Monday

AM
30:00-60:00 round-the-world of choice or swim

PM
A1. Wrist flexion stretching, kneeling w/top of hands on ground and fingers facing toward feet, rotate locked elbows forward and lean back w/fingers pressed into ground, 2 x 10 reps w/short pause @ end range; :30 rest
A2. Wrist extension stretching, kneeling w/palms on ground and hands supinated so fingers facing toward feet, lean back w/fingers pressed into ground, 2 x 10 reps w/short pause @ end range; :30 rest
B. Squat snatch, accumulate 10 singles @ 80-90% of 1RM; rest as needed
+
1000m row easy
+
For 10:00:
Evens: 3-5 strict pull-ups
Odds: 3-5 strict ring dips
+
1000m row easy

AM

skipped; red-eye flight

PM

A1/A2. complete
B. 103 across (73.5%)
+
complete, complete, complete
5 pull-ups across
3 dips across


Super grateful to have an easy day.  I forgot how much the red-eye sucks.

Took a long nap and came into the gym feeling pretty sluggish, so I didn't want to push the snatches.  These were super easy, and actually felt really good today.

Pull-ups were easy, all pronated.  Dips were hard, I feel like I haven't done any ring dips (other than warming up for muscle-ups) in a really long time.

Wednesday

AM
4000m row @ Z1
+
15:00 hamstring/hip/quad mobility work

PM
A. 1 & 1/4 front squat, no sleeves, 3-3-3 w/:03 initial descent (quick on the rest of each rep); 2:30 rest
B. Weighted ring dip, build to a max (score as bodyweight + weight added)
C. Bar muscle-ups, 5:00-8:00 practice
+
4 rounds nice & steady:
4 strict rope pull-ups (top hand 4-6" above bottom hand)
8 glute-ham sit-ups
4 strict rope pull-ups (top hand 4-6" above bottom hand), opposite hand on top
12 unweighted hip extensions
200m jog

AM

complete

PM

A. 133, 153, 173 (video)

B. 221.5 (166 + 55.5) (video) (PR)

C. complete, several fails and one make

+

complete 


Brandie and Austin were both in early this morning, which was delightful!

Front squats felt good; probably could have / should have started a bit heavier.

Ring dips also felt really good, failed with an additional 2.5.

Missing something on the bar muscle-ups today... I kept trying to go through the bar instead of around/over it, which means my sternum is extremely bruised.  Finally made one, but it wasn't pretty.  I think I need to go back and watch some videos.

Wednesday

AM
4000m row @ Z1
+
15:00 hamstring/hip/quad mobility work

PM
A. Barefoot front squat, no sleeves, 2-2-1-1-1, 22X1; 2:30 rest
B1. Weighted ring dip, 3 x 1-2, 20X1; :60 rest
B2. Unweighted strict rope pull-ups (top hand 4-6" above bottom hand), 3 x 3-5/top hand; :60 between hands, :60 rest
+
3 rounds nice & steady:
10 glute-ham sit-ups
50m Farmer's walk, 70/hand
200m jog
15 unweighted hip extensions

AM

complete

PM

A. 183(2), 193(2), 203, 208, 213F

B1. 35(2), 42.5(2), 52.5(1) @166.5, including belt 

B2. 5, 4, 4

+

complete


Today was short and sweet.

Front squats felt okay - the 208 was definitely tough, but I lost a little tension in the 0:02 pause at 213, and couldn't recover it.  

Ring dips felt really good - hit the double at my old 1RM, and 219 is a 10lb PR.

Rope pull-ups felt good, but fingers started slipping on the last rep of each set.  Probably could have done 5 across if I fought for it, but I didn't.

3 rounds were nice and steady, as instructed.  Knee is still cool with jogging, so that's good.

Wednesday

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

PM
A. Barefoot front squat, no sleeves, 4 x 2-3, 22X1; 2:30 rest
B1. Weighted ring dip, 3 x 2-3, 20X1; :60 rest
B2. Unweighted strict rope pull-ups (top hand 4-6" above bottom hand), 3 x 2-4/top hand; :60 between hands, :60 rest
C1. Reverse hypers, 3 x 5-8 tough; :30 rest
C2. Banded terminal knee extension, 3 x 25/side w/same band as last week; :30 between sides, :30 rest
+
3 rounds:
25m Farmer's walk, 100/hand
200m jog

AM

complete

PM

A. 163, 173, 183, 193(2) last two sets

B1. 20, 25, 30(2) @165, including belt 

B2. 4 across 

C1. 320(8) across 

C2. complete 

+

complete 

Solid day!

Barefoot front squats are going MUCH better than the barefoot back squats.  The last rep at 193 was ugly, but didn't have the near-blackout experience that I did last week.  No issues going well below parallel, even at very heavy weights, compared to just riding the line on back squats.  Chelsea said she also feels able to get into a deeper front squat than back, based on where the weight is distributed.  What can I do to improve my back squat depth?  Do I need to?  I don't want someone saying that my 300lb back squat doesn't count because it's not ATG (if I'm ever strong enough to do that again, which, at the moment, seems unlikely).

Ring dips felt good.  My previous best 2RM was 194lbs (20lbs @ 174lbs), so it's pretty cool to basically match the total, but with 10 less pounds of body weight and 10 more pounds on the belt.  I guess this stuff is actually working, and while I'm getting impatient at slow progress on the scale, I can't forget that the trend over time is decent. (160.4 at home today... 159 is taunting me so much).  

Strict rope pull-ups were kind of fun!  No issues getting all 4 reps on both hands, but I did rotate/twist quite a bit through each set...

Okay, reverse hypers are getting tough.  Didn't go up in weight because 320 seems ridiculous.

Knee was completely, 100% fine on the jogs! I'm guessing that we were just a little ambitious in adding this back in before, while there was still some residual fluid in there.  Totally fine now, which is a relief.

Tuesday

AM
30:00 AirDyne @ Z1, off every 5:00 for :10 L-hang w/quads flexed hard
+
10:00 hamstring/hip/quad mobility work

PM
A. Jerk balance, 5:00 tech work w/empty bar, play w/both legs forward on split
B. Power snatch clusters from blocks (mid-thigh), 3 x 1.1.1.1.1 light; :10 between singles, :90 rest
+
3 sets:
10m DB death march heavy right into 10m unweighted walking lunge steps
2:00 rest
+
3 sets:
10 ring dips
10 pull-ups
2:00 rest

AM

complete

PM

A. complete 

B. 65, 75, 85

+

complete with 50/hand 

+

complete

dips 5/5

pull-ups unbroken, butterflied


Today was awesome!  Except for the part where I jammed my thumb trying to steady the bar on the blocks after a weird bounce.

Quads felt like they were firing equally on the L-hang, but Leftie's still only 85%ish when standing or sitting.

Jerk balance was fine on my normal split leg, but soft and tentative on the opposite leg forward (which happens to be left, and maybe I was just hesitant to stomp on it?).  It didn't hurt at all, I was just not as aggressive with that leg forward.

Power snatches felt awesome, except for the mishap with my thumb.  Couldn't hook grip on the last set, but the snatching itself felt crisp and fast.  Knee was fine here, too.

I am not a fan of the death march.  This was super awkward.  Lunges were fine and easy.

Since it wasn't specified, I "kipped" the ring dips.  I don't think you'd call what I did kipping, but it wasn't exactly strict, so... yeah.  I really need to learn how to kip properly.  But those pull-ups!!  Smooth, in rhythm, and 10 wasn't even close to a max set.  Super excited about this.

Errrrrr... SERIOUSLY?!

Sunday

A1. Weighted pull-up, 3 x 2-3; :60 rest
A2. CTB pull-ups, 3 x 5-10 unbroken; 2:00 rest
+
10:00 @ 80%:
15 row calories
9 burpees
3 strict dips
+
2 rounds not for time:
10 light kettlebell swings to feel it out
:30/side plank
200m jog

A1. +20, +30, +40(2) @166.5

A2. 9, 9, 9 (butterflied!)

+

4 rounds even with push-up burpees 

+

complete with 35lb kettlebell

Went up with Mark, Lea and Emily to watch Chelsea, Brandie and Duprie yesterday - super proud of my fit friends, and a little (ok, a lot) antsy to do a competition soon.  Ended up going 10 hours without icing or elevating my knee... which I'm feeling today. Not painful, just a lot more swollen today than it has been in a few days.  Lesson learned. 

Pull-ups felt AWESOME. Those are PRs for a triple and a double, pronated. Butterfly CTBs were on point today, really, really excited about this. A little nervous that I'm going to forget how to do these while I'm in CA on their shitty, slippery bars.

ROM on the erg was a lot better than the other day - almost back to normal, still shorting the return just a hair, but barely noticeable, and none of that sharp pain. Kept the pace moderate, around 800cal/h. My normal burpee style is pretty hard on my knees (they always get bruised), and my incisions are still tender and my knee cap feels like it's still deeply bruised from surgery, so I modified these to controlled push-up burpees. Felt good to breathe a bit. 

No issues at all with the kettlebell swings. I was very nervous for the jogging, but this ended up being totally fine. The impact felt weird with each step, but not painful. Shocked that I'm running 11 days post-op. Cool. 

AM weight @ home: 162.0

Wednesday - post-op day 7

AM

20:00 AirDyne easy, off every 5:00 for 5 strict toes-to-bar

PM

A. Shoulder press

74(5), 84(4), 94(3), 99(3), 104(1), 104(1)

+

for 24:00

1. 6 butterfly CTBs

2. 3 strict handstand push-ups

3. 0:30 FLR

4. 3 strict ring dips

Felt much more comfortable/confident on the bike this morning.  Had the seat only one notch higher than usual (6), and didn't hesitate at the top with every revolution like I did yesterday.  Still a very easy pace, maybe Z0.8 today.

Shoulder press is embarrassingly weak. 

Butterfly CTBs continue to feel excellent! Sets of 3 strict handstand push-ups are getting to be quite consistent. FLR and ring dips fine and easy. 

Post-op appointment with Tim went well! He's pleased with how well I'm walking and how much I've already started using it. Showed me the photos, the tear was in the middle of the meniscus and he had to get rid of a bit of healthy tissue to get at it, but it should be good as new now. Apparently I also had a plica band that he got rid of, just because he saw it. Articular cartilage all looks great, no fraying of the meniscus on either side, acl is textbook.

He told me to start testing it out as much as I want - lunges, air squats, even jumping and running. Nothing loaded yet, but can start pushing it as much as I feel like unless it gets super pissed off. He said to expect it to go up and down for a while, and to be dealing with swelling for a while, but as long as it's not painful he's not concerned. Follow up is 8/27.

I'm kind of nervous to actually do anything, especially since it is still inflamed so easily from walking, but he said that's totally normal and still wants me to start testing it ASAP anyway...

Sunday - post-op day 4

Crossover Symmetry activation
+
For 10:00
evens: 5 butterfly CTBs
odds: 0:30 FLR
+
For 10:00
evens: 3 strict HSPUs
odds: 0:30 hollow rock
+
For 10:00
evens: 3 strict ring dips 

odds: 0:30 ski erg

Ok, totally ready to get back into a normal training/eating/working routine. Still have quite a bit of fullness within the knee joint, but almost zero pain (except for the incisions). Still working on waking up my quad, but I think it's getting a little better each time I do the exercises. 

Reacquired post-surgical skill of the day: ascending and descending stairs using both legs, not one step at a time using Emily's "up to heaven with the good, down to hell with the bad" technique (which was actually super helpful! She makes a good PT). 

And, while the lazy, couch-dwelling portion of my recovery is (nearly) over, I have to give The Imitation Game an A+. Loved it. 

Saturday - post-op day 3

Feeling really good today! Dramatic difference, even from yesterday. It's still pretty full of fluid, but not nearly as uncomfortable. Finally got to unwrap it and take a shower, which was delightful. 

Fooled around with some easy upper body stuff at the gym. Got a little lightheaded by the end, but felt really good to move around a bit. 

Crossover Symmetry activation 

+ 

Shoulder press 

75(5), 85(3), 95(2)x4

+

Strict pull-ups 

10, 5, 5

+

Butterfly CTBs 

5 sets of 5 (easy!)

+

Strict ring dips 

5 sets of 3

Still trying to wake up my quad... this is a very strange and alarming feeling.

Sunday

A. Hang snatch, build quickly to a tough single
B. Box squat w/chains to just above parallel, 10 x 3 @ 40% 1RM on bar + heavy chains, 11X1; begin a set every :60
C. 1-arm DB rows w/straps, 3 x 3-4 side very heavy, 10X0; :60 between arms
+
3 rounds for time:
21 row calories
14 pull-ups
7 ring dips
+
4 rounds not for time:
7-10 moderate/tough reverse hypers
12 glute-ham sit-ups

A. 115, 125Fx2

B. complete with 120 + chains 

C. 65, 70, 75(3)

+

11:23

+

complete 

210 on the RH, 10 across 

Ugh, this humidity really takes it out of you. Sluggish day. 

Hang snatches felt terrible. 85 felt heavy. My timing was off on the hang, so these were almost tall snatches, with barely any dip. 

Box squats felt super heavy as well. 

I've never used straps before, so these took a few minutes to get used to, but definitely helped me hang on to the dumbbell longer than I would have been able to without them. Left arm is still the limiter when it gets heavy - today, the DB was swinging all over the place (into my boob, into the bench, etc). Just no control as it gets heavy. 

Butterfly pull-ups are finally starting to click! Haven't tried non-CTB butterfly in a long time, and was extremely pleased with how easy these were. Broken 6/5/3, 7/7, 5/7/2. Shocked that I didn't rip with how wet it is today. Ring dips, on the other hand, felt terrible.  All strict, with no discernible kip, 3/2/2 across. Felt very fatigued on the rower, and struggled to keep the pace above 900 cal/h. 

210 on the RH is finally starting to get tough. Also, I keep banging my shins with the weights - this can't be right. 

Sunday

A. Box squat w/chains to just above parallel, 8 x 3 @ 40% 1RM on bar + heavy chains, 11X1; begin a set every :60
B1. 1-arm DB thrusters, 3 x 2-3/side; :60 between arms, :60 rest
B2. 1-arm DB rows, 3 x 4-5/side very heavy, 10X0; :60 between arms, :60 rest
+
5 sets for even times:
2 ring dips
4 strict fat bar pull-ups
2 ring dips
4 strict fat bar pull-ups
16 row calories
2:00 walk rest
+
3 rounds not for time:
7-10 moderate/tough reverse hypers
15 glute-ham sit-ups


A. complete with 120 + chains
B1. 70, 75(3L/2R), 75(3)
B2. 65, 70(3), 70(3)
+
1:49
1:53
1:52
1:52
1:49
+
complete
160 on the RH, 10 across

I really like my Sunday programming.

Box squats were fine.

DB thrusters felt good - lost balance on the one missed rep on the right side at 75, otherwise would have been good for all 3.  Still using the opposite arm to control the negative.

The problem with the DB rows continues to be grip - used the metal dumbbell at 65 and hit 5 reps easily; had to use the rubber DB with the fatter handle for the 70lb and left hand just can't hang on to it.

Even times piece was good.  Rowed at 1000-1100 cal/h.

I'm still not adding enough weight on the reverse hypers to qualify these as tough.

14-15 glute-ham sit-ups is about where I start to get really dizzy...

Sunday

A. Box squat w/chains to just above parallel, 12 x 2 @ 40% 1RM on bar + heavy chains, 11X1; begin a set every :60
B1. 1-arm DB thrusters, 3 x 3-4/side; :60 between arms, :60 rest
B2. 1-arm DB rows, 3 x 4-7/side very heavy, 10X0; :60 between arms, :60 rest
+
6 sets for even times:
3 ring dips
6 strict fat bar pull-ups
12 row calories
2:00 walk rest
+
3 rounds not for time:
10-12 moderate/tough reverse hypers
14 glute-ham sit-ups

A. complete with 120 + chains 

B1. 60, 65, 70(4)

B2. 60, 65(4), 65(4)

+

1:25

1:21

1:21 

1:16

1:15

1:12 

+

complete 

+140 on the RH, 12 across 

Really digging the Sunday programming! 

Box squats were fine. 

Surprised myself to get all 4 reps of the dumbbell thrusters at 70... had to use the opposite hand to assist the negative on both sides, but otherwise these were solid, despite the bum knee. 

Grip on the left hand was the limiter on the dumbbell row - seriously could barely hold on at all at 65 (rubber db).   No problems with grip on the right. 

6 sets were super fun, quick transitions throughout. Ring dips were strict, I tried to kip and ended up flailing around... Split the pull-ups 3/3 for the first 3 rounds, 2/2/2 for the last 3 rounds. Rowed at 1050-1100 cal/h (a bit faster on the last one just for kicks). 

Reverse hypers and glute-ham sit-ups were fine. I'm glad these are getting better after how terrible they were during the Regionals prep. 

Mom flies in tonight! She'll be here all week, helping me move then to watch my defense. Maybe I'll convince her to try a class... 

Wednesday

AM
3 sets @ 70%:
5 ring dips, emphasize the kip
6 alternating pistols
250m row
2:00 walk rest
+
For time @ 70%:
400m run
15m handstand walk
100m Farmer's walk, 70/hand
10 wall walks
30 AirDyne calories

PM
10:00 light scap activation
+
10 sets:
500m row @ 85%
2:00 walk rest

AM
complete
+
12:16

PM
complete
+
2:00.1
2:00.0
1:59.9
2:00.0
2:00.2
2:00.0
2:00.1
2:00.1
2:00.1
2:00.0

Really enjoying the current trend of some different stuff in the AM! 

Trying to figure out how to kip... sometimes it works, sometimes it doesn't.  Pistols were fine, I keep anticipating my knee hurting but the cortisone is still magic.  It's kind of like the TV is on mute, and you should be hearing the sound but you don't.  It's weird, but I'll take it.

Run felt good.  Handstand walk unbroken.  Farmer's walk felt heavy.  Wall walks were excruciatingly slow.  

Rows are getting pretty challenging.  Eeesh.  I kinda like it, though.  

On another note, I weighed myself this morning, and, for perhaps the first time in my entire life, I was disappointed to see that I had not gained any weight.  I was thinking that the only explanation for my new-found inability to dip out of muscle-ups was that I was up a few lbs, and I was okay with that, because that meant there was an easy explanation and a problem to be solved.  Unfortunately that turned out not to be the case, I've been steady at 163-165 since mid-November (164.6 today).  Sooooo... what the hell is going on?  Bueller?

Thursday

A. Power clean, build quickly to a single @ 80-90%
+
5-4-3-2-1 for time:
Power cleans, 125
Ring dips
+
5:00 @ 80% of [5 fat bar pull-ups + 30 double-unders]
5:00 rest
5:00 @ 80% of [10 row calories + 10 hand-release push-ups]

A. 165 (89%)

+

2:20

+

4 + 3
+
4 + 5

Power clean felt good, made large jumps (125-145-165) and done in nanos.

Power clean / ring dip thing was super fun!  Power cleans were fast; strung some together but switched to singles as soon as I felt like cycle time was starting to slow.  Ring dips felt really solid, broken 3/2, 2/2, 2/1, 1/1, 1 and all pretty much strict (classic).  Played around with kipping afterward; it still eludes me.

Both 5:00 pieces felt really good aerobically.  3/2 then mostly singles on the pull-ups; double-unders were shit today (only one set unbroken).  Rowed at 900-1000 cal/h and HR push-ups were easy.

Thursday

AM
mobility @ home

PM
A. Power clean, build quickly to a single @ 80-90%
+
5-4-3-2-1 for time:
Power cleans, 125
Ring dips
+
5:00 @ 70% of [10 kettlebell swings @ 53 + 50 double-unders]
5:00 rest
5:00 @ 70% of [10 row calories + 10 hand-release push-ups]

DNS, cortisone shot


Saw Tim McConnell this afternoon.  Over the last several weeks, knee has deteriorated back to where it was in December (pre-cortisone shot), so I wanted to get a clearer picture of what I needed to do moving forward and make sure I wasn't being stupid.  Turns out, the meniscus IS torn (posterior aspect of medial meniscus), but it's not intra-articular, meaning that it's not displaced or mechanically unstable - or, at least, it wasn't in December.  He brought up the MRI images again, and it's actually pretty clear that it's like a slit through the middle.  He said it's possible that it's worse now, or could get worse in the future, but the treatment would be the same (scope/clean-up) unless there was ACL involvement, which he said was pretty unlikely.

I explained that our team is on the bubble for going to Regionals, and I'm on the bubble of being considered for the team, and asked if it would be irresponsible to train hard on the knee for the next month or two (ie, pistols).  He said that if it were him, he would be training for Regionals, no question.  He offered a second cortisone shot to tide me over, explaining that it's only blunting symptoms and not treating the problem, and that surgery will be required ultimately, but since I responded well to the first one and it's been more than 3 months, he thought it would be a good choice for the short term.  We're planning on surgery in June, unless something drastically changes.

Bottom line: I want the 4th spot.

Tuesday

AM
4-6 sets @ Z1:
300m ski erg
15 AirDyne calories
7 wall balls, 14 to 9'
10 unweighted hip extensions, 10X1

PM
A. 1 clean-grip deadlift + 1 clean pull (emphasize shrug/arms), 4 x 1 @ 185; begin a set every 2:00
+
6-8 sets @ 70% - more active recovery than anything:
3 power cleans, 135
3 ring dips
300m row
:90 rest

AM

5 sets complete

PM

A. complete
+
8 sets complete


What a pleasant day! This was most enjoyable.

Did 5 muscle-ups as part of my warm-up - it made me a little nervous not to have any for a whole week...

Clean pulls FINALLY are feeling better.  Had to double-check the weight on the bar, because it felt lighter than 185.

Changed into nanos for the power cleans @ 135, but still kept wrist wraps and the belt.  Just playing around with things for the Open.  Power cleans felt effortless today, super solid.  Ring dips were easy in this context, although I realized I do these 90% strict, I have no idea how to kip these.  Row was anywhere from 2:20-2:28/500m.  This was so laid-back, I could have done this all day...

Messed around with some handstand skill work at the end.  I really want to get a nice press to handstand! (used to be able to do these easily, 15 years and 30lbs ago...)

Wednesday

AM
4-6 sets @ Z1:
300m ski erg
15 AirDyne calories
5 wall balls, 14 to 9'
10 unweighted hip extensions, 10X1

PM
A. 1 clean-grip deadlift + 1 clean pull (emphasize shrug/arms), 4 x 1 @ 185; begin a set every 2:00
B1. Power clean clusters, 3 x :30 @ 135, :90 rest
B2. Ring dips, 3 x :30; :90 rest
+
5:00 @ 90% of [10 alternating DB snatches @ 50 + 40 double-unders]
5:00 rest
5:00 @ 90% of [100m ski-erg + 10 hand-release push-ups]

AM
6 sets complete

PM
A. complete

B1. 6, 8, 8

B2. 9, 8, 8

+

3 rounds + 3 snatches

+

5 rounds


AM stuff felt really good this morning, and I finally had a Wednesday where I wasn't short on time and could do the full 6 sets. Knee continues to behave, 14lb wall balls were fine. Still catch myself protecting it a bit (slightly loading the opposite leg). I'm trying very hard to stop doing that, because there's absolutely no pain - I'm anticipating that it will hurt, but it doesn't. 

Clean pulls finally felt pretty strong today - although, I wish I could reproduce this at heavier weights.

Didn't realize that I had a broken collar, and the clip and one of my 5lb weights fell off the bar in the middle of my first set of 0:30 cleans - dammit! Should have been good for 8 reps on all 3 sets.  These felt super easy today.  All singles.

Ring dips felt better than last week, but still got tough - was opening with a solid set of 4 or 5 each time, but then mostly singles.

Felt like I was moving pretty slowly on the DB snatch / double-under piece.  The dumbbell actually felt really light, but I just couldn't make myself cycle through the reps any faster.  First two sets of double-unders unbroken, tripped twice on the last set.  Still getting used to the new rope, I can't tell if I like it or not yet... 

And that ski erg / push-up thing - holy triceps, Batman.  That's all I have to say about that.

Wednesday

AM
4-6 sets @ Z1:
300m ski erg
15 AirDyne calories
5 wall balls, 6 lbs to 9'
10 unweighted hip extensions, 10X1

PM
A. 1 clean-grip deadlift + 2 clean pulls (emphasize shrug/arms), 3 x 1 starting @ 185; begin a set every 2:00
B1. Power clean clusters, 3 x 1.1.1 @ 145; :10-:15 between singles, :60 rest
B2. Ring dips, 3 x 10 fast - break as needed, :60 rest
+
5:00 @ 90% of [10 kettlebell swings @ 53 + 10 burpees]
5:00 rest
5:00 @ 90% of [10 AirDyne calories + 30 double-unders]

AM

4 sets complete

PM

A. 185, 195, 205

B1. Complete 

B2. Complete 

+

4 rounds + 10 swings

+

4 rounds + 5 calories 

Knee felt fine on the wall balls.. on the first couple, I was being really cautious and depth may have been questionable, but once I realized it wasn't hurting, I pushed the depth and speed.  The 6lb ball was laughable - I couldn't hit the 9' target for the life of me.  I think all of these were 11'+.

Clean pulls still don't feel right... I think I was doing a better job than last week, but there's still something wrong. It feels like I'm losing tension as I start to pull. 

Power cleans felt super easy today! One of those days where the bar feels 30lbs lighter than it is. Ring dips, however, were awful. Down to singles on all 3 sets.  I'm guessing arms were just fatigued from all the muscle-ups yesterday? 

Was dreading the kettlebell swing / burpee piece (I always stress myself out with this combo, I don't know why). Was on pace for 5 rounds for the first 3:00, but burpee speed slowed down and I wasn't able to pick up the kettlebell as fast as I was in the beginning. 

Couldn't have done much better on the AirDyne / double-under piece. Tripped once on the first round, the rest were unbroken. Transitions were super quick.  Felt really good! 

Wednesday

AM
4-6 sets @ Z1:
250m ski erg
15 AirDyne calories
3 deadhang-to-inverted
10 unweighted hip extensions, 10X1

PM
A. 1 halting clean-grip deadlift (pause below the knees) + 1 clean pull (emphasize shrug/arms), 4 x 1 starting @ 1RM clean and adding 5/set; begin a set every 2:00
B1. Power clean clusters, 3 x 1.1 @ 155-165; :20 between singles, :60 rest
B2. Ring dip clusters, 3 x 3.3.3; :20 between 3s, :60 rest
+
4 rounds for increasing split times (faster every round, think it through beforehand):
28 double-unders
21 AirDyne calories
14 kettlebell swings, 53
7 burpees

AM
5 sets complete

PM
A. 200, 205, 210, 215
B1. 155, 160, 165
B2. complete
+
3:56
3:21
2:59
2:43

Clean pulls continue to feel terrible.  I don't know what I'm doing wrong, it just feels too heavy to pull.  I feel like the top position of my clean pull is no different than the top position of my deadlift, and I know that's not right...

Power cleans didn't feel particularly easy.  I was catching these (especially the 165s) really low, lower than I ever have for a power clean.  I've always had a problem of thinking "just get under it" if it's a power clean, my options historically have been squat clean or catch it completely tall (and wide), so I guess this is progress?  Still wish I would feel more confident at these weights.

Ring dips felt okay, the very last set of 3 was tough to lock out.

4 rounds got really tough.  I had no idea where I was on the clock - I was tapping "lap" at each round but the math was too difficult to do in the middle of this.  I paced this out by feel, and guess I did alright.  Mostly controlled the times by transitions, pace on the bike, and burpee speed.  Tripped once in the DUs in the 3rd round, everything else unbroken.

Wednesday

AM
4-6 sets @ Z1:
250m ski erg
15 AirDyne calories
3 deadhang-to-inverted
10 unweighted hip extensions, 10X1

PM
A. 1 halting clean-grip deadlift (pause below the knees) + 1 clean pull, 3 x 1 starting @ 1RM clean and adding 10/set; begin a set every 2:00
B. Power clean, build quickly to a tough single
C. Ring dips, 1 x max unbroken
+
For time:
100 double-unders
75 AirDyne calories
50 kettlebell swings, 53
25 burpees

AM

4 sets complete

PM

A. 200, 210, 220

B. 165, 175Fx3

C. 8

+

11:27

What a blah training day. Everything felt terrible. Feeling healthy again, so I don't know what my problem was.

CGDL were light and fast, but clean pulls felt even worse than last week. The bar is only getting like 1" past my hips, the pull just feels weak. I don't think I'm using my legs.

Power cleans didn't feel as easy as last week, 125 felt like 125. Jumped 125-145-165-175. The first and third attempts at 175 were just pulls; caught the second attempt but it was way forward. Ughhhh frustrating.

Ring dips also felt more difficult than usual. Was hoping to beat my previous best of 10, but no dice. 

Had been dreading the last piece all week, for some reason the 50 KBS got in my head. Double unders were good, broken 65/35. Airdyne done in 5:31.  Would have liked to have opened with a bigger set of swings, but reps started to get iffy around 17ish, so broke these 20/15/15.  Burpees were very slow to start, but picked up speed in the last half.  This whole thing was the opposite of fun.

Knee hurts today.  Maybe that's what put me in a weird mood.