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.

Sunday 8 June

For time @ 90%:
30 alternating renegade rows, 25/hand
150 double-unders
30 no push-up DB burpees, 25/hand (no jump @ top, just stand up w/DBs @ sides
+
5 sets:
21 unbroken wall balls, 20 to 9
200m run @ 90% aerobic
2:00 rest (run to 1st pole and back, then time the rest period accurately)
+
800m sled drag, add 5-10 from last week, alternate forward & backward as desired but stay moving throughout

9:36

+

4 sets complete unbroken; last set broken 13/8

+

complete with 105 on the sled

Rough day today.  The first thing was much harder than I thought it would be, and left shoulder (which has been bugging me all week) started hurting (on the push ups) instead of just being annoying.  DUs were shit today, biggest set was probably around 25, with lots and lots of small sets.  

First two sets of wallballs were fine, then started to struggle with the last 2-3 reps on sets 3 and 4.  Shoulder felt pretty terrible during these, but not so terrible I couldn't complete it.  Wasn't planning to drop on the last set, it just sort of happened.

Quite annoyed at my shoulder, because I've really been enjoying the programming lately and don't want to modify or completely change everything.  I guess the good news is that it feels exactly the same as the right one did in the winter, because that one is back to 100%, and I think I caught it earlier than last time.  Doing all my mobility exercises I learned from Airrosti and icing it (like before), and will email that PT guy today...