5 CTBs across
+
5 sets complete

Solid day.  Switched my schedule around and ended up training after the kids' class - this was really nice...

Completely misread my programming and thought I only had 2 sets of split jerk clusters, then when I was writing down my results I realized it was 5 sets.  If I had realized it was 5 sets in the beginning, I may not have gone quite as heavy, but since I was already 2 sets in, I decided to just keep 185 on the bar and see what happened.  This was definitely the upper limit of moderate...

Hang power snatch felt good, 115 was nice and crisp but caught it just a hair above parallel, so called it there.

Snatch-grip deadlifts and snatch pulls felt heavy today.

TnG power snatches were no problem at all at 95.  Hands are in rough shape though (including a big rip from yesterday's BMU practice), so went with the lower end of the CTB rep range.  These felt solid today, though, definitely could have hit bigger sets.

Really loving the return to the higher volume days this week... feels good.

Friday

A. 1 push jerk + 2 split jerks, build to a tough set
B. Power snatch, build to a moderate touch-and-go double
+
AMRAP in 10:00 @ Open pace:
18 row calories
15 burpees
12 hang power snatches, 65
+
10:00 AirDyne @ Z1

A. 195 (PR +10 for PJ)

B. 105

+

3 rounds + 2 calories 

+

Complete 

Really happy with how consistently I'm hitting heavy jerks! These are feeling excellent. 

Power snatch felt good too, probably could have done a little more but no guarantees that the second one would look pretty, so called the 105 "moderate."

Warming up for the AMRAP had me worried, I thought that was going to be miserable. I felt better here than I expected, but maybe that just means I didn't push hard enough.  First round done just under 3:00, slowed down a touch in rounds 2 and 3. Rowed at >900 cal/h on round 1, >800 cal/h rounds 2 and 3. All burpees fast but steady, zero pausing. First two rounds, broke snatches 6/6 and bounced quickly off the hips for all. Round 3 was 4/4/4 and I started pausing at the hang. Finished 3 rounds at 9:51, just enough time for 3 good pulls.  I probably could have made up a bit of time on the rows, I wish you could see pace/500m at the same time as calories.  Felt like 900 cal/h might be somewhere around 2:03/500m and 800 cal/h might be 2:10ish?  I'm pretty sure 800 cal/h is too slow for this kind of thing, I kind of fell into the trap of using the row as a bit of recovery...

Tuesday 24 September

A. 1 hang power snatch + 1 power snatch + 1 overhead squat, 5 x 1; 2:00-3:00 rest
B. Romanian deadlift, 3 x 5, 3011; 2:00 rest
+
“The Chief”
5 rounds for reps of:
3:00 of [3 power cleans @ 135/95 + 6 push-ups + 9 squats]
1:00 rest

A. 85, 95, 100, 105, 110 (got the hang power snatch but failed the power snatch twice)
B. 155, 175, 185
+
23 rounds + 3 PC + 4 push ups (got 5 rounds even on the first round but the pace dropped off pretty badly on the last 2 rounds)

1. I really dislike power snatches and power cleans. Ugh.
2. I really underestimated "The Chief."

Sunday 13 January

A. Snatch balance, 2-2-2-2-2; 2:00 rest
B. 1 power snatch + 1 hang power snatch from below the knee + 1 hang power snatch + 1 hang squat snatch, 10 x 1; begin a set every :60
+
AMRAP in 15:00 of:
25 pull-ups, chest-to-bar
50 double-unders
25 knees-to-elbows
50 double-unders
25 toes-to-bar
50 double-unders
AMRAP squat cleans @ 95

A. 65, 75, 85, 95, 95
B. 65 for all
+
12 squat cleans – really impressed with myself that I made it that far!

Tuesday 8 January

A. 4 snatch-grip deadlifts + 3 power snatches + 2 hang power snatches, 6 x 1; 2:00 rest
B1. Weighted back extensions, 5 x 10-12; :60 rest
B2. Seated DB shoulder press, 5 x 10-12; :60 rest
C1. Good mornings, 5 x 6-8, 33X1; :60 rest
C2. Ring push-ups, 5 x 22 as fast as possible; :60 rest

Had to cut everything short today due to time.
A. 65, 75, 80, 80, 80
B1. 25, 30(11), 30(10)
B2. 20, 25(11), 25(9)
C1. 65, 75(7), 75(8) – still feel like I’m not doing these right
C2. 3 sets complete

Monday 31 December

A. Hang power snatch from dead stop/pause below the knee, 2-2-2-2-2; 2:00 rest
B1. Weighted back extensions, 5 x 12-15; :60 rest
B2. Seated DB shoulder press, 5 x 12-15; :60 rest
C1. Seated good mornings, 4 x 8-10; :45 rest
C2. Ring push-ups, 4 x 25 as fast as possible; :45 rest

A. Skipped – wrist is still bothering me
B1. 15, 20, 25(12), 25(12), 25(12)
B2. 15, 20, 25(10), 20(12), 20(12)
C1. 45, 65, 85(10), 85(10) – don’t think I’m doing these properly
C2. Complete

Monday 24 December

A. Power snatch from mid-thigh blocks, 3-3-3-3-3; 2:00 rest
B1. Russian kettlebell swings, 4 x 18 heavy unbroken; :60 rest
B2. Seated DB shoulder press, 4 x 16-20; :60 rest
C1. Seated good mornings, 4 x 10-12; :30 rest
C2. Ring push-ups, 4 x 20 as fast as possible; :30 rest

A. 65, 70, 70, 75, 75 (no blocks today)
B1. 70, 79×3 (last week was 79 too, not 88…kg conversion error)
B2. 15, 20(17), 20(16), 20(14)
C1. Subbed weighted back extensions: 15, 20(12)x3 (couldn’t find a 25lb db…)
C2. Complete

Friday 24 August

930am:
10:00 hang power snatch technique work: got several solid reps at 93, then 2 fails at 103 (mental)
+
20:00 of:
even minutes: 5 ring pushups alternating with 5 bar dips
odd minutes: 10 kettlebell swings (Russian), heavy: 53, 60, 70, 80, 88, 88, 88, 88, 88, 88

1045am: eggs scrambled with chicken, broccoli and sweet potato

630pm: pork chop; sauteed beets

9pm: 3 hardboiled eggs

CSA box:
green beans
potatoes
tomatoes
2 cucumbers
eggplant
2 red onions
2 yellow onions
beets

grocery:
$7.55 at Whole Foods (pork chops)