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. 

Saturday

AM
For time @ 70%:
1000m row
50m Farmer's walk, 100/hand
750m row
75m Farmer's walk, 100/hand
500m row
100m Farmer's walk, 100/hand
+
10:00 shoulder mobility


PM
10:00 bar muscle-up practice
+
A. Front squat, 3 x 3-5, 20X1; 2:30 rest
+
10:00 legless rope climb practice - don't die
+
For time:
15 burpees
30m shuttle run (15m out & back)
200m row
30m shuttle run
20 thrusters, 80
30m shuttle run
200m row
30m shuttle run
15 burpees
+
10:00 AirDyne @ Z1

AM

16:58

+

complete

PM

complete - none today :(
+
A. 155, 175, 195(5)
+
complete - also unsuccessful
+
6:05
+
complete

AM piece was a really fun change of pace!  Loved it.

Timing was off on the bar muscle-ups today - I wasn't being patient and letting my hips come up and was trying to turn over too early.  Meh.  This is annoying.  They felt so easy last week!

Front squats felt excellent; started on the conservative side, but knee feels great.  

Legless rope climbs were kind of disastrous today.  I feel like my fingers aren't strong enough to do these.  It's not really grip strength, or at least what I think of as grip strength, it's like the actual finger muscles that feel weak.  Made it 3-4 pulls every attempt but then just couldn't hold on for another pull.  Also annoying.  But, I didn't die! So there's that.

The for time piece was SO FUN! I should have gone faster in the beginning, but had a really nice negative split.  The thrusters were surprisingly terrible, this was by far the worst part of the whole thing.  Broken 10/5/5 with too much resting in between sets.  I think the 20 thrusters took 2:00 exactly.  Rowed at a 2:05 on the first row and 1:55 on the second row.  Last 15 burpees done AFAP, just over 0:30.  Breathing was really high throughout the whole thing, but it was kind of fun to push through the high breathing and just keep going.  Except for during the thrusters.