Saturday

AM
3 sets:
1200m row @ 85% effort - moderate, sustainable, high-breathing pace
5:00 walk rest
+
10:00 hamstring/hip/quad mobility work

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. Power snatch, 10:00 to build to a heavy single
C. Close-grip bench press, build quickly to heavy single
+
w/partners (comp group has the same training):
Barbell Blitz 6:00 AMRAP 1
rest as needed
Barbell Blitz 6:00 AMRAP 2
+
For total time:
250m row
:60 rest w/feet in straps
250m row

AM

5:00.7 (2:05.2/500m)

4:59.8 (2:04.9/500m)

4:59.1 (2:04.6/500m)

PM

shoulder clinic 

+

3 rough singles 

+

A1/A2. complete 

B. 135, 140Fx1

C. 180 (PR +6)

+

with Leah 

30 KB snatch + 17 pistols 

(1:00 rest)

18 S2O + 7 BBJ

+

2:41.3
(0:49.7 + 0:51.6)


Oy.  Today was a lot.

Rows at 85% were challenging.  That felt like the upper limit of sustainable, at least for right out of bed... 

Surprised at how cold my shoulders felt on the muscle-ups despite the 2 hour shoulder clinic... not nearly as good as they felt last night, so I called it early.

The snatch at 130 was one of the crispest heavy snatches I've ever done (it even sounded good!).  135 was a little wobbly, but super relieved to get it today (I think only the 3rd time ever?). (Video of both). I wasn't sure if these were actually power snatches or squat snatches, and I still can't tell on video, but after I hit 135, McNaughton said "and it was power, too!", so take that for what it's worth.  I think I'm just good at snatching at exactly parallel.  Had a nice pull at 140, then chickened out.

Kind of surprised that I hit that bench PR today - 170 wasn't as easy as I was hoping, but went for 180 just for the hell of it.  Pretty slow on the way up, and McNaughton had to yell at Leah who was spotting not to touch the bar, I think she was about ready to save me, haha.  That's cool.  180 sounds pretty legit for a chick.

The two 6:00 AMRAPs were tough.  Eeeesh.  Leah suggested that we only take the 1:00 transition like we'll have in the competition, which I wasn't super excited about but went along with because I didn't have a good reason not to.  This was unpleasant.

Leah did all the pistols and I did all the kettlebell snatches.  Through 18 was no big deal.  I don't think I slowed down at all, even in the rounds of 24 and 30, but I was starting to get pretty fatigued, and my back was getting a little blown up.  It doesn't take long for Leah to do 24 pistols, which was sad for me personally but good for us as a team.

My shoulders were wrecked going into the second AMRAP.  This is how we broke it up:
3 S2O: Leah
3 BBJ: me
6 S2O: Leah
6 BBJ: 3 for me, 3 for Leah
9 S2O: 5 for me, 4 for Leah
9 BBJ: alternated 3's
12 S2O: 6 for Leah, 3 for me, 3 for Leah --> not planned, I thought we would do 4's, but she did 6 and I couldn't match her
and we alternated 3's on everything after that
I was a hot mess on this.  I legitimately thought I might fail some reps, which was a strange and unpleasant feeling.  They were all fast, with no re-setting at the shoulders, but got pretty ugly. I even ended up split jerking in the last set.  The BBJ weren't an issue at all, my shoulders were just completely toasted.  We might need to work up a better game plan... 

Did not feel recovered at all before doing the row, but felt pressed for time at this point.  Held back just a hair on the first one, intending to empty the tank on the second, but hit a wall with 100m to go on the second one and completely lost it.  Disappointing.

Tuesday

AM
30:00-60:00 easy walk or hike

PM
A. 1 power clean + 1 hang power clean + 1 split jerks, 5 x 1 starting @ 145 and adding set-to-set; begin a set every 2:00
B. Touch-and-go clean-grip deadlifts, 8-6-4-2; 2:00 rest
C. Kipping handstand push-ups, 3 x :60 steady reps; 2:00 rest
+
For time:
150' handstand walk
30 alternating KB snatch, 35

AM

subbed 30:00 AirDyne @ Z1

+

10:00 mobility

PM

A. 145, 155, 160, 165, 170

B. 215(8), 245(6), 265(4), 275(2)

C. 6, 9, 8

+

4:31


Felt like garbage today.  I managed to give myself an outbreak of shingles (Jesus, I didn't realize I was THAT stressed out), which started to develop late last night.  Saw the MD today and got antivirals, which should shorten the lifespan of the outbreak, but she said that in the days before the rash starts, you can feel as fatigued as when you get the flu.  This explains a lot about why I had been feeling so lethargic over the past week.  So, now I'm on a high dose of the antiviral medicine, but that's making me super nauseous and made training today rather unpleasant.  WHY DOES THIS STUFF HAPPEN TO ME.

Anyway.  That being said.

Barbell complex felt better than last week, I think I'm getting more comfortable with the heavier HPC.  Everything was crisp except for the final jerk at 170, which I pressed out.

Deadlifts were so freaking heavy.  Pulled 215 once and knew that's where I was going to start for the set of 8, even though it was less than last week.  

Kipping HSPUs were a disaster.  I had a terrible headache by this point in the evening and was super hesitant to drop down onto the mat.  I almost scrapped this whole piece (perhaps I should have). 

Broke the handstand walk into 3x50', with a lot of rest between segments.  Just felt extremely fatigued.  The kettlebell snatches went well though, took 0:91 to complete the 30 reps at a steady pace with no breaks.  Looking forward to this event at the competition (I assume I'm doing these? I'd like to...).

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 - your technique is good right now, just need more touches...
+
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 snatch clusters from blocks (just below knees), 5 x 1.1 @ 95-105; :10 between singles, 2:00 rest
C. Push press, 2-2-2-2, 21X1; 2:00 rest
+
Every 2:00 for 6 sets:
1 rope climb
5 strict handstand push-ups
+
3 sets:
4/side KB snatches, tough but fast - complete 4 consecutive on 1 side, then 4 consecutive on the other
150m row @ max effort
4:30 walk rest

AM

complete, but rolled the mobility into the 5 sets

PM

complete, 8 singles 

+

A1/A2. complete 

B. 105, 105(1.F.1), 105(1.F), 95, 100 - no hook grip

C. 145(1), 140, 140, 145

+

0:26

0:26

0:22

0:22

0:22

0:21
(what?!)

+

0:58 (0:29.4 row)

0:55 (0:29.6 row)

0:54 (0:29.7 row)

with 35lb kettlebell

Felt extremely stiff this morning on the first FLR, so decided to blend the mobility into the 5 sets... 

Totally rough evening session.  I feel physically exhausted from a month of the new work schedule, and mentally exhausted from trying to learn new things quickly, as well as from a demoralizing meeting with my new boss immediately before training this afternoon.  Things will get better, it's just been a bear of an adjustment.

I had been so excited to try out Austin's new muscle-up technique all week (looking up throughout the whole thing for a straight-arm catch), and I'm disappointed that it's not really helping me catch any higher.  A few of the singles were solid, and a few were still caught very low.  No misses, only one attempt at a double and it wasn't close.

Power snatches were slow, soft, and sloppy.  Blocks were set so the bar was mid-kneecap (lower than last week), which was a very awkward height to start from (I remember having this problem last time I progressed through the descending blocks).  Terrible, ugly reps. I don't know what the problem was, other than the awkward position. Tried to hook grip on one set, but thumb isn't ready for that yet.

Push press felt AWFUL.  As soon as I unracked the bar each time, it felt heavy and I felt like there was no way I could get it overhead.  Almost had the second rep on the first set, but was maybe an inch away from locking it out.  There is no world in which I should be failing a 145lb push press.

But then that rope climb / strict handstand push-up thing happened, and I felt like a million bucks.  Rope climbs were fast and easy, and the descent was like fire-pole style.  Zero transition time kicking up at the wall, and all strict hspus unbroken.  This is insane.  Every time I looked up at the clock, I assumed that there was a mistake.

Had a hard time snatching the kettlebell when warming up for the final piece, which is why I stuck with the lighter weight.  I completely forgot the corkscrew method and was whipping it up and the kettlebell would slam into the top of my forearm each time, so I thought that there's no way I could go up in weight.  The first set also went like this, but then on the second arm on the second set I finally remembered the corkscrew and so the final set was a million times easier.  Only saw 1:33 on the first row, bottomed out at 1:34 on the second and third.  Felt like I just had nothing left by the time I got to this piece.

Skyped with Mike last night.  We're both frustrated, but he says he has a plan and he's still confident that we can find something that works.  He's like, "What's your goal weight again? 145?" and I laughed hysterically and said at this point I'd be happy with 159 (162.6 today).  He's assuming that there are some changes in body comp going on despite the plateau on the scale, which I may or may not agree with (depending on the lighting).  Keeping macros at 150/60/240 for a little longer, but adding a refeed day on Fridays (150/55/300).  His next ideas are messing with my PWO shake (currently 20P/40C) or dropping my daily macros just a hair to have a bigger difference with the refeed day.  I feel good (other than today) and it's not terribly difficult to hit these numbers, so I'll continue trucking along... I've been compliant for too long to just say "fuck it" this late in the game, although Mike said that I can eat all the pancakes and gelato I like on Fridays (within the macros), so that kind of helps with the monotony.

Sorry for the novel.  Just one of those days.

Wednesday

AM

mobility @ home

PM

A. 1 KB snatch + 1 KB windmill, build to a tough single/side
B. Clean-grip deadlift, 12 x 1 @ 1RM clean, 10X0; begin a rep every :30
C1. 1-arm DB shoulder press, 2 x 5-7/arm, 20X1; :30 between arms, :60 rest
C2. 1-arm DB row, 2 x 7-10/arm, 21X0; :30 between arms, :60 rest
+
10:00 focused mobility work of choice

A. 53

B. complete @ 201

C1. 30(7), 40(7)

C2. 40(10), 50(10)

+

complete

Super chill day.  KB snatch was a little dicey, failed the 53 on both sides before getting it successfully.  Once it was up, the windmill was easy.

CGDL were super fast and easy.  DB stuff was fine, nothing to report.

Feels like the offseason.

Tuesday

AM
45:00 AirDyne @ Z1, off every 5:00 for 1/side light 1-arm KB overhead squat

PM
A. 1 muscle snatch + 1 tall snatch, 6 x 1 light & crisp; begin every :60-:90
B. Snatch high pull, 7 x 1 @ 110-115% of 1RM snatch; begin a set every :60
C. Back squat, 4-4-4-4 @ 80%, 20X1; 2:00 rest
D1. 1-arm DB row, 2 x 5-7/arm tough, 11X1; :30 rest between arms, :30 rest
D2. 1-arm DB press, 2 x 4-5/arm tough, 40X1; :30 rest between arms, :30 rest
+
4 rounds for even times:
7 burpee box jumps, 20
3 wall walks
400m row
2:30 rest

AM

complete with 25lb KB

+

shoulder stuff

PM
A. complete @ 65
B. complete @ 145
C. complete @ 240
D1. 55(7/7), 60(5/5)
D2. 35(3R/4L), 35(5/5)
+
3:17
3:13
3:07
3:04

So happy to get off the AirDyne every 5:00 again!  KB OHS were fun.

Barbell felt exceedingly heavy today.  Muscle/tall snatches were fine, but the snatch pulls felt like 200lbs.

Back squats were awful.  The 4th rep on each set was super ugly.  The triple at 280 from a few weeks ago felt easier than 240 today.  (WTF? From Saturday?)

Last couple of reps at 55 had suspicious elbow height on the DB rows... also, I don't know what was wrong with the first set of DB presses, but got all 5 on each arm on the second round.

Was dreading the last piece, but it ended up being the best part of the day.  Made a conscious effort to pick up the pace a little on the burpee box jumps each round; transitions and wall walks were consistent and rowed between 2:09-2:12.  I'm getting better at this kind of stuff; wish I would start to look forward to it instead of dreading it all day...

Wednesday 20 November

3 sets not for time:
10-20m handstand walk
muscle up transition work
8/arm KB snatch
+
A. 1 hang squat clean + 1 power clean + 1 split jerk, 6×1, rest 2:00
B1. Behind-the-neck split jerk, 3×1, rest 1:30
B2. weighted pull-ups, 3x 2-3, rest 1:30
+
AMRAP in 6:00
5 ring dips
10 pull-ups

complete; used the small black band for MU transition work; used 35lb KB for snatches
+
A. 135, 145, 155, 155(failed PCx2), 145, 145 - wtf was wrong with my power clean today??
B1. 145, 155, 165 - once I got over the fear of dropping the weight on my neck, these weren't too bad
B2. +5, +7.5, +10
+
3 rounds + 5 dips. dips mostly singles. all pull-ups unbroken!

Thursday 26 September

AM:
35:00 AirDyne @ z1

PM:
3 rounds not for time of:
6-8 Russian leg lifts
12-16 alternating pistols
8-10/arm kettlebell snatches
+
A. 1 squat clean + 1 hang squat clean from below the knees, 1-1-1-1-1-1-1-1 adding weight each set; 2:00-3:00 rest
+
3 rounds for time of:
400m run
15 box jump overs, 24/20
10 front squats, 185/135

Complete-ish; subbed dragon flags for Russian leg lifts; only did pistols on my right leg; worked up to 45lb KB snatch
+
A. 105, 115, 125, 135, 145, 150, 155(1.F), 155
+
13:47 – subbed 30 AD calories for the runs (took about 2 minutes).  stepped on the box and jumped down to the other side.  front squats broken 5/5 for all.

Tuesday 12 March

sleep: 1030pm to 430am (no alarm)

8am: 3 boiled eggs with half avocado

930am: opt-she

1130am: 23g progenex with coconut water

1230pm: roasted chicken and sweet potato

7pm: grilled steak; steamed broccoli; roasted sweet potato

-----

A. Deficit deadlift (2-3″ platform) @31×1, 3, 3, 3, 3, 3, 3; rest 2 min
B. Behind the neck split jerk; build to a max
C. KB snatch; 10 unbroken/arm; x3; rest 1 min bw arms
D. Bench press with chains 8-10×3; rest 2 min

A. 185, 205, 215, 225, 235, 250
B. 160, 165F – we need jerk boxes!
C. 25, 35, 45 – these are fun!
D. Plus chains: 64, 74(9), 74(8)