Sunday

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

PM
A. 1 power clean + 1 hang power clean + 1 split jerk, 1-1-1-1-1 tough but not maximal; begin a set every :90
B. Clean-grip deadlift, 6-5-4-3 moderate, 11X1; 2:00 rest
+
4 sets for even reps/calories:
:30 strict handstand push-ups
:30 rest
:30 ski erg
:30 rest
:30 strict handstand push-ups
:30 rest
:30 kettlebell swings, 53
:90 rest

AM

subbed 35:00 AirDyne @ Z1

PM

A. 125, 145, 155, 160, 165, 170F (PC only)

B. 215(6), 225(5), 235(4), 245(3)

+

9, 9, 9, 9 strict handstand push-ups 

6, 6, 6, 6 ski cals

8, 8, 8, 7 strict handstand push-ups 

15, 15, 16, 16 kettlebell swings 


Power cleans felt really easy today, but I was struggling with the HPC on all reps - bounced them all, but was kind of off balance and caught these wide instead of low.  Split jerks were easy and crisp.

This is definitely the upper limit of moderate for the CGDL... in Olys, no belt.

Shoulders are completely, 100% fried.  Jesus.  3/3/3 on all rounds on the first set of strict HSPUs, one pull shy of 7 calories on all rounds of the ski erg (800-900 cal/h), 3/3/2 on the second sets of strict HSPUs (3/3/1 on the last set), and all KBS unbroken.  Hands were inside a 24"x34" box for the handstand push-ups, but I'm 99% certain these were not to Open standards based on how I had to adjust my positioning last week on 15.4.  

Sunday

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

PM
A. Power clean, build to a max for the day
B. Double overhand Romanian deadlift w/straps, 3 x 4-5, 3010; 2:30 rest
+
8:00 @ 80% of [10 kettlebell swings @ 53 + 10 DB push presses + 40 double-unders]
4:00 rest
8:00 @ 80% of [21 ski erg calories + 7 wall walks]

AM

subbed 30:00 AirDyne @ Z1

PM

A. 175, 185Fx3

B. 155, 175, 195

+

3 + 5 DB push press @ 35/hand 

+

2 + 7 calories 


Meh, today was not the best.

I really hate power cleans.  I don't know how to use my legs, and I don't know how to get lower instead of wider.  Only pulled 185 twice, tried to catch it on one of the attempts but it was way forward.  I hit 185 18 months ago, so this is stupid.

Romanian deadlifts felt good.

I was breathing really hard on both 8:00 pieces; for some reason, I felt really out of shape on these.  May have been slightly ambitious with the dumbbell weight selection for the push press - only did 10 touch-and-go at the shoulders on the first round, but on the second and third rounds I was having to re-set at the shoulders after 5 reps.  Double-unders unbroken on the first round, tripped once in the 20's on the second and third rounds.  I'm pretty sure I cut my new cable too short, so I ordered another one.  Shoulders were fried by the time I got to the wall walks... 

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 work 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 (these should feel easy, by the way, think of it as core activation similar to the bear crawls), 5 x 10 alternating breathing out hard each rep; :30 rest
B. Power snatch clusters from blocks (just above knees), 5 x 1.1 @ 105; :10 between singles, 2:00 rest
C. Push press, 3-3-3, 21X1; 2:00 rest
+
For reps:
3:00 rope climbs
3:00 rest
3:00 strict handstand push-ups
+
3 sets:
7 kettlebell swings, 70
150m row @ max effort
4:30 walk rest

AM

complete @ home
forgot the mobility

PM

complete

+

A1. complete 

A2. complete 

B. complete - no hook grip

C. 135, 145(2), 140 - nanos, no belt

+

6 rope climbs 

30 strict handstand push-ups 

+

0:51 (0:29.2 row)

0:49 (0:29.5 row)

0:50 (0:29.7 row)


Totally mixed day.  Digging the higher volume though... 

Muscle-ups were better than they were on Sunday, but not nearly as good as they were last week.  Did 9 singles, no misses, but all with very low catches.  Tried getting some tips for a higher catch from Jeff and Austin, but nothing really clicked.  Thinking that I need some instruction for this tech work if I'm going to make any progress... 

Power snatches went well; for some reason my chest/scaps/lats were all a bit sore (DB bench?) so I didn't feel as tight in the set-up, but speed under the bar has gotten much better.  

Push press felt okay, but I was reminded that I don't know how to drive with my legs on these.

Completely bitched out on the rope climbs.  The first 3 were done super fast (under 0:60), and I mistakenly entertained the thought that I could get 8-9 reps. Then the next 2 took a full minute, and I looked at the clock with 0:50 remaining and decided that wasn't enough time for two climbs so I stood there for 0:35.  Fucking lame.  Should have been 7.  

But those strict handstand push-ups!  2 sets of 5, 3 sets of 3, then all doubles plus one single at the buzzer.  At least I have measurably improved at something in the past 6 months.

Enjoyed the mixed sprinting, as per usual.  The row started off feeling excellent and faded a bit with each set (although I did see 1:33 for at least one pull on all sets).  I don't know why I let the 70lb bell intimidate me, because these felt awesome.

Thursday

AM
1600m light sled drag, alternate forward & backward as desired

PM
A1. Bear crawl, 5 x 10' forward + 10' reverse, slow & controlled keeping hips level; :30 rest
A2. Deadbug w/hands pressed into wall (these should feel easy, by the way, think of it as core activation similar to the bear crawls), 5 x 10 alternating breathing out hard each rep; :30 rest
B. Muscle-ups, 10:00 tech work on fat rings
+
7 rounds for time:
1 rope climb
4 strict handstand push-ups
7 kettlebell swings, 53
+
3 sets:
300m run @ 90% aerobic
:90 walk rest

AM

complete with 45 on the sled

PM

A1. complete 

A2. complete 

B. 7 solid singles, worked on generating a bigger backswing for a higher catch

+

8:38

+

complete


Muscle-ups were all pretty smooth today.  Wanted to try stringing two together, but the swing was just off on all attempts of a second rep.  Videoed these, and compared to video taken from muscle-ups on the skinny rings, my backswing is much less aggressive, which means that I'm catching lower.  Had a couple of good attempts on a bigger backswing today, but still not great. I'm trying to be patient in gaining proficiency here; it wasn't too long ago (3-4 months) that I had days where I failed all attempts and ended up in tears. 

7RFT was really fun! Slowed down quite a bit in the second half (first round done in under 0:50, last two rounds were closer to 0:90 each) - this was all in staring at the rope.  I'm so much better than I used to be about jumping up when I'm getting fatigued, but I still take way too long.  All the climbs were super solid, 2.75 pulls.  But the bigger story is that all strict handstand push-ups were unbroken...!  I stared at the wall much less than I stared at the rope, which is kind of shocking.  Kettlebell swings were easy.

Knee got aggravated 50m in to the first run.  It's like more and more fluid gets pumped into the knee joint (medial, specifically) with every step.  This is stupid.  It's not painful, just weird and slightly uncomfortable.  Blah.

Also, I was starving all day today.  I ate lunch an hour earlier than planned, then I had to leave work for the gym an hour earlier than I planned because I was too hungry to sit there reading, and had no macros allotted for snacks.  Grrrrr.  I don't know if this stress is worth it...

Thursday

AM
1600m very light sled drag, alternate forward & backward as desired

PM
A1. Bear crawl, 3 x 10' forward + 10' reverse, slow & controlled keeping hips level; :60 rest
A2. Deadbug w/hands pressed into wall, 3 x 12 alternating breathing out hard each rep; :60 rest
B. Weighted supinated CTB pull-up, 4 x 2-3; 2:00 rest
+
3 rounds for time:
6 strict handstand push-ups
3 rounds of [2 toes-to-bar + 2 CTB pull-ups]
18 kettlebell swings, 53
+
2-4 sets:
300m run @ 90% aerobic
:90 walk rest

AM

complete with 45 on the sled

PM

A1. complete 

A2. complete?

B. +15, +20, +25, +30(2) @166

+

7:26

+

3 sets complete 

Loved the AM sled drag! Wouldn't mind doing this every week, while the weather is nice.

Bear crawl continues to be very easy, but I have absolutely no idea if i was doing the deadbugs correctly. I watched a number of videos and they all pretty much said the same thing, but this felt like relaxing yoga hour, not one of the "best abs exercises EVER". 

Weighted CTBs felt very strong. 166 includes belt (161.7 @ home). 

3RFT was fun! Shockingly, the strict handstand push-ups were the easiest part of the whole thing...! All broken 3/3 with minimal rest. Did all the TTB/CTBs unbroken (so 12 total), all in rhythm until the very last 2 CTBs on the 3rd round, but didn't drop off. That was fun. Definitely hesitated picking up the kettlebell - this was the hardest part of the whole thing, but all unbroken.  Thumb was fine on the swings until just about vertical, so most of the reps were about 1" shy of completely overhead.  First round was done in 2:04, so definitely slowed down a bit as the rounds went on (all in the transitions).

Knee felt great on the first two runs, then as soon as I started the 3rd, it started to feel like it was getting a little swollen.  No pain, but I'm still hesitant to push through it if it's not feeling great, so I finished out the 3rd run and called it there.  The easy jogging from the RTW on Tuesday morning bugged it a little too, but it seems like running is the only thing that is aggravating my knee right now, and it goes away pretty quickly, so I'm not worried.

Also - I noticed something, as I continue to work back into squatting.  When I'm setting up for a squat, I flare my right foot out more than my left.  I *can* squat with my feet both pointing directly forward, but what feels more natural to me is to flare my left out maybe 10-15 degrees, and right maybe 20-25 degrees.  Now that I think about it, I know that I've always done this - I distinctly remember setting up for heavy back squats, unracking the bar, taking two steps back, then adjusting my feet and flaring only my right foot, it became almost a ritual.  Anyway, while I was in CA, I went with Kellie one day to her recovery/PT guy (like a one stop shop for Drew Cook, Balza and Pete, except none of the fancy degrees), and he noticed that when I walk I flare my right foot out more than my left, and suggested that was contributing to my left knee issues, and almost certainly originates from when I fucked up my right ankle in back high school.  Since then, I've made a conscious effort to walk with both feet pointing forward, but it wasn't until today that I realized I squat with my right foot flared out too, and I wonder if that's how I tore my left meniscus.  

Tuesday

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

PM
A. Split jerk, build to a heavy (not max) single
B. Power snatch clusters from blocks (mid-thigh), 5 x 1.1 adding a bit from 08.16 :10 between singles, 2:00 rest
C1. Weighted walking lunge steps, 3 x 15m moderate; :60 rest
C2. Ring rows, 3 x 5-8 in challenging set-up, 20X2; :60 rest
+
5 sets:
5 burpees
5 heavy Russian KB swings
100m row @ high effort (whatever that means for you now)
3:30 walk rest
+
800m walk cool-down

AM

35:00 complete with jog, mobility, ski erg and 6lb wallballs

PM

A. 185

B. 100, 100, 100, 105, 105 - no hook grip

C1. 40/hand across 

C2. 8 across 

+

0:48

0:47

0:46

0:46

0:46

with 88lb kettlebell
+
complete

Air squats were feeling pretty good this morning, so tested out some 6lb wallballs - no pain at all, but video revealed that depth continues to be a problem.  I seriously feel like I'm going ATG, but I'm barely breaking parallel, if at all.  Is this how my wallballs have always looked? My knee doesn't even feel that tight anymore, and with all the time I've been spending on lower body mobility, I don't really think that's the problem... Grrrrr.....

Split jerks felt pretty good; wore Olys and a belt, but after I was done I was thinking that I might have preferred jerking belt-less.  Something I might play around with.  

Power snatches were really, really tough.  This is a challenging weight for me in this set-up already, but then not being able to hook-grip made these feel even tougher.  No fails once I started, but missed 100 on the very first attempt then re-started the whole thing a few minutes later.  I took exponentially longer in my set-up for each attempt (so much that the 0:10 between singles drifted toward 0:20), making sure the bar was exactly where I wanted it in my hand and concentrating on tight lats.  I just don't feel aggressive at all when I feel like the bar is going to fly out of my hands.  Now that I'm writing this, this is how I was feeling when snatching with the men's bar, but I was able to tie my 1RM without a hook grip, so maybe I should just grow a pair.

I don't know why it didn't occur to me to just HOLD the weights for the weighted lunges last week... this was so much easier.  Similar set-up on the ring rows as last week, just an inch above horizontal at the bottom position, arms straight underneath the rings.  Last couple of reps on each set were definitely tough with this tempo.  I guess adding a box under the feet is the next progression?

Loved the 5 sets - this is definitely my favorite type of unpleasant training.  Considered the 100lb kettlebell, but I'm glad I didn't... no hesitation picking up the 88, but I think I might have taken an extra breath to pick up the 100.  Never broke under 1:35/500m today.

Tuesday

AM
5000m row @ Z1, off every 1000m for 3/side moderate/tough KB windmills

PM
A. Bear crawl, 5 x 10' forward + 10' reverse, slow & controlled keeping hips level; :60 rest
B1. Weighted supinated CTB pull-up, 3 x 4-6; :60 rest
B2. 1 toes-to-bar + 1 CTB pull-up, 3 x 4 (so 8 reps total, 4 of each, goal is unbroken); 2:00 rest
+
10:00 @ 80%:
10 alternating shoulder taps facing wall (top of wall walk)
50m Farmer's walk, 70/hand
5 perfect ring push-ups
10 moderate Russian kettlebell swings, nothing above 53
+
3 rounds not for time:
:30/side plank
200m jog

@ Active

AM

complete with 53lb windmills

PM

A. complete 

B1. 168(6), 173(4), 173(4) on fat bar

B2. complete on fat bar

+

5 rounds even with 53lb swings 

+

complete


Today was much better than yesterday! Much less demoralizing.

Supinated pull-ups are so uncomfortable for my wrists/elbows, but it's crazy how strong and easy the actual pulling is with that grip. Limited by the amount of time holding the supinated position, could have probably gotten 4 reps with a bit more weight.

The TTB/CTB combo was really fun!  I was able to butterfly out of the CTB right into the next TTB, then a normal gymnastics kip out of the TTB.  Cool beans.

Pushed the 10:00 piece closer to 90% - just kept a steady pace throughout, with smooth transitions.  Hard to find a place to slow down on this.

Ready to add some different stuff in the mix... (insert grimace emoji with all the teeth).

Friday

AM
5000m row @ Z1, off every 1000m for 4 alternating Turkish get-ups, light

PM
A. Bear crawl, 5 x 10' forward + 10' reverse, slow & controlled keeping hips level; :60 rest
B1. Weighted pull-up, 3-2-1; :60 rest
B2. CTB pull-up clusters, 3 x 4.4.4 (each 4 must be unbroken; short rest between 4s, 2:00 rest
+
15:00 @ 80%:
3 wall walks
50m tough Farmer's walk
10 burpees
25 row calories
+
3 rounds not for time:
10 light kettlebell swings
:30/side plank
200m jog

@ Active

AM

complete; subbed 4/side kettlebell windmills @35

PM

A. complete 

B1. 26(3), 35(3), 42.5(1) @167.8, pronated on fat bar

B2. 2 sets complete, 4.3.2 on 3rd set, all butterflied on fat bar 

+

3 rounds + 3 wall walks with 70/hand for Farmer's walk 

+

complete with 35lb kettlebell swings 

Knee is still a little too bruised/tender to kneel on it, so opted out of the TGUs. 

Bear crawls were easy. 

One of the coaches tipped me off to grippier bars - they are homemade bars hanging from the garage door frame made of aluminum pipe from Home Depot. They're fat, but nice and grippy! The bars on their rig are seriously useless.  Weighted pull-ups felt good, did the extra rep at 35 because I knew I could get it (PR for 3). All CTBs butterflied and smooth, until I almost ripped on the last set and dropped off early. 

15:00 piece was fine, felt good to breathe. Burpees are back to normal. 70/hand is the heaviest they have, more moderate than tough. 

No issues with the NFT piece. Jogging is totally fine, and now that the swelling is 99% gone, knee doesn't even have that weird feeling. Huzzah!

Extremely relieved with how well the knee is coming along! 

Sunday

A1. Weighted pull-up, 3 x 2-3; :60 rest
A2. CTB pull-ups, 3 x 5-10 unbroken; 2:00 rest
+
10:00 @ 80%:
15 row calories
9 burpees
3 strict dips
+
2 rounds not for time:
10 light kettlebell swings to feel it out
:30/side plank
200m jog

A1. +20, +30, +40(2) @166.5

A2. 9, 9, 9 (butterflied!)

+

4 rounds even with push-up burpees 

+

complete with 35lb kettlebell

Went up with Mark, Lea and Emily to watch Chelsea, Brandie and Duprie yesterday - super proud of my fit friends, and a little (ok, a lot) antsy to do a competition soon.  Ended up going 10 hours without icing or elevating my knee... which I'm feeling today. Not painful, just a lot more swollen today than it has been in a few days.  Lesson learned. 

Pull-ups felt AWESOME. Those are PRs for a triple and a double, pronated. Butterfly CTBs were on point today, really, really excited about this. A little nervous that I'm going to forget how to do these while I'm in CA on their shitty, slippery bars.

ROM on the erg was a lot better than the other day - almost back to normal, still shorting the return just a hair, but barely noticeable, and none of that sharp pain. Kept the pace moderate, around 800cal/h. My normal burpee style is pretty hard on my knees (they always get bruised), and my incisions are still tender and my knee cap feels like it's still deeply bruised from surgery, so I modified these to controlled push-up burpees. Felt good to breathe a bit. 

No issues at all with the kettlebell swings. I was very nervous for the jogging, but this ended up being totally fine. The impact felt weird with each step, but not painful. Shocked that I'm running 11 days post-op. Cool. 

AM weight @ home: 162.0

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
shoulder prep
+
30:00 AirDyne @ Z1, off every 5:00 for 7 thrusters @ 65

PM
For 12:00:
Evens: 1 muscle-up
Odds: 4 tall box jumps
+
For 12:00:
Evens: 2 strict handstand push-ups
Odds: 6 alternating pistols
+
For 12:00:
Evens: 8 tough kettlebell swings
Odds: 8 wall balls, 20 to 10

AM

complete

PM

complete
30" box
+
complete
+
complete
70lb KB


Solid day! Everything felt great.  

Kind of a rude wake-up call to have thrusters first thing in the morning, but after the first set, these were fine and easy.

No fails on the muscle-ups, and these felt better on the fat rings than they have in a while.  Box jumps were really tall on the first couple of jumps, but got used to it once I got into it.

Strict handstand push-ups continue to improve.  2 sets of 2, and only one fail (trying to go for a 3rd set of 2).  Pistols were mostly great.  Knee continues to behave.

Kettlebell swings were tough but no issues.  Wallballs felt pretty easy for the most part.

Monday

AM:

For 10:00:
Evens: 1 muscle-up
Odds: 4 alternating weighted pistols - start light and add a bit/set if possible
+
For 10:00:
Evens: 2 strict handstand push-ups
Odds: 8 tough overhead kettlebell swings
+
For 10:00:
Evens: 3 unbroken rounds of [1 toes-to-bar + 1 CTB pull-up]
Odds: 8 wall balls, 20 to 10

@ CrossFit Active Performance

complete
no fails
10, 18, 26, 35, 35
+
complete-ish
2, 1-1, 1-1, 0-0, 1-0
70lb
+
complete

PM

2h hike w/ Mom 

Muscle-ups were super easy today - butttttttt, on skinny rings.  I have a much, much easier time of pulling harder/higher on the skinny rings.  Felt like I could have gotten 3 in a row today if my hands weren't in such rough shape.  At least I think I've identified the problem... so I guess it's just figuring out how to translate the same pull onto the fat rings. 

Weighted pistols were surprisingly good, held the KB in the front rack and held my foot with the opposite hand.  Nothing in between 35 and 53, and wasn't feeling that big of a jump...

Strict handstand push-ups are getting better with the continued exposure, but still pretty terrible.

70 is the heaviest KB they have, but it was heavy enough for this today.

TTB/CTB complex was tough on their slippery bars, had to reset my hands and the swing on the 3rd CTB each time.

Heavy/high wallballs are feeling pretty good these days!

Love the hiking out here... Mom says the trail was 8 miles but I think closer to 6. Gorgeous day. 

Wednesday

AM
4-6 sets @ Z1:
300m ski erg
15 AirDyne calories
5 wall balls, 6 lbs to 9'
10 unweighted hip extensions, 10X1

PM
A. 1 clean-grip deadlift + 2 clean pulls (emphasize shrug/arms), 3 x 1 starting @ 185; begin a set every 2:00
B1. Power clean clusters, 3 x 1.1.1 @ 145; :10-:15 between singles, :60 rest
B2. Ring dips, 3 x 10 fast - break as needed, :60 rest
+
5:00 @ 90% of [10 kettlebell swings @ 53 + 10 burpees]
5:00 rest
5:00 @ 90% of [10 AirDyne calories + 30 double-unders]

AM

4 sets complete

PM

A. 185, 195, 205

B1. Complete 

B2. Complete 

+

4 rounds + 10 swings

+

4 rounds + 5 calories 

Knee felt fine on the wall balls.. on the first couple, I was being really cautious and depth may have been questionable, but once I realized it wasn't hurting, I pushed the depth and speed.  The 6lb ball was laughable - I couldn't hit the 9' target for the life of me.  I think all of these were 11'+.

Clean pulls still don't feel right... I think I was doing a better job than last week, but there's still something wrong. It feels like I'm losing tension as I start to pull. 

Power cleans felt super easy today! One of those days where the bar feels 30lbs lighter than it is. Ring dips, however, were awful. Down to singles on all 3 sets.  I'm guessing arms were just fatigued from all the muscle-ups yesterday? 

Was dreading the kettlebell swing / burpee piece (I always stress myself out with this combo, I don't know why). Was on pace for 5 rounds for the first 3:00, but burpee speed slowed down and I wasn't able to pick up the kettlebell as fast as I was in the beginning. 

Couldn't have done much better on the AirDyne / double-under piece. Tripped once on the first round, the rest were unbroken. Transitions were super quick.  Felt really good! 

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.

Wednesday

AM
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
A. Clean-grip deadlift, 12 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. 5 ring dips right into :20 ring support (top of dip), 3 x 1; 2:00 rest
+
3 sets @ very high effort:
20 double-unders
10 burpees
20 kettlebell swings, 53
10 burpees
20 double-unders
2:00 rest
+
10:00 AirDyne w/same feel as last week (bikes can be different so don't go off of cals/hr)

AM

subbed 30:00 tennis in the PM

PM (done in the AM)
A. complete
B1. +35(5, 6, 6)
B2. complete
+
2:32
2:48
3:35
+
complete on Assault bike

Solid day.  

CGDL felt heavier than last week; continuing to focus on speed, but they felt pretty slow today. 

No issues with the GH raises or ring dips/hold.

3 sets were TOUGH.  All double-unders unbroken.  KBS unbroken on the first 2 rounds, broken 10/10 on the third round (ugh, stupid and wimpy).  Breathing was awful during this - could not catch my breath at all, and burpees felt slow as molasses. Ughhhh this was not pleasant.  It was really difficult to hang on to "high-effort"... 

Took the bike piece a little slower than last week (but still faster than Z1), partly because I was smoked from the 3 sets and partly because Scott came over and we were chatting.  He's a cool dude.  

Also, forgot how much I like tennis. Used to play all the time, don't know why I stopped... Will make up the AM stuff later in the week. 

Wednesday

AM
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
A. Clean-grip deadlift, 10 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 4-8, 20X1; :30 rest
B2. 4 ring dips right into :20 ring support (top of dip), 3 x 1; 2:00 rest
+
4 sets @ increasing effort:
15 double-unders
15 kettlebell swings, 53
15 burpees
15 double-unders
2:30 rest
+
10:00 AirDyne w/same feel as last week (bikes can be different so don't go off of cals/hr)

AM

skipped; will make up tomorrow

PM @ Active
A. complete
B1. +35(6, 7, 5)
B2. complete
+
2:24
1:57
1:42
1:33
+
complete on Assault bike


CGDL felt good; the bar felt light but speed still slowed on the second rep.

Glute-ham raises and ring dips felt fine.

4 sets were really tough - felt like I couldn't catch my breath during the first one, which was alarming, considering I was moving very slowly.  The rest time was plenty to recover, lungs just had a hard time keeping up in the middle of each set.  All double unders and kettlebell swings unbroken.  Happy to improve each round, but it was not easy and the last one hurt.  That was a lot of burpees.

81 calories on the Assault bike, holding ~207 watts, ~20mph, ~53rpm.  Not a pleasant ride.

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.