Wednesday

AM
20:00 easy:
500m row
50m heavy reverse sled drag
5 strict knees-to-elbows
50m bear crawl
+
10:00 mobility work of choice

PM
A. Back squat (no chains), 8 x 3 @ 50% 1RM, 10X1 - emphasis on depth & speed; begin a set every :60
B. Weighted supinated CTB pull-up, 2-1-1, 31X0; 2:00 rest
+
AMRAP in 10:00:
135 double-unders
90 wall balls, 14 to 10'
max CTB pull-ups in remaining time
+
3 sets:
20m double KB/DB overhead carry
rest as needed

AM

snow day, subbed 45:00 mixed AirDyne and mobility

PM

A. complete @ 150

B. 45(2), 53, 63 @ 168.5 (PR)

+

21 CTBs

+

35, 35, 53, 53 


Sad to skip today's AM - hopefully I can make it up tomorrow.  I like this combo.

Back squats felt okay, it was weird to not have chains.

Weighted CTBs finally felt better this week.  The 63 was collarbone-to-bar, I think that's legit?

AMRAP was just okay - kind of disappointed with the whole thing.  Double-unders didn't really cooperate, mostly sets of 20-30, with a few smaller sets (took just under 2:30).  Wallballs in sets of 10 through 70, then a 7/6/7 to finish (at exactly 8:00).  Tried to butterfly CTBs, that didn't last long (3/3/3/2/singles).  The singles were way faster, I should have just done that the whole way through.  Meh. I took way too long picking up the ball (classic), and just overall feel like I should be scoring much better on things like this.  This doesn't bode well for the Open.

Did 4 sets of the OH carry, because the 35s were so easy it shouldn't have counted.  Had a hard time cleaning the 53s, but once they were in the front rack it was easy to get them overhead and walk with them.  

Thursday

10:00 light scap activation
+
A. Paused front squat, build to a max @ 21X1, then perform 5 more singles @ 85% of that @ same tempo; rest as needed between singles to ensure solid reps
B1. Unweighted strict pull-up clusters on rings, 5 x 2.2.2.2; minimal rest between doubles, :60 rest
B2. 1 push press + 1 push jerks, build to a tough set in 5 sets; :60 rest
+
3 rounds for time:
24 AirDyne calories
18 wall balls, 14 to 10
12 tough strict ring rows
+
Not for time:
100m heavy double KB/DB overhead carry

complete

+

A. 245, then 5 @ 210

B1. complete

B2. 125, 140, 150(FPP), 150, 155(FPP)

+

9:37

+

complete with 53lb KBs

Front squats felt HEAVY today, very different from last week.  245 was really sticky on the way up.  First 2 singles at 210 felt way heavier than they should have, but the last 3 started feeling easier.  Also - got extremely lightheaded on every single rep today, like, so much that I had to hold on to the rack for a couple of seconds.  That was weird.  That's happened before on heavy singles, but it was of the ordinary to happen at lighter weights, especially the later singles that felt easier...

Rest was minimal between the first 2 clusters of each set, but then became a little longer before the 3rd and a little longer (0:10 to start, then 0:15 by the end) before the 4th cluster.  Failed the last rep on the 4th set twice by not waiting long enough.  

Effing push press. These all felt terrible today.

Breathing got pretty high on the 3 rounds.  Pushed the AD a little harder than last week (probably 92%ish, if I had to put a number on it), which made the wallballs much harder.  All broken 10/8, but definitely rested too much after dropping it.  First 2 rounds of ring rows were unbroken, the last one was 8/4.  Happy to go faster this week even with an increase in reps.

Overhead carry done in 2x 50m.  The 53s felt pretty easy, so after the first 50m I considered jumping to the 70s... but chickened out on cleaning them (twice).  I could probably clean then with a little more practice, but wasn't gonna happen today.

Thursday

10:00 light scap activation
+
A. Paused front squat, build to a max @ 21X1, then perform 7 front squat singles @ that weight w/no tempo; rest as needed between singles to ensure solid reps
B1. Unweighted strict pull-ups on rings, 5 x AMRAP in :60; :60 rest
B2. 1 push press + 2 push jerks, build to a tough set in 5 sets; :60 rest
+
For time:
75 AirDyne calories
50 wall balls, 14 to 10
25 tough strict ring rows
+
Not for time:
200m light/moderate double KB/DB overhead carry

complete
+
A. complete @ 245
B1. 9, 8, 7, 7, 7
B2. 125, 135, 145, 150, 155(F PP)
+
9:53
+
complete with 35lb KBs

Great training day!

Front squats felt good working up to the 245.  245 wasn't as hard as I was expecting it to be, so considered trying 250.  Very glad I didn't, because the 7 singles got pretty tough by the end.

Ring pull-ups felt better than last week; was able to knock out a slightly bigger set in the beginning (5, then 4s), then singles or doubles to finish out each minute.  Still a lot of standing around, but also had 2 or 3 failed reps where I didn't wait long enough.

Only the push press at 145 felt solid.  Every other push press felt really tough (even the lighter ones) - still not using my legs for the most part on these.  It makes SUCH a difference when I do, but I couldn't tell you what I did differently on that one rep.  I just know it flew up without issue.

Thought the FT piece was going to be much worse than it was.  Finished the 75 calories at 5:45, going about 85%.  Wallballs broken 15/10/10/8/7.  Ring rows broken 10/8/7.  Quads and shoulders were blown up, but breathing was totally under control, which is a huge improvement.

Took the OH carry outside, and broken into 4 segments of approximately 50m each.  Felt solid.

Thursday

10:00 light scap activation
+
A. 1 paused front squat, 21X1 + 1 front squat, 1-1-1-1-1-1; 2:00 rest
B1. Unweighted strict pull-ups on rings, 5 x AMRAP; :60 rest
B2. Push press, build to a heavy single in 5 sets; :60 rest
+
10 sets:
8 AirDyne calories @ high effort
7 tough ring rows, 10X0
6 wall balls, 14 to 10
:60 rest
+
Not for time:
100m double DB/KB overhead carry, very heavy

complete

+

A. 195, 205, 215, 225, 235, 240(1)

B1. 6, 5, 4, 4, 4

B2. 105, 125, 140, 155, 165F

+

complete

+

complete with 53lb KBs

+

gymnastics clinic

Kind of an off day... nothing felt as good as last week (except the ring pull-ups!)

Front squats felt heavy.  Did the paused front squat at 240, but it was a real grind standing up, so didn't attempt the second rep. 

Strict pull-ups on the rings get better and better each week.  

Push press felt good through 155... but I think I'm missing the leg drive again on these.

10 sets felt good for the first 5, and tough for the second 5.  Could have used some air flow in the corner, but it's all good; summer's almost over.  8 cals done in under 0:20 every time. 

Double KB clean and jerk was tough with the 53s the first time, but got better and better each time - broke the 100m into 3 segments.  Definitely prefer the KBs over DBs on these, so weight choices were kind of limited.  Not sure this qualified as very heavy.

Gymnastics clinic was AWESOME! We were broken up into 3 groups and spent about 40 minutes at three stations: tumbling, rings, and bars. Worked on static handstands, handstand walking, press to handstand, pirouettes, and standing back tucks. Then moved to the rings - holy shit. I am so, so close to an unassisted muscle up. A coach was spotting on the side, and I got 4 or 5 muscle ups with less and less assistance from him. On the last one, he barely touched me (but he did, so still doesn't count). Kip and swing is MUCH improved, and I'm very, very excited about practicing in the gym. So, then we rotated to the horizontal bar, and I jumped up and immediately got 2 big rips, so I skipped that station and spent the remainder of the session fooling around on the tumble track and trampoline :) Highly recommend, and can't wait to go back!