Monday

AM

10:00 AirDyne @ Z1

PM

A) Safety bar squat

take you time and build to a true max - get spotters!

B) Pendlay row

build to a heavy but perfect set of 10, 2111

C) 3 rounds for time

.6 mile Assault Bike
:60 Sorensen hold

A. 268 (+5)

B. 93, last couple were tough but still perfect

C. 9:00, biked @ 61-64 RPMs; only first Sorenson hold unbroken

Friday

AM
5000m row @ Z1
+
10:00 hamstring/hip/quad mobility work

PM
A. Front squat w/no sleeves, 2-2-1-1, 20X1; 2:30 rest
B. Pendlay row, 4 x 2-3, 20X0; 2:00 rest
+
For 14:00:
Evens: 5 CTB pull-ups
Odds: 10 wall balls, 14 to 9'
+
1 time through steady:
100m light stone carry
100m Farmer's walk, 70/hand
100m prowler push

AM

(swapped with tomorrow's)
5 sets very easy:
2:00 bike
:30 handstand hold - can be against wall
2:00 bike
:30/side plank or 3 wall walks
+
15:00 mobility work of choice

PM

A. 223(2), 233(2), 243(1), 253(1)

B. 153, 163, 173, 183(2)

+

complete

+

7:43 with 140 on the prowler


Today was great!  Except for being so freaking sore.  Holy shit, I feel like I've been hit by a train.  Lats/pecs (75 TTB) and glutes/hamstrings/adductors/quads (75 air squats).  Surprisingly, abs wouldn't even make the top 10 list of most sore muscles.

Happy to finally be back to hitting respectable squats.  243 was a really solid rep - depth was buried, and a little slow on the way up but no sticky points.  253 was very, very heavy - depth was right at parallel, and got stuck on the way up (which I could only get through by rounding my back in my signature style). Officially the most I've ever squatted without knee sleeves, and only 7# off my max.  Sweet.  Knee feels great.  (Wore Olys and a belt).

Pendlay rows were heavy.  Again, limited by grip.

EMOM was super easy, everything unbroken and felt like I had tons of time to rest.

Last piece was different.  The stone carry and FW were both very easy, I split these into 50m/50m.  Weight choice was perhaps slightly ambitious on the prowler, this took over half the total time to complete.  Made 3x 20m, then started stopping every 10m.

Wednesday

AM
5000m row @ Z1
+
10:00 hamstring/hip/quad mobility work

PM
A. Front squat w/no sleeves, 4 x 2-3, 20X1; 2:30 rest
B. Pendlay row, 4 x 3-4, 20X0; 2:00 rest
+
For 14:00:
Evens: 1 bar muscle-up + 4 CTB pull-ups
Odds: 10-15' handstand walk
+
For time @ 90%:
12 stone-over-shoulders, small stone
200m run
50m Farmer's walk, 100/hand
400m run

AM

subbed 22:00 AirDyne @ Z1

PM

A. 193, 203, 213, 223(2)

B. 143, 153, 158(3), 158(3)

+

3 sets complete 

3 failed BMUs 

ripped and called it 

+

5:30


Got to the gym a little before 5pm and it immediately stressed me out.  So many people.  So little space for activities.

Front squats felt okay - in nanos and with a belt.  Felt like my upper back was rounding quite a bit on the later sets.

Pendlay rows continue to be limited by grip.  Can I / should I use straps?

Made my first attempt at a BMU, which surprised me.  Doing the CTBs after the BMU was way harder than the TTB last week; the kip wasn't the same.  Still able to butterfly, but it wasn't smooth.  Missed the 4th and 5th BMU, but still did the CTBs (one of these sets was not butterfly, I was swinging all over the place).  Then missed the 6th BMU and ripped, so called it.  Handstand walks would have been easy if I had a place to do 10-15', but it was so crowded that I kept moving around each minute to stay out of peoples' way.

Last piece was fast and fun.  I always like shouldering stones.  Jogged most of the first 200m before I realized that I should be going faster than a jog.  FW may have  been a bit shorter than a true 50m, there was no space on the comp side where I would normally do 50m so I had to go through the class side while they were doing burpees.  Tried to push the pace on the last run, still not a sprint but it was definitely faster than the first 200m.  

Then I had a lovely dinner with Brandie and Leah, which was much needed.  There was a lot of laughing and also a horrible few minutes after we all ingested very, very potent jalapenos.

Talked with Mike a bit today.  I'm taking 2 weeks off from counting macros.  He tried to talk me off the ledge that taking some time off won't completely derail all my progress, but I only halfway believe him.  Why is my personality wired so that everything is all or nothing?  Why am I missing the "moderation" setting?  

Wednesday

AM
6000m row @ Z1
+
10:00 hamstring/hip/quad mobility work

PM
A. Front squat w/no sleeves, 4 x 3-4, 20X1; 2:30 rest
B. Pendlay row, 3 x 4-5, 20X0; 2:00 rest
+
For 12:00:
Evens: 1 bar muscle-up + 4 toes-to-bar
Odds: 6-8 ring push-ups
+
For time @ 90%:
200m run
4 rope climbs
200m run
3 rope climbs
200m run
2 rope climbs
200m run

AM

skipped; early morning in lab

PM

A. 183, 193, 203, 213(3)

B. 143, 153(4), 153(5)

+

complete

8 across 

+

8:38

Super annoyed that I had to skip the AM session today - I was scheduled for a 7:45AM meeting on Tuesday 12/08, and when I showed up to work yesterday (2 hours earlier than normal) I was informed that they made a mistake and it would actually be on Wednesday.  I pride myself on keeping an organized calendar and found it extremely disrespectful (on the part of the Admin, it's her entire job!) to make a mistake like that, and not apologize profusely.  Rant over.  I might make up the row on Friday morning.  Or, I might sleep in and eat pancakes.  We'll see.

Front squats felt better than last week; in nanos, no belt on the first two sets, but then felt like my back was rounding and that was the limiting factor, not my legs, so I added the belt and I think it made a big difference.  Still don't like how heavy these feel.

Grip was the limiter on the Pendlay rows - hook gripped, it just slipped out of my hands by the 4th rep at 153.  Hung on for the 5th rep on the last set, but the tempo and form were a little off because I was struggling not to drop the bar.

EMOM went well; missed the first 2 attempts at a BMU, but once I made one, no further misses.  Most of these felt very easy, only one wasn't.  Added a bonus rep at the end (the easiest of them all!) in an attempt for a double, but no dice.

Ring push-ups were also very easy, but half way through I realized that I wasn't completely horizontal - had a 24" box and the high rings on the end; I'm pretty sure last time I used these rings I added a plate on top of the box.  Oops, sorry!

The for time piece was hard.  I wasn't able to push the pace on the rope climbs as much as I was last week, and felt like I was standing around a lot.  Runs felt good, kept the pace moderate until the last 200m, which was not quite a sprint but much higher than a sustainable pace.

Wednesday

AM
5000m row @ Z1
+
10:00 hamstring/hip/quad mobility work

PM
A. Front squat w/no sleeves, 3 x 4-6, 20X1; 2:30 rest
B. Pendlay row, 3 x 5-6, 20X0; 2:00 rest
+
For 10:00:
Evens: 1 bar muscle-up + 4 toes-to-bar
Odds: 7 burpees
+
3 sets @ high effort:
300m run
3 rope climbs
2:30 rest

AM

complete

PM

A. 153, 173, 183(5)

B. 123, 133, 143

+

11:00 to complete the 10 sets

+

2:36

2:31

2:33

Mentally rough day/week.  Physically, everything continues to feel great.  Why do I feel like I need a vacation?

Front squats were just okay.  No belt and in nanos, but a good 30lbs under where I think I should be for this rep range.  Felt the 5th rep at 183 get a little ugly, so racked the bar instead of doing an even uglier 6th rep (although I'm certain I wouldn't have failed).

Pendlay rows felt good; it's been a while, I think I was doing them correctly?

Really liked the BMU/TTB combo!  Missed the second BMU, made it up at the end.

I also really enjoyed the run/rope climb piece (what!?).  Runs felt good, each one got a few seconds faster.  Decided to walk from the gym door to the rope and use that as my only rest, and jumped up immediately into the first climb.  Was pretty good about only taking 2-3 breaths before the second rope climb, but still hesitated a little too much before the 3rd climb on all 3 sets.  No issues at all (3 pulls for all) until the very last rope climb, which was definitely more of a struggle and took 4 wimpy pulls.

Tuesday

AM
shoulder prep
+
30:00 Z1 of choice, off every 5:00 for 3 kipping handstand push-ups

PM
A. Muscle-ups, 5-10 attempts only; full recovery between attempts, play around w/slow air squats during rest, just a few at a time
B. Close-grip bench press, build to a max
+
3 sets @ 80%:
3 rope climbs
50m moderate yoke carry
9 Pendlay rows, 125
3:00 rest
+
5 rounds:
:60 AirDyne @ 90% aerobic
5-7 glute-ham sit-ups

AM
complete on the AirDyne

PM
A. 10 for 10!!!
B. 165
+
complete with 140 on the yoke 
3:11
3:53
3:49
+
complete; 7 sit-ups across
+
2 more muscle-ups :D


UGH handstand push-ups felt terrible this morning.  I failed a couple and fell off the wall on a couple.  Grrrrrrrrrr.  I feel like I am forever destined to be awful at these.

BUT THOSE MUSCLE-UPS! Hoooooooooly shit.  I knew it was going to be a good day when I made the first attempt, and from there on I just concentrated on aggressive hips on the first swing.  Here's a video of one of them.  Had the intent of trying to string two together a couple of times, but the swing was off when I tried to control the descent of the first one, so I never really tried for the second.  Eric gave me a tip to fall down in a V shape (with feet up as high as possible as long as possible), which kind of helped and I will try working on that in the future.

Knee felt totally fine on the air squats.  Maybe it will magically heal itself after all.  And, by magic, I mean 10 weeks of not using it, a cortisone shot, and enough ibuprofen to tranquilize a two-ton hippo.

Errr, bench press did not feel great today, which kind of surprised me.  I really thought I would have a PR in the bag.  I actually failed the first attempt at 165, for some reason I pulled it directly into my neck instead of dropping it in a straight line down to my chest, so Chels had to step in and save my life (thanks, buddy).  The second attempt went much better, but it was a bit of a struggle to lock it out, so I called it there for today.

Rope climbs felt better than last week; the "80%" and also the 3:00 rest helped enormously.  The first 3 were really fast (for me), but I slowed down between attempts a bit in the second and third rounds.  Yoke felt fine; distance may have been a tad short of 50m (went from the rig to the door, but the class was doing pull-ups so I stopped a few feet short of the rig).  Pendlay rows were hard! I don't know why, but I assumed I'd be doing the sets of 9 unbroken, that was silly.  5/4 then 3/3/3 for the last two rounds.

AirDyne/GHSU was fine.

And then I did 2 more muscle-ups, just to see if I could do them under fatigue (turns out, I can).  Can't even tell you how happy I am with progress here; it's kind of ridiculous.  Lifetime total: 26.

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.

Tuesday

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

PM
A. Tall snatch, 3:00-5:00 light tech work
B. Squat snatch, build to a heavy single
C. Box back squat (2-3" above parallel, let's see how these feel on the knee), 2-2-2, 21X1; 2:00 rest
D1. Pendlay row, 3 x 3-4, 20X0; :60 rest
D2. Close-grip bench press, 3-3-3, 20X1; 2:00 rest
+
6-5-4-3-2-1 for time:
Strict pull-ups
Push press, 105
Burpees

AM
complete

PM
A. complete
B. 130, 135Fx4
C. 225, 235, 240
D1. 130, 135, 140(3)
D2. 150, 155(2), 155(2)
+
4:36


I'm really disappointed with the snatch.  I'm just sad, and I can't shake it.  I'd been patiently looking forward to re-testing for weeks.  Lighter snatches felt really excellent - 125 was EASY.  Decided to make the 10lb jump to 135, because I was confident that I could hold the same positions and remain patient, like I've been doing for weeks now.  Which I did... I just think I wasn't being aggressive enough with the turn over or remaining tight in the catch.  Failed the first attempt at 135 forward, then just pulled, then dropped to 130 and failed 130 twice (forward) before finally hitting a solid rep at 130.  Then put 135 back on and failed twice again.  Got under it both times, just wasn't tight enough to stand up.  Lost the last one behind me in a weird way that I've never done before and just called it.  I guess I'm glad that I'm not afraid to drop under it, and I'm confident I'll get it next time (next week perhaps? Please?), but it still put quite the damper on the day.  Sigh.

Box squats and pendlay rows were fine.  Disappointed I didn't get the 3rd cgbp at 155.  I think I could have 3 at 155 on a good day, but today was not that day.

For time piece was fun.  First 6 pull-ups easily unbroken, which I think matches a PR - anxious to re-test this, as well - but then when I started breathing harder after the burpees, broke the next sets 3/2 and 2/2 (didn't have to, just did it because I was breathing and felt like taking a break.  UGH.  this is also disappointing).

I know I can't make a habit of letting one bad piece affect the rest of the training day, but I was (am) just so sad about it.  :(

Tuesday

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

PM
A. Tall snatch, 3:00-5:00 light tech work
B. Squat snatch, 7 x 1 @ 125; begin a rep every :60-:90
C. Box back squat (2-3" above parallel, let's see how these feel on the knee), 3-3-3, 21X1; 2:00 rest
D1. Pendlay row, 3 x 4-6, 20X0; :60 rest
D2. Close-grip bench press, 4-4-4, 20X1; 2:00 rest
+
6 rounds for even times:
6 strict pull-ups
7 push presses, 95
8 burpees w/jump to target 6" above standing reach
:75 rest

AM
complete

PM
A. complete
B. complete
C. 185, 205, 215
D1. 125(6), 130(5), 130(5)
D2. 150(3), 150(4), 150(3)
+
1:11
1:10
1:08
1:06
1:06
1:09

Kind of an off day, had a headache and nothing really felt great.

No misses on the snatches; went every 0:60.  They didn't feel as effortless as last week, but really impressed with myself that I hit every one.

Box squats were weird, got better as the sets went on.  Used a 14" box + 35lb bumper.  Couldn't feel the knee at all on these.  Stayed very light.

Had a hard time sticking to tempo on the Pendlay rows at 130.  Bench did not feel nearly as strong as last week.  Almost had the 4th rep on the first set, but I got a little stuck and said "nope" out loud, so Chelsea helped, but I shoulda/coulda fought for it.  

6 sets were HARD.  Shit.  No matter how much better I get at breathing, burpees always make me so tired. I felt like the 0:75 rest wasn't long enough, but looking at my times, I guess it really was and I should stop whining.  All pull-ups broken 3/3. Used a men's bar for the push press just to mix it up.  Arms were like jell-o on the last 2 rounds, but happy to be consistent and happy to power through the burpees without taking any small rests on the ground (progress).

Knee still hurts pretty sharply below parallel, but no other issues.  I've backed off the ibuprofen a bit (took 800mg before training today, but that's it), but still icing it a couple of times a day and thoroughly rolling everything out.  Ughhhh.  I feel like I've only been healthy for a grand total of 2 weeks this entire year.

Tuesday

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

PM
A. Tall snatch, 3:00-5:00 light tech work
B. Squat snatch, 10 x 1 @ 120; begin a rep every :45
C. Back squat, 3-3-3, 20X0 (no pause @ top); 2:00 rest
D1. Pendlay row, 2 x 6-8, 20X0; :60 rest
D2. Close-grip bench press, 6-6, 20X1; 2:00 rest
+
5 rounds for even times:
7 strict pull-ups
7 push presses, 100
28 unbroken double-unders
:90 rest

AM

complete

PM

A. complete
B. complete
C. 255, 265, 275
D1. 115 (8), 120(8)
D2. 140(6), 145(6)
+
1:11
1:12
3:46 (5 broken sets of 13-24 DUs... argh)
1:23
1:23

HSPUs were better today than Saturday (all sets unbroken), but next time I should probably warm up my shoulders a little bit before doing these right out of bed... 

Incredibly pleased with the continued snatch consistency!! No misses, and felt easier than last week's 115s.  Every single one was solid and with good (patient) technique, except that maybe 2-3 of them were caught a hair above parallel because I was kind of babying my knee and hesitating to drop... (Stephen, PLEASE don't take away snatches, I'm so, so happy to finally be hitting these numbers easily! I can deal with my knee.).

Caught myself pausing for just a fraction of a second at the top of 275... last rep was a little slow on the way up, but not ugly.  Knee felt the same at 275 as it did with the empty bar.

Pendlay row and bench felt great! Feeling like I might be sitting on a little bench PR.

Pull-ups and push presses felt good, and so did double unders, except for the disastrous round 3.  I think I tried to rest a little less before starting the double unders, kind of trusting that they'd be there, since they've been so consistent lately, and then tripped.  And then tripped again.  And again, and again, and AGAIN.  I almost turned around and asked Stephen if I should just move on, but then just waited an extra 0:30 or so before FINALLY hitting the 28 unbroken.  Made sure to take those extra 0:10 before starting the DUs on the 4th and 5th round.  Ugh that was incredibly frustrating!

Knee (left) felt pretty terrible today, actually.  Warmed up more than I have been, and spent a lot of time rolling out everything. There's a spot that feels like it needs major lax ball attention (thinking it's the IT band insertion on the tibia?) but that's not where the pain is (referred? or just a separate issue?). Tested out lunges and RFESS - lunges feel totally fine, but RFESS really hurt when that's the elevated leg (when it's at the really flexed angle when the knee is touching the floor).  I have basically no pain at parallel (or 90 degrees), but anything lower than parallel (or less than 90 degrees) weighted or unweighted, is suddenly pretty sharp.  On the ice/ibuprofen/rolling plan, really hoping that will nip this in the bud without affecting training or requiring a medical professional.

Tuesday

AM
45:00 AirDyne @ Z1, off every 5:00 for :10-:20 L-hang from bar

PM
A. Tall snatch, 3:00-5:00 light tech work
B. Squat snatch, 10 x 1 @ 115; begin a rep every :30
C. Back squat, 4-4-4, 20X0 (no pause @ top); 2:00 rest
D1. Pendlay row, 2 x 8-10, 20X0; :60 rest
D2. Close-grip bench press, 8-8, 20X1; 2:00 rest
+
4 rounds for even times:
8 strict pull-ups
8 push press, 85
25 unbroken double-unders
2:00 rest

AM

complete

PM
A. complete
B. complete
C. 235, 255, 265
D1. 95(10), 105(10)
D2. 130, 135
+
1:33
1:24
1:25
1:21

Really excellent day!  Everything felt good.

No misses on the snatches.  Very, very happy with consistency here.

Back squats felt better than they have in months.  Last rep at 265 was a little ugly, but everything else was solid. 265 matches a 4RM; happy to do it at the no-pausing tempo today.

Pendlay row and bench press felt good.  Last 2 reps at 135 were pretty tough.

4 rounds were great! No trips on the double unders! Push press with the barbell felt super easy after all the heavy dumbbell S2O.