Friday

AM
5 rounds for time:
9 deadlifts, 165
9 CTB pull-ups, mandatory sets of 3 unbroken throughout

PM
For 21:00:
1st: 7 muscle snatches, 55
2nd: 1 rope climb
3rd: 5 thrusters, 75
+
20:00 AirDyne @ Z1

AM

8:35

PM

complete

AM session was more like 5 rounds @ 80% - all deadlifts easily unbroken, and butterfly is coming along nicely.  Took quite a bit of time between sets of 3 - was more interested in hitting quality butterflied sets than the time. Only two sets of 3 throughout the whole thing that weren't in rhythm (one was Conner's fault, he jinxed me). 

EMOM felt good, plenty of rest between movements. I still think the muscle snatches are the worst part. 

Tuesday

AM
shoulder prep
+
40:00 AirDyne @ Z1, off every 5:00 for 2-3 kipping handstand push-ups

PM
A. 1 muscle snatch + 1 hang muscle snatches, 4 x 1; :90 rest
B1. DB bench press w/knees & feet off bench, 5-5-5-5, 20X1; :60 rest
B2. Incline DB row, 4 x 4-5, 11X1; 2:00 rest
+
For time:
40 strict pull-ups, 20m heavy yoke carry every time you come off the bar
+
12 sets:
:30 AirDyne @ 90% aerobic
:30 AirDyne @ 50%

AM

complete; 3 across

PM

A. 73, 83, 88, 88

B1. 35, 40, 45, 50

B2. 40, 45, 50, 50

+

10:03 with 200 on the yoke; 12/6/6/4/4/4/4 (120m)

+

Complete 

Good day!

Muscle snatches felt a little more natural today. 

Started way too light on the dumbbell bench, even the 50s were pretty easy for 5. Incline rows felt a little harder than last week; elbows didn't get very high with the 50s so I didn't go up even though I got 5 reps. 

Strict pull-up/ yoke walk was tough. Happy to open with 12 unbroken (PR +2), but was hoping to hit slightly bigger sets after that. Spent a fair bit of time looking at the bar between sets, hoping to recover a little more to hit a bigger number. Can't complain though, pretty happy I didn't end up making any extra yoke walks with a missed rep at the end. 

Airdyne felt excellent. 90% was 1000-1100 cal/h. 

Tuesday

AM (Z1 w/upper gym tech)
shoulder prep
+
40:00 AirDyne @ Z1, off every 5:00 for 2 kipping handstand push-ups

PM (snatch tech + upper horizontal push/pull ME + upper vertical pull grinder + 10:00 breathing MAP)
A. 1 muscle snatch + 2 hang muscle snatches, 3 x 1; :90 rest
B1. Close-grip bench press, 1-1-1, 20X1; :60 rest
B2. Incline DB row, 3 x 5-7, 11X1; 2:00 rest
+
3 rounds for time:
10 strict pull-ups
40m tough yoke carry
+
10 sets:
:30 AirDyne @ 90% aerobic
:30 AirDyne @ 50%

AM

complete

PM

A. 75, 85, 85

B1. 160, 165, 165F

B2. 25(7), 30(7), 35(7)

+

9:04 with 200 on the yoke

+

complete

Mixed day.  Tough couple of days at work, which never helps.  Really makes me appreciate that my day to day is usually pretty relaxed.

Hang muscle snatches took a bit of time to get the hang of.  The last set at 85 was nice.

Bench press felt very heavy today.  Hit 155 while warming up and it was a struggle.  Didn't get much better from there.  I'm always a victim to thinking that if there are singles programmed, I'm going to PR.  Which obviously isn't true, but still can't help feeling disappointed when the bar feels heavy that day.  Kind of liked the incline DB rows, though!  Started a little too light.

First set of 10 pull-ups easily unbroken (PR +4), and could have gotten another couple of reps.  Can't believe how far these have come.  Sets 2 and 3 were pretty broken, ending in singles.  Yoke was heavy.  Went from the rig to the edge of the mats by the door, considered that to be close enough to 20m.  Each 20m trip was unbroken, but definitely took my time picking it up each time.  And now I'm 3" shorter.  Thanks.

AD felt good.  90% was around 1000 cal/h.  Breathing has been steadily improving over the past few weeks.  Almost like that's the plan.

Tuesday

AM
shoulder prep
+
40:00 AirDyne @ Z1, off every 5:00 for 2 kipping handstand push-ups

PM
A. Muscle snatch, build to a heavy single
B1. Pendlay row, 4 x 1-2, 20X0; :60 rest
B2. Close-grip bench press, 3-2-1-1, 20X1; :60 rest
+
5 rounds for time:
6 strict pull-ups
10m tough yoke carry
+
10:00 AirDyne @ Z1

AM

complete

PM

A. 90, 95F

B1. 145(2), 155(2), 165(1), 165(1)

B2. 145(3), 155(2), 165(1), 175F

+

5:27 with 180 on the yoke 

+

Complete 

Hspus felt decent this morning. I still can't believe I got a zero on Saturday. 

Bench felt excellent through 165. 175 was close, could probably get it next time. 

First two rounds of 6 strict pull-ups easily unbroken. Walk from the rig to the yoke took a bit of time, but really tried to go as soon as I made it to each station and use the walk as the only rest.  Yoke could have been a little heavier. 

Easy day. I'm bored of deloading.

Tuesday

AM
30:00 AirDyne @ Z1

PM
A. Muscle snatch, 3:00-5:00 light tech work
B. Box squat (2-3" above parallel), build to a tough single
C1. Pendlay row, 4 x 1-2, 20X0; :60 rest
C2. Close-grip bench press, 2-2-1-1, 20X1; 2:00 rest
+
For reps:
:60 thrusters, 95
:60 handstand push-ups
+
10:00 AirDyne @ Z1

AM

Complete 

PM

A. Complete 

B. 270

C1. 155(2), 165(2), 170(2), 175(1)

C2. 150(2), 155(2), 160(1), 165(1), 170(PR +10)

+

22 thrusters 

0 HSPU 

+

Complete 

Box squats felt really easy through 255. 270 was the first one that started to feel heavy; called it there because I don't really know how to bail out of these and didn't want to take any chances. No belt. 

Pendlay rows and bench felt good; added an extra single because 165 was pretty easy. 

Sweet.

Thrusters actually felt much easier than I thought they would.  Did 12 then 10, definitely room for several more reps here.  I was kind of pacing throughout the minute knowing I'd have to do HSPUs right after.  I gave myself a 0:20 break, kicked up on the wall at 1:20 and failed.  Shook it out, kicked up at 1:40 and failed.  Kicked up one last time at 1:55 and failed.  Sooooo... yeah.  I think on Saturday I may try to get as many thrusters as possible then rest for closer to 0:50 before trying to get 1-2 HSPUs in the final seconds.  I think even if I did the HSPUs first, I would only get a handful (maybe 4-6 total), so the score will probably end up working out a little better this way, and Cody can rack up the HSPUs without being tired from the heavy thrusters.

Getting really excited for this weekend!!

Tuesday

AM
shoulder warm-up
+
45:00 AirDyne @ Z1, off every 5:00 for 2 kipping handstand push-ups

PM
A. Muscle snatch, 3:00-5:00 light tech work
B. Box squat (2-3" above parallel), 2-2-1-1, 21X1; 2:00 rest
C1. Pendlay row, 4 x 2-3, 20X0; :60 rest
C2. Close-grip bench press, 2-2-2-2, 20X1; 2:00 rest
+
5 sets:
5 kipping pull-ups
:10 rest
6 DB push press, 40/hand
:10 rest
7 burpees
:60 rest
+
10:00 AirDyne @ Z1

AM

complete

PM

A. Complete 

B. 225, 235, 245, 255

C1. 145, 150, 155, 160(2)

C2. 150, 155, 160(?), 160

+

Complete in 0:55-0:59

+

Complete 

Handstand push-ups felt easy this morning!

I had Kursten spotting one set of the cgbp - I think she touched the bar on my second rep at 160 on the first attempt, but the last set was legit (very very tough though). That's cool, 160 matches my 1rm!

5 sets were fine and consistent.  Recovery was really good between each set.

Did some MU practice before the z1 AirDyne.  Today was the first time that I've actually felt my weight on top of the rings instead of behind them, and did that 4-5 times.  The first attempt was actually very close, it just surprised me to make the turnover, so I wasn't prepared to catch it.  TOMORROW.  BIRTHDAY MUSCLE UP.

Saturday

AM
10:00 @ 70% of [200m jog + 4 DB man-makers @ 20/hand]
5:00 rest
10:00 @ 70% of [15 row calories + :45 front leaning rest on rings]
+
20:00 shoulder mobility + scap pre/re-hab

PM
A. Muscle snatch, build quickly to a tough but perfect single
B. Segmented snatch-grip deadlift (pause just off ground, just below knees, & mid-thigh), 4 x .1 heavy; 2:30 rest
C. Ring push-ups, 3 x 12, 30X1; 2:00 rest
+
For time:
14 hang power cleans, 105
7 wall walks
14 power cleans, 135
7 wall walks
14 deadlifts, 165
+
2 sets:
500m row @ hard - goal is fastest pace sustainable for both
8:00

AM

complete

PM

A. 95
B. 195, 205, 215, 215
C. complete
+
8:02
+
1:49.8
1:48.5

95 muscle snatch was not perfect - 90 was better than it has been though, so, progress?

Mis-loaded the bar for the snatch-grip deadlifts -  I did 175, 185, 195, 205 before realizing my mistake (thinking I was 20lbs heavier than this.. Dammit, I just thought I was getting better at these! Ha.) Last two singles at 215 were tough to hold the positions.  

Ring push-ups much more manageable without a tempo on the way up.  All UB.

HPCs and DLs broken 7/7, all singles on the PCs.  Could have moved a little bit faster on the wall walks and the 135 PCs.

Row pace was all over the place.  Started out a little conservatively on the first one because I wanted to be sure I could match it on the second.  Started at 1:48, then bounced from 1:46-1:52 for the remainder.  Was right on the edge of falling off for the last 200m even at this pace for the first one.  Pace was similar and bounced quite a bit on the second one as well; only difference was that I pushed the last 200m a little harder, knowing I was done for the day.  I have no idea how I ever rowed a 1:43/500m.  I don't think that's even close to being possible right now.

Saturday

AM
10:00 @ 70% of [200m jog + 5 renegade rows @ 20/hand + 35 single-unders]
5:00 rest
10:00 @ 70% of [15 row calories + 5 burpees over the erg]
+
20:00 shoulder mobility + scap pre/re-hab

PM
A. Muscle snatch, build quickly to a tough but perfect single
B. Segmented snatch-grip deadlift clusters (pause just off ground, just below knees, & mid-thigh), 4 x .1.1 heavy; :20 between singles, 2:30 rest
C. Ring push-ups, 3 x 12, 3030; 2:00 rest
+
For time:
12 deadlifts, 145
6 wall walks
8 power cleans, 145
4 wall walks
4 hang power cleans, 145
2 wall walks
+
3 sets:
400m row @ 97%
7:00 rest

AM

complete

PM

A. 85
B. 195, 205, 205, 205
C. UB, 7/5, 7/3/2 - tempo is a bitch
+
7:19
+
1:24.2; 1:45.2/500m avg
1:25.5; 1:46.8/500m avg
1:28.4; 1:50.5/500m avg

This was one of the worst training days I've ever had.  Woke up exhausted and sore all over, and everything seemed to take twice as much effort as usual.  It's not normal to feel like this after a recovery day... perhaps I'm coming down with something?

Barely missed the lock-out on the second rep at 205 on the 2nd and 4th sets of the segmented snatch-grip deadlifts.  Also, in previous weeks I've been dropping every rep from the top - today was the first time that I also lowered the reps (with the same pauses).

Deadlifts unbroken (clean grip); power cleans all  (not so quick) singles; hang power cleans all (very slow) singles.  Tried to go for a double after the first hang power clean and failed; dumped it, re-set, and failed again, so then took my time accumulating the last 3.

Had absolutely zero leg drive on the rower today - faded badly on every set, and faded earlier and earlier as the second and third sets.  I think I was at 1:50 or even over that with 200m left on the last one.  Disgusting.  What a terrible day.  I feel like such a disappointment.

Tuesday

AM
45:00 AirDyne @ Z1, off every 5:00 for 1/side moderate 1-arm KB overhead squat + :30 front leaning rest

PM
A. 1 muscle snatch + 1 hang snatch high pull + 1 tall snatch, 7 x 1 light & crisp; begin every :75
B. Squat snatch, 1-1-1-1-1-1 adding so that only last couple reps are challenging; :90 rest
C. Back squat, 3-3-2-2 @ 80-90%, 20X1; 2:00 rest
D1. 1-arm DB row, 2 x 3-4/arm, 11X1; :30 rest between arms, :30 rest
D2. DB bench press, 2 x 7-9, 30X1; :90 rest
+
6 rounds for even times:
250m row
6 strict pull-ups
12 hand-release push-ups
2:00 rest

AM

complete with 35lb KB

PM
A. 65 x4, 75 x3
B. 85, 95, 105, 115, 125, 130F, 130F, 130!
C. 240(3), 250(3), 260(2), 270(2)
D1. 65(4), 70(4)
D2. 25(9), 35(9)
+
2:10
2:10
2:12
2:34
2:32
2:37

Hooray for heavy snatches!  Everything from 85-125 felt so, so easy, that I knew I would get 130.  First miss at 130 was entirely mental.  Second miss at 130 was just a little forward in the bottom.  Finally got the 3rd attempt at 130, but stepped forward with it off the platform.  I'm doing a much better job of pulling all the way into my hips and not bouncing it off my thighs early.  Very excited to see progress here.

Back squats felt heavy again.  What the hell?

Started way too light on the DB bench press - wasn't sure where to start with that rep/tempo scheme.

Felt like I weighed 1000lbs on the strict pull-ups today.  First 3 sets broken 3/3, but pretty sure the last rep on the 3rd set didn't count, so backed down to 2/2/2 for the final 3 sets (explains time difference).  That's weird, because strict pull-ups have been feeling really solid recently (they should, with how many I do in a week!).  Had a hard time controlling the descent and ended up hanging at the bottom between all reps, which I don't usually do with sets of 2-3.  Rowed at 2:05-2:09/500m.  HR push-ups got a little tough in the last two sets, but still unbroken.

Saturday

AM
10:00 @ 70% of [200m jog + 3 strict pull-up + 50 single-unders]
5:00 rest
10:00 @ 70% of [20 row calories + 5 burpees over the erg]
+
20:00 shoulder mobility + scap pre/re-hab

PM
A. Muscle snatch, build quickly to a tough but perfect single
B. Segmented snatch-grip deadlift (pause just off ground, just below knees, & mid-thigh), 5 x 1 heavy; 2:30 rest
C. Ring push-ups, 4 x 10, 3030; 2:00 rest
+
For time:
7 power cleans, 125
6 wall walks
5 power cleans, 135
4 wall walks
3 power cleans, 145
2 wall walks
+
3 sets:
:70 row @ 97%
6:00 rest

AM

complete

PM
A. 90
B. 195, 205, 210, 215, 215
C. complete
+
4:52
+
344m; 1:41.7/500m avg
341m; 1:42.6/500m avg
329m; 1:46.3/500m avg

I really like the new AM piece on Saturdays.  I feel like I'm working a little harder than the old 60:00 z1, mainly because I'm not wasting time in slow transitions or stopping for water.  Run pace and row pace were the same, just less moseying about.

Muscle snatch was the same story as last week - 85 was tough and perfect, 90 was tough but not perfect.  I don't really know what to do differently here...

Snatch-grip deadlifts felt pretty good; grip slipped a little at mid-thigh on the first rep at 215, but the second rep was solid.

Tempo on the ring push-ups is still challenging; all sets unbroken, but lost the tempo on the last 2-3 of the last set (paused at the top and a faster ascent).

Power clean / wall walk thing was super fun!  Power cleans all quick singles.  Could have made up a few seconds on the first two rounds of wall walks (pausing on the ground), but happy with effort and time.

And then, the fucking row sprints.  Had been dreading this all week after how much last week hurt, and just didn't want to go there again.  First set was great.  Second set hurt a bit.  Third set - never got below 1:44, and faded to 1:52 by the end.  Legs felt like concrete, but didn't have the same disoriented / messed up feeling as last week.

Tuesday

AM
45:00 AirDyne @ Z1, off every 5:00 for 1/side light 1-arm KB overhead squat + 8 sit-ups

PM
A. 1 muscle snatch + 1 tall snatch, 6 x 1 light & crisp; begin every :60
B. 1 snatch high pull + 1 squat snatch, 7 x 1 moderate loads; begin a set every :90
C. Back squat, 3-3-3-3 @ 80-90%, 20X1; 2:00 rest
D1. 1-arm DB row, 2 x 4-5/arm, 11X1; :30 rest between arms, :30 rest
D2. 1-arm DB press, 2 x 3-4/arm, 40X1; :30 rest between arms, :60 rest
+
5 rounds for even times:
12 hand-release push-ups
350m row
8 box jump overs, 20
2:30 rest

AM

complete; KB OHS @ 25

PM

A. Complete @ 65

B. 85, 95, 105 x 5

C. 240, 250, 260, 270

D1. 60(5/5), 60(5/5)

D2. 40(4R/3L), 40(4R/2L)

+

2:36

2:46 (rower malfunction)

2:28

2:28

2:27

Disgustingly humid today - felt sluggish and took a lot of time between pieces. 

Tall snatches and squat snatches felt really good and easy, but the complexes were limited by the muscle snatches and snatch pulls. Timing was way off on the snatch pulls, but almost all the snatches felt really solid. 

Back squats felt heavy. The last rep at 260 and 270 got a little sticky. I know at 260, I wasn't back on my heels, which is why I still jumped up for the last set. 

I really don't think I'm doing the DB rows correctly as they get heavy. Elbows are not getting very high... Which is why I didn't go up in weight. Also, left arm was not cooperating today... That was weird. Had a hard time with the left arm last week on the OH carry, too. Shoulder isn't bothering me at all, so not sure what that's about. 

Aerobic stuff at the end was pretty easy and controlled. HR push-ups felt easy. Rowed at 2:07-2:11/500m. Box jump overs steady and consistent. Rower didn't register my first 5-8 pulls on the second round... Otherwise, would have been a more consistent time. 

Saturday

AM
10:00 @ 70% of [200m jog + 75 single-unders]
5:00 rest
10:00 @ 70% of [20 row calories + 5m handstand walk]
+
20:00 shoulder mobility + scap pre/re-hab

PM
A. Muscle snatch, build quickly to a tough but perfect single
B. Segmented snatch-grip deadlift clusters (pause just off ground, just below knees, & mid-thigh), 4 x 1.1; 2:30 rest
C. Ring push-ups, 3 x 12, 3030; 2:00 rest
+
12 rounds for time @ 80%:
1 power clean, 135
1 wall walk
+
3 sets:
300m row @ 97%
5:00 rest

AM

complete

PM
A. 90
+
snatch work with Chelsea Kyle
+
B. 195, 205, 205, 205
C. complete (broke last one 7/5)
+
6:11
+
1:00.9; 1:41.5/500m avg
1:00.9; 1:41.5/500m avg
1:01.8; 1:43.0/500m avg

Today was a great training day!  Hooray!

So happy to have a new Z1 routine!  HS walks easily unbroken today.

Beyond excited that I'm able to snatch again, and very happy to work with Chelsea Kyle today!  Took the first 15:00 of the class to build to the tough muscle snatch - 85 was both tough and perfect; 90 was tough but not perfect (snatch-grip clean and press).  Spent the remaining 45:00 working on squat snatches.  Built to 105 easily, then stayed there (took a lot of discipline not to add weight, because they were feeling so good!).  Pretty sure today was the best/most consistent day I've ever had snatching.  I was being very patient on the pull, hitting my hips, and dropping under it really quickly on almost every lift.  Still need to work on using my legs more, but at least now I understand what that cue means.

Grip continues to be the limiting factor on the snatch-grip deadlifts.

Tempo on the ring push-ups was brutal.  Was able to do it as written on the first two sets, but on the third set, almost couldn't lock out the 7th rep, so jumped down, shook my arms out, then finished the set.

Had 6:00 in mind for the power clean/wall walk piece; happy that I wasn't too far off from that (@ 80%).  Very pleased that power cleans @ 135 are now a routine weight for me to hit easily.

First row sprint felt great, and felt like 97%.  Second one hurt a fair bit, and was probably closer to 100% effort trying to match the pace from the first one.  Wasn't recovered before starting the third one; held pace (1:39-1:41) for the first half but started to fade with 120m remaining, and then totally hit a wall with 40m or so remaining (finished at 1:50).  Oh my god.  That hurt.  A lot.  I'm still not feeling right, and it's been over an hour...

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...

Tuesday

AM
45:00 AirDyne @ Z1

PM
A. 1 high snatch pull + 1 muscle snatch + 1 tall snatch, 6 x 1 light & crisp; begin every :60-:90
B. Back squat, build quickly to Saturday's anticipated opener (heavy but a guaranteed good rep)
C1. 1-arm DB row, 2 x 7-9/arm moderate/tough, 11X1; :30 rest between arms, :30 rest
C2. 1-arm DB press, 2 x 5-6/arm light, 40X1; :30 rest between arms, :30 rest
+
3 rounds for even times:
500m row
3 wall walks
30 double-unders
3:00 rest

AM

complete

+

shoulder stuff

PM

A. 53, 53, 53, 53, 63, 63

B. 285 (video)

C1. 40(9), 50(9)

C2. 25(6), 30(6)

+

3:30

3:20

3:17

Snatch complex felt really easy and crisp.  Kind of like the tall snatch...

Built very quickly to the 285 back squat (135, 185, 225, 255, 285, with minimal rest).  285 felt heavy, but I think it was mostly because I made a large jump... at least depth was better than last week's 290.

3 rounds were nice and easy (probably too easy... oops).  Rowed at 2:16-2:18 and tried not to waste any time on the wall walks.  Tripped at 26 on the first set of double unders, but the 2nd and 3rd sets were unbroken.  Definitely could have rowed a bit faster (at least 2:10 or so) and still maintained even times.

Saturday

AM
30:00 @ easy pace:
200m run
100 single-unders
5m handstand walk
20 row cals
:60 front leaning rest on ground
+
20:00 shoulder mobility + scap pre/re-hab

PM
A. 1 snatch high-pull + 1 muscle snatch, 7 x 2 light; begin a set every :60
B. Segmented snatch-grip deadlift (pause just off ground, just below knees, & mid-thigh), 5 x 1; 2:30 rest
C. Ring push-ups, 3 x AMRAP, 2021; 2:00 rest
+
For time @ 80%:
15 power cleans, 125
30m handstand walk
+
3 sets:
250m row @ 97%
4:30 rest

AM

complete

PM

A. complete @ 63
B. 155, 175, 185, 195, 205
C. 14, 10, 10
+
7:17
+
0:49.4, 1:38.8/500m avg

0:50.7, 1:41.4/500m avg
0:51.8, 1:43.6/500m avg

Going through that z1 for only 30:00 was such a nice change of pace!  That combo is getting stale.

Thumbs started to give out on the SSGDL @ 205, but holding positions at 175-195 felt really strong.

Arms felt so weak on the ring push-ups.  Those numbers are embarrassing.

Definitely took the power clean/handstand walk at 80%.  All singles on the cleans (felt excellent); did 5 sets of 3 quick ones in a row, and finished the 15 at 3:20.  HS walk was broken into mostly 5-8m increments, with a fair amount of standing around between segments.  Ditched the shoes and wrist wraps for the HS walk.

Errrr... then, the row sprints.  I think the first one was closer to 100% - was holding 1:35 through most of it, and then with about 60m to go, started to panic that I went out too hot, but held on through the finish.  Knew right then that it would be a struggle on the last 2, especially with a minute less to rest than last week.  Second one actually wasn't too bad, and was probably closer to the pace I should have held on the first one (1:38ish).  But that third one.  Ugh.  Hit the wall, bad.

Friday

@ Next Level

5:00 standing triple jump technique work as warm-up
+
A. Muscle snatch, 6 x 2 light; begin a set every :60
B. Snatch-grip deadlift w/pause just below knees, 5 x 1; 2:30 rest
C. Lying DB tricep extension, 3 x 10, 20X0; :60 rest
+
For time:
25 hang power cleans, 115
50m handstand walk
+
4 sets:
:50 row @ 95-97%
5:30 rest

complete
+
A. complete @ 63
B. 185, 195, 205, 205, 210
C. complete with 20s
+
11:26
+
1:42.8/500m avg, 243m
1:43.3/500m avg, 242m

1:42.0/500m avg, 245m

1:43.3/500m avg, 242m

Had to switch a couple of days around due to schedule... could have used the day off, but next opportunity to get into the gym wouldn't be until Monday, and didn't want 3 days off in a row.  Was supposed to be: swim Friday, train Saturday, off Sunday; will be: train Friday, off Saturday, swim Sunday.

Did this early AM with just coffee and a banana before.

Muscle snatches didn't bother the shoulder at all today - feeling good!

Have been neglecting my hand maintenance while in CA... felt like 10 different spots were going to tear on the sn-grip deadlifts.  Weight felt fine, it was just my stupid hands.

Broke the hang power cleans into 5x5 and was done just under 4:00.  Handstand walking was better than it was last week, but still not as good as it usually is.  Had several 7-8m stretches unbroken, but also had a lot of standing around doing nothing.  Ditched my Oly shoes half-way through and finished it out in socks, that made a huge difference...

Dialed back the pace on the row sprints just a hair - held 1:40 through the finish on all 4 at 40s/m.  Variability in the average pace times was solely due to how efficiently I grabbed the handle from up by the monitor.

And... 3 different people here have asked if I compete in strongman competitions.  I would love to try one - perhaps I will look for one to do!

Friday

@ Next Level

5:00 standing triple jump technique work as warm-up

+
A. Muscle snatch, 5 x 3 light; begin a set every :60

B. Snatch-grip deadlift w/pause just below knees, 4 x 1; 2:30 rest

C. Lying DB tricep extension, 3 x 12, 20X0; :60 rest
+

For time:

5 power cleans, 135

10m handstand walk

4 power cleans, 135

10m handstand walk

3 power cleans, 135

10m handstand walk

2 power cleans, 135

10m handstand walk

1 power clean, 135

+
3 sets:
:50 row @ 95-97%
5:30 rest

Complete

+

A. Complete @ 53

B. 193, 213, 218, 223F

C. Complete with 20s

+

6:34

+

1:42.1/500m avg, 245m

1:45.9/500m avg, 236m

1:46.6/500m avg, 234m

Switched today's swim with tomorrow's training due to schedule. 

Shoulder felt a little weird (not painful, just weird) on the first set of muscle snatches, so didn't add any weight to these. 4th and 5th sets felt great. 

Grip was limiter on the sn-grip deadlifts. 

Power cleans felt really fantastic today (all quick singles) but handstand walk was all over the place... Never made it more than 5m unbroken. Wearing oly shoes and wrist wraps may have had something to do with it...

Rowers here all have the holders for the handles removed, so had to reach up by the monitor to grab the handle, which made for a very slow start. Was holding 1:38-1:40 through the finish on all 3. 

14.1 repeat - 3 March 2014

Repeated 14.1

10:00 AMRAP of:
30 double unders
15 ground to overhead

262 (5 rounds + 30 DUs + 7 snatches)

After reviewing the video from Friday, I felt that I had significant room for improvement.  I tripped more on the DUs than I remembered, and spent a LOT of time standing around.  I also did way too many small sets (1-3 GTO) with way too much rest between.  So I decided to repeat with a better plan.  I had two goals: not go out too hot, and break all GTO 6/5/4 (and flip between snatch and C&J as needed).  I feel much happier with my effort today, even though the total score did not change all that much.  All DUs unbroken in the first 5 rounds, then intentionally broken 20/10 in round 6 - this is a huge improvement over Friday.  Stuck to the 6/5/4 rep scheme, but still probably took a few too many seconds between sets.  Muscle fatigue wasn't bad at all today but breathing was much worse than Friday.  Overall, I'm very happy I decided to repeat it - I think I would have regretted not repeating it.  I also have learned that I should videotape myself more often - it's very enlightening.

14.1 - Friday 28 February

2k row @ z1
+
14.1
AMRAP in 10:00 of:
30 double-unders
15 ground to overhead, 75/55

complete
+
248 (5 rounds + 23 double-unders)

Ended up about exactly where I expected.  Double unders actually felt great today!  First round was UB on both DUs and power/muscle snatches, kept pace with Chelsea and finished in just under 1:00.  That was probably a mistake.  I don't think any of my other rounds had unbroken double unders, but for the most part I only tripped (or voluntarily stopped) once around 18/20.  Second round of snatches went 9/6, and that's when I knew it was going to be a long 10 minutes.  Chelsea pulled away at this point.  Third round of snatches were 8/5/2 I think, and the rest was kind of terrible.  My grip was absolutely shot (so was Marcus Hendren's, so I feel a little better haha) and I tried a few C&Js in there at some point - it seemed like I was able to pick up the bar faster if I allowed myself to clean instead of waiting until I felt like snatching, so I felt like the total reps might have been about equal even if I didn't do this.  I was breathing heavily but it felt manageable - picking up the barbell or hanging on to the handles of the rope felt fucking impossible.  Was hoping for 6 rounds even (270 reps), and I could possibly get closer to that on a re-do with a better pacing strategy, but 270 won't help the team so I'd rather have a regular day of training and gear up for next week.  Onward!

Thursday 21 November

AM:
30:00 row @ z1

PM:
A. Front squat, 5-3-1-2-2-2 @ 70-80-90-85-85-85%, rest 2:00
B1. Muscle snatch, 5×1 (adding per set), rest 0:30
B2. Tall box jumps, 5×1.1.1, rest 0:30
+
for times:
12 front squats @ 165 (must take from the floor)
rest 0:60
9 front squats @ 165 (must take from the floor)
rest 0:60
6 front squats @ 165 (must take from the floor)

A. 175(5), 200(3), 225(1), 215(2)x3
B1. 75, 80, 85, 90, 95
B2. 30″x4, 31″
+
set of 12 @ 165: 0:43, unbroken
missed the 165 clean twice for the second set, stripped to 155, rested closer to 2 minutes
set of 9 @ 155: unbroken, couldn’t see clock
rest 0:60
set of 6 @ 155: unbroken, couldn’t see clock

Front squats felt really off today - the doubles at 215 were much rougher than expected.  Disappointed that I couldn't clean 165 for the second set, but 9 reps at 155 was really tough (almost dropped the last one, and they were ugly reps) so perhaps it's for the best.  Also, couldn't breathe at all because the bar was crushing my trachea, so that was fun.