Friday

AM
10:00 @ 70% of [250m row + 12 reverse crunches]
5:00 rest
10:00 @ 70% of [10 AirDyne calories + max freestanding handstand hold]
+
20:00 shoulder mobility + scap pre/re-hab + muscle-up play time

PM
A. Split jerk from blocks, accumulate 8 solid singles @ 175
B1. Snatch pulls, 4 x 1 @ 165, :60 rest
B2. Ring dips, 4 x 9 as fast as possible; 2:00 rest
+
AMRAP in 5:00:
25 power cleans, 115
25 bar-facing burpees
+
800m walk cool-down immediately at conclusion of AMRAP

AM
complete

PM
A. complete
B1. complete
B2. 8/1, 6/1s, 4/1s, 3/1s
+
1 round + 1 PC
+
complete


Swapped today's swim with tomorrow's training - their gym is packed on Saturdays, and I wouldn't have time or space to be able to finish this in the 1 hour of Open Gym time tomorrow...

Split jerks felt light and crisp today!  It was a nice confidence booster to hit 8 easy singles at a weight most of their competitive chicks can't touch.

Snatch pulls felt good, but ring dips went downhill fast.  The first 3 rounds were still quick even with the singles, but the last round slowed down a lot when I started failing...

AMRAP was surprising, the power cleans felt really tough and back started to get a little tight.  Wanted to do all sets of 5, but ended up doing 5/4/3/3/3/3/2/2.  Finished the PCs at 3:08 and wasn't sure I'd finish the burpees, but the burpees felt surprisingly easy and I was able to keep a nice and steady pace the whole way through and got the one PC at the buzzer.  I think my expectations were kind of high going into the power cleans, but the weight was a little heavier than I've been doing with these pieces, so I guess it's okay.  Still lots of room for improvement with these.

Really good training day :)

Saturday

AM
10:00 @ 70% of [250m row + 12 reverse crunches]
5:00 rest
10:00 @ 70% of [10 AirDyne calories + max freestanding handstand hold]
+
20:00 shoulder mobility + scap pre/re-hab + muscle-up play time

PM
A. Split jerk from blocks, accumulate 8 solid singles @ 175
B1. Snatch pulls, 4 x 1 @ 165, :60 rest
B2. Ring dips, 4 x 9 as fast as possible; 2:00 rest
+
AMRAP in 5:00:
25 power cleans, 115
25 bar-facing burpees
+
800m walk cool-down immediately at conclusion of AMRAP

DNS 

Subbed:

20:00 assault bike @ Z1

+

20:00 shoulder stuff 

+

20:00 assault bike @ Z1

Still feeling a touch of this nasty headache, being very cautious not to aggravate it. This is the first training day I've ever just skipped and I feel guilty and disappointed. Still felt a bit nauseous even with the easy day.  Should be good to go tomorrow (hopefully!)...

Saturday

AM
10:00 @ 70% of [250m row + 10m handstand walk]
5:00 rest
10:00 @ 70% of [15 AirDyne calories + 10 reverse crunches]
+
20:00 shoulder mobility + scap pre/re-hab + muscle-up play time

PM
A. Split jerk from blocks, accumulate 6 solid singles @ 175-185
B1. Snatch pull, 4 x 1 starting @ 110% 1RM snatch and adding a bit, :60 rest
B2. Ring dips, 4 x max in :30; 2:00 rest
+
9-8-7-6-5-4-3-2-1 for time:
Power cleans, 95
Bar facing burpees
+
Not for time:
400m sled drag, moderate load allowing for minimal rest

AM

complete; did the shoulder stuff first

PM
A. 175, 180, 185x4
B1. 145, 155, 165, 170
B2. 12, 9, 7, 7
+
7:31
+
complete with 90 on the sled

AM stuff felt great, handstand walking was on point today.  A little disappointed I have yet to repeat the muscle up, but I'm consistently closer than I used to be.  Perhaps tomorrow!

Split jerks felt much better/crisper than last week, with the exception of the very last rep (totally pressed out).  No misses.  The one at 180 was damn near perfect, or at least it felt that way!  It's weird how sometimes you can tell you just did something correctly, the bar felt weightless.  If only I knew what I did...

Snatch pulls felt good at 145 and 155, but 165 and 170 didn't get very high (can't ever imagine snatching that, ever).  Opened the first set of ring dips with 10 (PR +2).  On each of these sets, opened with a max set (maybe minus 1) then did quick doubles or singles.  Feeling better and better with these.

Did MUCH better on the PC/burpee piece than last week.  All power cleans unbroken.  Still moved pretty slowly on the burpees and transitions could have been quicker, but stayed in it mentally this week.  Success!

Sled drag was same as last week - no breaks, only stopped long enough to alternate forwards/backwards.  Done in under 10:00.

Knee was being shitty today, I don't know why.  I wonder if it doesn't like swimming, because it's generally worse on Saturdays than any other day of the week.  It doesn't bother me at all while I'm swimming, though...maybe I'll take a break from swimming while in CA, just to see?  The suspense continues to kill me; very, very anxious for Monday.

Saturday: THE DAY OF THE MUSCLE UP

AM (10:00 mixed MAPs + scap work)
10:00 @ 70% of [250m row + 3-5 kipping handstand push-ups]
5:00 rest
10:00 @ 70% of [20 AirDyne calories + 10 reverse crunches]
+
20:00 shoulder mobility + scap pre/re-hab

PM (jerk ME + snatch pull/support + dip ME/support/volume + CP/aer tester or increasing effort intervals + sled)
A. Split jerk from blocks, accumulate 5 solid singles @ 175-185
B1. Snatch pull clusters, 4 x 1.1 starting @ 110% 1RM snatch and adding a bit; :15 between reps, :60 rest
B2. Ring dips, 4 x max unbroken; 2:00 rest
+
7 rounds for time:
7 power cleans, 85
7 bar facing burpees
+
Not for time:
400m sled drag, moderate load allowing for minimal rest

AM
complete, did the shoulder stuff first
+
MUSCLE UP! (video)

PM
A. 175, 180, 185x3

B1. 145, 155, 165, 175

B2. 8, 6, 6, 4

+

8:50

+

Complete with 90 on the sled 

TODAY WAS THE DAY.  I literally can't stop smiling.  I also can't stop watching the video.  Not gonna lie, I was getting a little discouraged.  So, so happy.  It actually felt relatively easy, I'm really hoping that now that I've done one, the mental barrier is gone and they will come with some consistency. 

The rest of the training day was just mediocre. 

Handstand push-ups did not feel awesome this morning; got two sets of 5 but they weren't smooth or easy.  That's still an improvement, I have to remember that. 

Jerks were not very crisp, but no fails. 

Snatch pulls felt heavy.  8 ring dips is a PR+3. 

The 7 rounder was TOUGH. I was not prepared for that.  Went out a little hot on the first round (0:40) and struggled in the middle.  All power cleans unbroken, but definitely took way too long before picking up the bar.  I don't even know what the limiting factor was, breathing was high but not unmanageable.  Back got tight in the 6th/7th rounds of PCs, but it wasn't horrible.  I was just feeling sorry for myself in the middle of this for some reason, and didn't push the pace.  I really don't feel ready (mentally) for the Open... 

No breaks on the sled drag; only stopped long enough to alternate forwards/backwards.

Now... let's see if I can do another muscle up tomorrow... eeeeeeek!