Wednesday

AM
5-7 sets @ Z1:
250m ski erg if they have one, 500m row if not
15 AirDyne calories
3 deadhang-to-inverted
9 unweighted hip extensions, 10X1

PM
A. Clean-grip deadlift, build quickly to a single @ 80-90%
B1. Weighted glute-ham raises, 4 x 4-5, 20X1; :30 rest
B2. 4 ring dips right into :15 ring support (top of dip), 4 x 1; 2:00 rest
+
3 sets @ high effort:
60 double-unders
10 deadlifts, 145
10 burpees
10 deadlifts, 145
10 burpees
3:00 rest
+
10:00 AirDyne w/same feel as last week (bikes can be different so don't go off of cals/hr)

AM

DNS

PM (done in the AM)

A. 275 (88.7%)
B1. +35(5), +45(3), +35(5), +35(5)
B2. complete
+
2:42
3:10
2:58
+
complete on the Assault bike


CGDL felt really light and fast.  All the reps are paying off.

GH raises and ring dips felt fine; +45 was just a little too heavy and no 40lb dumbbells here.

3 sets - merrrrrr.  Breathing was pretty terrible throughout. Double unders weren't bad today; first round tripped at 54, second round was broken at least twice (accounts for a bit of the time difference), and third round was unbroken.  All deadlifts broken 5/5, and the bar felt light but I just couldn't catch my breath and took too long picking up the bar each time.  Burpees were steady on the first 10 and AFAP on the last 10 of each round.

Totally sandbagged the bike piece.  Started off closer to a Z1 pace but picked it up to the 85% aerobic in the last 4-5 minutes.  Should have rested a little longer after the 3 sets before starting.

Wanted to hike this afternoon, but trails are closed from yesterday's rain.  Tomorrow!

Wednesday

AM
5-7 sets @ Z1:
250m ski erg if they have one, 500m row if not
15 AirDyne calories
3 deadhang-to-inverted
6 weighted hip extensions, 2021

PM
A. Clean-grip deadlift, 12 x 2 @ 235, 03X1 (drop from top, :03 rest, pull FAST!, pause @ top); begin a set every :60
B1. Weighted glute-ham raises, 3 x 4-6, 20X1; :30 rest
B2. 5 ring dips right into :20 ring support (top of dip), 3 x 1; 2:00 rest
+
3 sets @ very high effort:
20 double-unders
10 burpees
20 kettlebell swings, 53
10 burpees
20 double-unders
2:00 rest
+
10:00 AirDyne w/same feel as last week (bikes can be different so don't go off of cals/hr)

AM

subbed 30:00 tennis in the PM

PM (done in the AM)
A. complete
B1. +35(5, 6, 6)
B2. complete
+
2:32
2:48
3:35
+
complete on Assault bike

Solid day.  

CGDL felt heavier than last week; continuing to focus on speed, but they felt pretty slow today. 

No issues with the GH raises or ring dips/hold.

3 sets were TOUGH.  All double-unders unbroken.  KBS unbroken on the first 2 rounds, broken 10/10 on the third round (ugh, stupid and wimpy).  Breathing was awful during this - could not catch my breath at all, and burpees felt slow as molasses. Ughhhh this was not pleasant.  It was really difficult to hang on to "high-effort"... 

Took the bike piece a little slower than last week (but still faster than Z1), partly because I was smoked from the 3 sets and partly because Scott came over and we were chatting.  He's a cool dude.  

Also, forgot how much I like tennis. Used to play all the time, don't know why I stopped... Will make up the AM stuff later in the week. 

Wednesday

AM
5-7 sets @ Z1:
250m ski erg if they have one, 500m row if not
15 AirDyne calories
3 deadhang-to-inverted
6 weighted hip extensions, 2021

PM
A. Clean-grip deadlift, 10 x 2 @ 235, 03X1 (drop from top, :03 rest, pull FAST!, pause @ top); begin a set every :60
B1. Weighted glute-ham raises, 3 x 4-8, 20X1; :30 rest
B2. 4 ring dips right into :20 ring support (top of dip), 3 x 1; 2:00 rest
+
4 sets @ increasing effort:
15 double-unders
15 kettlebell swings, 53
15 burpees
15 double-unders
2:30 rest
+
10:00 AirDyne w/same feel as last week (bikes can be different so don't go off of cals/hr)

AM

skipped; will make up tomorrow

PM @ Active
A. complete
B1. +35(6, 7, 5)
B2. complete
+
2:24
1:57
1:42
1:33
+
complete on Assault bike


CGDL felt good; the bar felt light but speed still slowed on the second rep.

Glute-ham raises and ring dips felt fine.

4 sets were really tough - felt like I couldn't catch my breath during the first one, which was alarming, considering I was moving very slowly.  The rest time was plenty to recover, lungs just had a hard time keeping up in the middle of each set.  All double unders and kettlebell swings unbroken.  Happy to improve each round, but it was not easy and the last one hurt.  That was a lot of burpees.

81 calories on the Assault bike, holding ~207 watts, ~20mph, ~53rpm.  Not a pleasant ride.

Wednesday

AM
5-7 sets @ Z1:
500m row
15 AirDyne calories
3 deadhang-to-inverted
8 weighted hip extensions, 2021

PM
A. Clean-grip deadlift, 8 x 2 @ 235, 03X1 (drop from top, :03 rest, pull FAST!, pause @ top); begin a set every :60
B1. Weighted glute-ham raises, 3 x 4-6, 20X1; :30 rest
B2. 3 ring dips right into :20 ring support (top of dip), 3 x 1; 2:00 rest
+
5 sets @ increasing effort:
12 kettlebell swings, 53
9 burpees
35 double-unders
:90 rest
+
10:00 AirDyne, just a touch faster than last week

AM
7 sets complete; +20 on the hip extensions

PM
A. complete
B1. +40(4, 5, 5)
B2. complete
+
2:11
1:48
1:32
1:18
1:05
+
134 calories; 750-800 cal/hr

AM session felt super easy this morning.

First rep of each CGDL was fast, but the speed of the second one was never quite as good, although the intent was there.

No issues with the GH raises or ring work.

5 sets felt excellent.  I'm really pleased with how much I improved each round, although the first round felt laughably slow.  KBS all unbroken.  Double unders broken purposefully 20/15 for the first 4 sets and unbroken on the 5th set - which was very surprising, considering how off they've been for the past couple of weeks.  Again, managed effort by transition time and burpee pace.  Very happy with breathing throughout! And VERY happy I clarified that this was not, in fact, 19 burpees per round.  That would have sucked. 

AirDyne also felt excellent.  First minute was over 1000 cal/h, then settled in at 775-800 cal/h for the remainder.  Never dropped below 750.  Legs were just on the edge of getting tired, but breathing was totally fine.  Big thumbs up.

Wednesday

AM (mixed Z1 or rtw + MU tech)
5-7 sets @ Z1:
500m row
15 AirDyne calories
3 deadhang-to-inverted
10 hip extensions, 2021

PM (DL DE -> clean support + dip support + hamstring accessory + increasing effort mixed breathing + 10:00 breathing)
A. Clean-grip deadlift w/chains, build to a heavy single
B1. Weighted glute-ham raises, 3 x 4-8, 20X1; :30 rest
B2. Ring support (top of dip), 3 x max hold; 2:00 rest
+
4 sets @ increasing effort:
15 kettlebell swings, 53
10 burpees
45 double-unders
2:00 rest
+
10:00 AirDyne @ 85% - last week's description was perfect, high breathing not much if any burn

AM
6 sets complete

PM
A. 265
B1. +35(8), +40(5), +40(4)
B2. 0:36, 0:28, 0:29
+
2:22
2:03
1:44
1:42
+
128 calories; 700-800 cal/hr


Another mixed day.  Another hectic day at work.  I'm sensing a trend, and I don't like it.

CGDL got really heavy, really fast.  Did 225, 245, 265 - and really struggled with the 265.  Felt my grip slipping and it was pretty grindy in the middle, but stood it up.  Meh.

Funny how adding 5lbs makes such a difference on the GH raises.  Ring supports felt better than last week.

4 sets were definitely at increasing effort, mostly by controlling transition time and burpee speed.  All KBS unbroken.  Double unders were a disaster today.  Was on track to smash the time on the 4th set until my double unders did not cooperate.  Effort was there though.  

AirDyne was the best part of the day.  Felt really good, easier to hold the pace I wanted than last week.

Wednesday

AM
3 sets @ Z1:
750m row
30 AirDyne calories
50m reverse sled drag
15 hip extensions, 2021

PM
A. Clean-grip deadlift w/chains, 12 x 1 @ 225 + heavy chains, 11X1 - emphasize speed!; begin a set every :30
B1. Weighted glute-ham raises, 3 x 5-10, 20X1; :30 rest
B2. Ring support (top of dip), 3 x :60 accumulation opening w/a max hold before chipping away; 2:00 rest
+
3 sets @ increasing effort (75-85-95%):
12 alternating DB snatches, 55
12 burpees
50 double-unders
2:00 rest
+
10:00 AirDyne @ 85%

AM

complete with 135 on the sled

PM

A. complete

B1. +30(10), +35(8), +35(7)

B2. 0:33/0:16/0:11, 0:20/0:15/0:10/0:08/0:07, 0:20/0:10x4

+

3:07

2:48

2:32

+

126 calories

Solid day.  Short but not easy.

CGDL and GH raises felt good, but ring support hold seems to get more and more difficult each week.  I try to wait as long as possible before looking at the clock on the opening hold and today it was shocking that so little time had passed.

3 sets at increasing effort was really tough but I kind of liked it.  Went out real slow on the first set, but was still breathing pretty hard by the end.  I kind of panicked that, even as slow as I felt I was moving, I went out too hot on the first one, but I clearly was able to pick up the pace.  DB snatches felt solid, took a few breaks on the first two sets where I stepped away from the DB for a second or two, but the third set was straight through, no pausing.  Burpee speed was the easiest to manage effort.  Double unders were a hot mess today, especially in the second and third sets.  Need to continue to work on hitting these under fatigue.  I think the 3rd set was broken 3 or 4 times.

Wasn't exactly sure what 10:00 @ 85% meant... kept it between 700-800 cal/hour the whole time.  It felt almost like a 300FY if I was sandbagging it (but the aerobic part only, without the leg burn).  Definitely more effort than Z1.  I think I did that right?

Wednesday

AM
3000m row @ Z1

PM
A. Clean-grip deadlift w/chains, 8 x 1 @ 225 + heavy chains, 11X1 - emphasize speed!; begin a set every :30
B1. Weighted glute-ham raises, 2 x 5-10, 20X1; :30 rest
B2. Ring support (top of dip), 2 x :60 accumulation opening w/a max hold before chipping away; 2:00 rest
+
For time:
750m row
150 double-unders
10 power snatches, 95
+
10 sets:
:30 AirDyne @ 90% aerobic
:30 AirDyne @ 50%

AM
complete

PM
A. complete
B1. +30 (9, 9)
B2. 0:37/0:23, 0:23/0:17/0:11/0:09
+
8:07
+
complete


Clean-grip deadlifts and glute-ham raises felt good.  225 this week felt pretty much the same as 215 last week.  Ring support holds were a little tougher than last week, not sure why. 

The comp practice piece was much harder than it was last week.  Rowed at 2:03-2:05.  Double-unders broken quite a bit - opened with 38, then all sets of 20-30ish. Shoulders felt smoked, I was surprised by that.  Last week I did the double-unders first, I'm thinking I'd prefer to do it that way on Saturday, but I guess it doesn't really matter a whole lot.  Snatches were all singles, and not very fast.  I think the row took just over 3:00, the double unders were done just over 6:00, so 2:00ish for 10 snatches? That's not great.

I know the purpose for the lighter couple of weeks, but I'm still really antsy to get back to regular training... 

Wednesday

AM
5 sets @ Z1:
500m row
20 AirDyne calories
25m reverse sled drag
10 unweighted hip extensions, 2022

PM
A. Clean-grip deadlift w/chains, 12 x 1 @ 215 + heavy chains, 11X1 - emphasize speed!; begin a set every :30
B1. Weighted glute-ham raises, 3 x 5-7, 20X1; :30 rest
B2. Ring support (top of dip), 3 x :40 accumulation opening w/a max hold before chipping away; 2:00 rest
+
AMRAP in 10:00 (w/Chelsea if you're in @ the same time):
750m row
150 double-unders
max power snatches in remaining time, 95

AM

complete with 135 on the sled

PM
A. complete
B1. +30(7), +35(7), +35(7)
B2. 0:40, 0:25/0:15, 0:20/0:10/0:10
+
38 snatches combined with Chels


CGDL felt good!

Glute ham raises were MUCH easier with the different tempo.  And pleasantly surprised to get the first 0:40 unbroken on the ring hold! 

Partner workout was SUPER FUN! I really enjoyed that.  Although I think it will go a bit differently for me when I'm partnered with Cody next weekend.  I did DUs first, did 56 unbroken then realized I had plenty of time and kind of casually finished out the 150 in smaller chunks, finishing a few seconds before 2:30.  Enjoyed my 0:30 of rest, which I won't get with a male partner rowing faster...  Rowed at 2:01-2:03 - it wasn't comfortable to hold, but wasn't terrible.  I could not immediately start the snatches - I made Chels do a couple of sets of 2 before I felt like I could hit one.  Then, Chels and I had a really nice rhythm of alternating snatches one by one, which was plenty of rest, but I'm going to have to be able to do more in a row at the comp - I think 95 for me will be much easier than 155 for Cody.

No birthday muscle up :(  Wasn't nearly as close as I was yesterday, never felt like I got over the rings.  It will just have to be a belated birthday present.

Wednesday

AM
5 sets @ Z1:
500m row
20 AirDyne calories
25m reverse sled drag
7 unweighted hip extensions, 2022

PM
A. Clean-grip deadlift w/chains, 8 x 1 @ 215 + heavy chains, 11X1 - emphasize speed!; begin a set every :30
B1. Weighted glute-ham raises, 2 x 5-7, 30X1; :30 rest
B2. Ring support (top of dip), 2 x :45 accumulation (sets of :15); 2:00 rest
+
5 rounds for time:
1 power clean, 135
4 bar-facing burpees
7 wall balls, 14 to 9

AM

complete with 135 on the sled

PM
A. complete
B1. +30 (6, 5)
B2. complete
+
3:54

Short and sweet today!  CGDL felt a little different going every 0:30, but I think speed was still good.

GH raises and ring support were fine.

5 rounds piece was super fun!  Spent a couple of seconds setting up for the clean each time, but the transitions from the clean to the burpees and the burpees to the wallball were nice and quick.  14 to 9' felt like a joke.

Saw Balza this morning... he's suspecting an issue with the meniscus, but spent a lot of time working out junk in hamstring/IT band/calf, and gave me a few @ home exercises to do... fingers crossed.

Wednesday

AM
5-7 sets @ Z1:
500m row
20 AirDyne calories
25m reverse sled drag
7 unweighted hip extensions, 2022

PM
A. Clean-grip deadlift w/chains, 8 x 2 @ 205 + heavy chains, 11X1 - emphasize speed!; begin a set every :60
B. Power clean, 1-1-1-1-1-1 waveload @ 140-150-160; :90 rest
C1. Weighted glute-ham raises, 4 x 3-4, 30X1; :30 rest
C2. Ring support (top of dip), 4 x :36 accumulation (sets of :12); 2:00 rest
+
3 rounds for time:
35 double-unders
7 power cleans, 125
+
5:00 rest
+
For time & movement quality:
16 alternating kettlebell windmills @ 53, 3111 - you were doing these correctly

AM

5 sets complete in just under 40:00; 135 on the sled

PM
A. complete
B. complete
C1. 35(4), 40(3, 3, 2.5)
C2. complete
+
4:48
+
4:43

Still totally loving the power cleans after the heavy deadlifts.  These felt super easy today.

Only the first round of double unders unbroken; tripped once in the second and third rounds (at 31 and at 8). Power cleans were all singles but tried to move quickly through these; I think transitions could have been a little faster, but not sure where else I could have improved...

Kettlebell windmills were really tough today - not sure if it's because I worked harder on the power clean piece than I did last week, or if it was just the added weight.  

Knee felt really terrible on the first row of the Z1 piece this morning - so much that I considered subbing something else for the rowing.  I ended up shorting the return of my stroke a bit for that first 500m so that my knees weren't flexing as far, but then by the time I got back to the rower for the second round, it had calmed down and was bearable, and gradually got better with each round.  Just FYI... 

Wednesday

AM
5 sets @ Z1:
500m row
20 AirDyne calories
25m reverse sled drag
7 unweighted hip extensions, 2022

PM
A. Clean-grip deadlift w/chains, 12 x 2 @ 195 + heavy chains, 11X1 - emphasize speed!; begin a set every :60
B. Power clean, 1-1-1-1-1-1 waveload @ 135-145-155; begin a rep every :90
C1. Weighted glute-ham raises, 4 x 4-5, 30X1; :30 rest
C2. Ring support (top of dip), 4 x :30 accumulation (sets of :10); 2:00 rest
+
For time:
9 bar-facing burpees
8 power cleans, 125
7 bar-facing burpees
6 power cleans, 125
5 bar-facing burpees
4 power cleans, 125
3 bar-facing burpees
2 power cleans, 125
1 bar-facing burpee
+
5:00 rest
+
For time & movement quality:
20 alternating kettlebell windmills @ 40-53, 3111

AM

Complete in approx. 39:00 with 135 on the sled 

PM

A. Complete 

B. Complete 

C1. @35: 4, 5, 5, 4

C2. Complete 

+

5:38

+

3:47 with the 40lb KB

LOVE doing power cleans after the heavy CGDL. CGDL felt really strong today, and was definitely moving the bar faster than last week. Power cleans at 135 and 145 felt like nothing, and 155 felt the easiest it ever has, but I think I still caught those two reps with wide feet. 

Power clean / bar-facing burpee piece was super fun. Could have moved a bit faster, it looked like more work than it really was when written on paper, meaning that I paced the first half way too much. 

Never done kettle bell windmills before... I think I was doing them correctly? Went on the light end just to be safe, but probably would have been fine with the 53. 

Spent about half an hour on lower body mobility after z1 this morning, and iced my knee periodically throughout the day, plus have been taking a lot of ibuprofen. Did absolutely zero squatting today, so it feels almost fine right now. Really crossing my fingers that it feels better when squatting tomorrow... 

Wednesday

AM
For 45:00 @ Z1:
25 row cals
15 AirDyne calories
25m moderate reverse sled drag, constant movement
15 light hip extensions

PM
A. Clean-grip deadlift w/chains, 10 x 2 @ 195 + heavy chains, 11X1 - emphasize speed!; begin a set every :60
B. Power clean, build quickly to a heavy single
C1. Glute-ham raises, 3 x 5-7, 30X1; :30 rest
C2. Ring support (top of dip), 3 x :36 accumulation (sets of :12); 2:00 rest
+
AMRAP in 6:00:
3 power cleans, 135
6 bar-facing burpees
+
5:00 rest
+
For time & movement quality:
20 alternating Turkish get-ups, 53

AM

complete with 135 on the sled

PM

A. complete

B. 165, 175Fx3

C1. 30(6), 30(6), 30(5)

C2. complete

+

5 rounds + 4 burpees

+

7:08

Mehhh... mediocre day.  

Moving the chains made a huge difference.  Really had the intent to be fast, but not sure if that translated.

First couple of power cleans felt ridiculously easy after the heavy deadlifts - 125 felt like an empty bar.  165 wasn't pretty but was easier than last week, so jumped to 175 and never pulled it past a deadlift.  Wasn't even close.  On the last one, I said to myself "fuck it, just squat clean it" but I still didn't pull.  Arghhhhh, what is going on?

Moved pretty slowly through the power clean/burpee AMRAP.  Was probably going closer to 80%, and I don't really know why.  Both movements felt really good, just had absolutely no sense of urgency.  

Struggled just a little bit with the TGUs, particularly on the left side.  First 10 were pretty fast, but second half slowed way down after I almost dropped the kettlebell on my face.

Wednesday

AM
For 45:00 @ Z1:
25 row cals
15 AirDyne calories
25m moderate reverse sled drag, constant movement
15 light hip extensions

PM
A. Clean-grip deadlift w/chains, 8 x 2 @ 195 + heavy chains; begin a set every :60
B1. Glute-ham raises, 3 x 7-9, 30X1; :30 rest
B2. Ring support (top of dip), 3 x :30 accumulation (does not have to be unbroken); 2:00 rest
+
AMRAP in 5:00:
1 power clean @ 90% 1RM
2 bar-facing burpees
+
5:00 rest
+
For time & movement quality:
20 alternating Turkish get-ups, 45

AM 

complete; 90-140 on the sled

PM
A. complete
B1. 20(9), 25(9), 25(6)
B2. complete in 0:15 increments
+
5 @ 165
+
5:31

Everything felt really good this morning, and adding the sled was a nice change of pace.  Started with 90 which felt like a joke after the heavy grinds outside, so I added 10 per lap - 130-140 finally got to be about moderate.  Did the hip extensions unweighted... 

Not sure I had the chains set up properly, because there was almost no difference with or without chains.  195 felt very easy.

Why am I so terrible at power cleans?  Ugh.  Really frustrated and disappointed.  Had 4 (or maybe 5?) fails, and the reps I did get were super ugly - I wasn't pulling the bar very high, and I wasn't getting under it at all.  I made 19 at this weight in the CP battery tester in April, so that's stupid.

And... I went even faster with the heavier TGUs.  Weird, but I'll take it!

Wednesday 2 January

A. Static ring hold (top of dip position), accumulate 240 seconds
+
For time:
50 no push-up burpee box jumps, 24″
50 AirDyne calories

(7:00 rest)

For time:
1000m row

A. Complete
+
11:43
+
4:00.5 (PR)

Thursday 9 February

Work: 5k walk; 5 minutes (3 wall walks + 7 box jumps); 5 minutes (5 knees to elbows + 10 walking lunge steps); 5 minutes (10 HR pushups + 100m row); 5 minutes (max ring hold + 100m run)

Eat:

6:30am: scrambled eggs and strawberries

1pm: stuffed pepper

6:30pm: salad with tomato and avocado, pork chop, roasted sweet potato; 1 glass red wine

7:30pm: vanilla ice cream

Shouldn't have had the ice cream, but it was all natural. Small victories, right?