Friday - 25 weeks post-op

A1)
Front squat
3-2-1-1-1 building so that last single is tough, 20X1; :60 rest

193(3), 213(2), 223, 233, 243F - really had no business going for the last one, 233 was pretty sticky

A2)
Strict ring pull-up
5 x 1-2, 21X0; :60 rest

2 across! and probably closer to 31X1, for some reason

B)
3 rounds for time
.5 mile Assault Bike
:60 med ball bear hold (no carry, just hold), 75
:60 front leaning rest on ground

11:25

Thursday

10:00 light scap activation
+
A. Squat clean & jerk, build quickly to your anticipated OPTathlon opener (heavy weight you KNOW will hit)
B. Weighted strict pull-up on rings, build to a max
+
For 8:00:
Evens: 5-7 kipping pull-ups
Odds: :30 AirDyne @ 90% aerobic
+
3 sets:
:30 row @ max effort
4:30 rest

complete
+
A. 175
B. 218 (173+45)
+
complete; 7 across
+
159m, 1:34.3/500m
159m, 1:34.3/500m

159m, 1:34.3/500m

AM weight @ home: 168.2

PM weight @ gym (including belt): 173

Really good day.  Clean and jerks were crisp and solid... thinking 175 is a good opening weight, as it's heavy but something I don't stress over and am always confident to hit it.  Would like to hit 175, 185, 195, 200 on Saturday... 

Strict pull-ups felt great!  +40 was easy, +45 was reeeeeeeally slow, but got it.

Butterfly pull-ups were the best they've ever been today.  7 each time, and did some CTB accidentally on the first round (advantage: boobs).  But then after the EMOM was over, I tried doing some butterfly CTBs on purpose and couldn't find the rhythm.  That's okay though, they will come - super happy with progress here!  

Row sprints felt good.  Was holding 1:31-1:32 for the majority, and very consistent today.  Almost identical to June (159/160/158).  

Then did about 30:00 of muscle-up work.  Holy shit.  Soon.  I'm making it through about half a turn over - my wrists are turning over, but I'm not throwing my head through or getting my hands back, so I'm still falling out of it before I'm in the bottom of the dip.  Today was the closest I've been, though... and legitimately the first time that I felt like it's possible.

Thursday

AM
10:00 light scap activation

+
A. Paused front squat, 1-1-1, 21X1; 3:00 rest
B1. Weighted strict pull-up on rings, 4 x 1-2, 21X1; :60 rest
B2. Split jerk clusters, 4 x 1.1 tough; 2:00 rest
+
For 15:00:
1st minute: 3-6 kipping pull-ups
2nd minute: 12 wall balls, 14 to 10
3rd minute: :15 AirDyne @ high effort
+
3 sets:
:20 row @ max effort
3:40 rest

PM
Oly clinic

AM
complete
+
A. 240, 250, 260 (PR +5)
B1. +20(2), +25(2), +30(1), +30(1)
B2. 155, 165, 175(F.1), 175
+
complete
+
106m / 1:34.3/500m avg
107m / 1:33.4/500m avg
106m / 1:34.3/500m avg

PM
Split jerk work 

Happy with the front squat PR!  260 actually felt better than 250.  It was s-l-o-w on the way up, but never felt like I wasn't going to get it, and wasn't too ugly.  Now... if only my clean would catch up...

4 pull-ups each round; all butterflied and in rhythm.  Definitely making progress here, just not very quickly (patience is not my strong suit).  Wallballs were easy.

Basically just pulled the shit out of the rower - took about 0:06 to get started, then was between 1:29-1:31 through the finish.  A couple of meters better than June's 0:20 sprints (104/105/105).

Knee feels much better than it did on Tuesday, but still feel like I'm being stabbed through the knee at the bottom of every squat...

Chelsea Kyle helped me fix a couple of things in my jerk... I wasn't keeping my lats/upper back tight on the dip (UGH it's almost like you need these muscles for everything), which translated into more of a push press set up when the weights got heavier. Now that I'm actually aware of these muscles, it was a fairly easy fix. Also focused on punching the bar to the ceiling, which resulted in a much more aggressive jerk and more stable overhead position.  Worked at 125-145, nailed a bunch of really solid ones at the end... 

Thursday

10:00 light scap activation
+
A. Paused front squat, 2-1-1, 21X1; 3:00 rest
B1. Weighted strict pull-up on rings, 4 x 2-3, 21X1; :60 rest
B2. 1 push jerk + 1 split jerk (hold on to bar throughout), 4 x 1 building each set; 2:00 rest
+
For 12:00:
1st minute: 3-6 kipping pull-ups
2nd minute: 12 wall balls, 14 to 10
3rd minute: :15 AirDyne @ high effort
+
Not for time:
100m Farmer's walk, 100+/hand

complete
+
A. 235(2), 245(1), 255(1)
B1. +10(3), +15(3), +20(3), +25(1)
B2. 145, 155, 165, 175
+
complete
+
complete with 110/hand


Solid day!

May have been a bit ambitious on the paused front squats, but wanted to match or better last week's numbers (I always assume that I should be adding from week to week, especially if the reps are descending...).  245 was solid but a little sticky on the way up.  255 was effing ugly.  That matches my 1RM though, so pretty cool to hit it again, and with a pause.

Ring pull-ups and jerks felt great.  Split jerks were fantastic today - I credit the new kicks.

Butterfly needs a bit of work - just not consistent yet. 5 each round, but only one round was in rhythm for all 5 reps.  Wall balls were very easy today.

Farmer's walk was no different with the added weights.  In my mind, I thought I had 120/hand, but when I just typed it out, I realized I added 20 total, not 20 per hand.  That was a dumb mistake.  I think I can go significantly heavier.

Thursday

10:00 light scap activation
+
A. Paused front squat, 2-2-1, 21X1; 3:00 rest
B1. Unweighted strict pull-up clusters on rings, 4 x 3.3.3; minimal rest between, :60 rest
B2. 1 push jerk + 2 split jerks (hold on to bar throughout), 4 x 1 building each set; 2:00 rest
+
For 12:00:
1st minute: 3-5 kipping pull-ups
2nd minute: 10 wall balls, 20 to 10
3rd minute: :15 AirDyne @ high effort
+
Not for time:
200m heavy Farmer's walk, 100/hand

+

gymnastics clinic

complete
+
A. 225(2), 235(2), 250(1)
B1. complete
B2. 135, 145, 155, 165
+
complete
+
complete

Front squats felt just okay - happy to add a little over last week.

Kept the rest to exactly 0:10 for the most part between clusters, but crept up to 0:15-0:20 after the second cluster in the last two sets...

Jerk complexes didn't feel very crisp, but the bar felt light.  Technique was off.

5 pull-ups each round; had a nice butterfly for the first two rounds, but lost it when I got a little tired.  Encouraged by progress here, though!  Wallballs felt awful when warming up, but  actually did all 10 unbroken each round, and hit the 10' target (almost) every time.  Had maybe 4 reps total that were 9&3/4, which is a big improvement with the 20lb ball.

Gymnastics clinic was fun, but a little frustrating... did several muscle ups with a spot, but none solo.  Finally got a new cue at the end, anxious to try it out in the gym...

Thursday

AM

45:00 AirDyne @ Z1, off every 5:00 for :10-:20 L-sit

PM

10:00 light scap activation

+

A. Paused front squat, 3-2-1, 21X1; 3:00 rest

B1. Unweighted strict pull-up clusters on rings, 4 x 3.3.2.2; minimal rest between, :60 rest

B2. 1 push jerk + 3 split jerks (hold on to bar throughout), 4 x 1 building each set; 2:00 rest

+

AMRAP in 12:00:

20 AirDyne calories

15 wall balls, 14 to 10

10 tough strict ring rows

+

Not for time:

200m heavy 1-arm Farmer's walk, switch sides every 25m

AM

complete; 0:15 on parallettes

PM

complete

+

A. 205(3), 225(2), 245(1)

B1. complete

B2. 125, 135, 145, 155(F PJ)

+

4 rounds + 13 calories

+

complete with the hundo

L-sits felt very tough this morning - legs were dropping earlier than usual (around 0:08), but managed to hold on for 0:15 each time (got a bit shaky).

PM session started out a little low energy but got better.  Probably could have gone a little heavier for the paused front squat sets of 3 and 2, but the single at 245 was definitely heavy for today.

Took longer breaks between the clusters of ring pull-ups than last week, but they were all less than 0:10 for the most part.  Maybe a little longer on the last set.

Jerk complex at 145 felt really excellent.  Push jerk was a little forward at 155, and it completely surprised me to fail it.  The 3 split jerks were fine at 155 but not as crisp as at 145.

AMRAP started out a little rough, but got into a good groove as the minutes went on (errr... that probably means I should have warmed up a little better, rather than just doing 3 wallballs and a test spin on the bike to make sure it wasn't broken).  All wallballs and ring rows unbroken.  Legs were fatiguing more quickly on the wallballs than shoulders, which was totally weird.  I kept having to remind myself that I'm good at squatting, and it would be stupid and wimpy to break up the sets for leg fatigue when my shoulders could keep up.  Transitions could have been faster.  Everything probably should have been faster... I could have kept that pace for several more minutes, but I didn't want to push the AD much more, considering how the legs were feeling on the wallballs... meh.

Thursday

10:00 light scap activation
+
A. Paused front squat, build to a max @ 21X1, then perform 5 more singles @ 85% of that @ same tempo; rest as needed between singles to ensure solid reps
B1. Unweighted strict pull-up clusters on rings, 5 x 2.2.2.2; minimal rest between doubles, :60 rest
B2. 1 push press + 1 push jerks, build to a tough set in 5 sets; :60 rest
+
3 rounds for time:
24 AirDyne calories
18 wall balls, 14 to 10
12 tough strict ring rows
+
Not for time:
100m heavy double KB/DB overhead carry

complete

+

A. 245, then 5 @ 210

B1. complete

B2. 125, 140, 150(FPP), 150, 155(FPP)

+

9:37

+

complete with 53lb KBs

Front squats felt HEAVY today, very different from last week.  245 was really sticky on the way up.  First 2 singles at 210 felt way heavier than they should have, but the last 3 started feeling easier.  Also - got extremely lightheaded on every single rep today, like, so much that I had to hold on to the rack for a couple of seconds.  That was weird.  That's happened before on heavy singles, but it was of the ordinary to happen at lighter weights, especially the later singles that felt easier...

Rest was minimal between the first 2 clusters of each set, but then became a little longer before the 3rd and a little longer (0:10 to start, then 0:15 by the end) before the 4th cluster.  Failed the last rep on the 4th set twice by not waiting long enough.  

Effing push press. These all felt terrible today.

Breathing got pretty high on the 3 rounds.  Pushed the AD a little harder than last week (probably 92%ish, if I had to put a number on it), which made the wallballs much harder.  All broken 10/8, but definitely rested too much after dropping it.  First 2 rounds of ring rows were unbroken, the last one was 8/4.  Happy to go faster this week even with an increase in reps.

Overhead carry done in 2x 50m.  The 53s felt pretty easy, so after the first 50m I considered jumping to the 70s... but chickened out on cleaning them (twice).  I could probably clean then with a little more practice, but wasn't gonna happen today.

Thursday

10:00 light scap activation
+
A. Paused front squat, build to a max @ 21X1, then perform 7 front squat singles @ that weight w/no tempo; rest as needed between singles to ensure solid reps
B1. Unweighted strict pull-ups on rings, 5 x AMRAP in :60; :60 rest
B2. 1 push press + 2 push jerks, build to a tough set in 5 sets; :60 rest
+
For time:
75 AirDyne calories
50 wall balls, 14 to 10
25 tough strict ring rows
+
Not for time:
200m light/moderate double KB/DB overhead carry

complete
+
A. complete @ 245
B1. 9, 8, 7, 7, 7
B2. 125, 135, 145, 150, 155(F PP)
+
9:53
+
complete with 35lb KBs

Great training day!

Front squats felt good working up to the 245.  245 wasn't as hard as I was expecting it to be, so considered trying 250.  Very glad I didn't, because the 7 singles got pretty tough by the end.

Ring pull-ups felt better than last week; was able to knock out a slightly bigger set in the beginning (5, then 4s), then singles or doubles to finish out each minute.  Still a lot of standing around, but also had 2 or 3 failed reps where I didn't wait long enough.

Only the push press at 145 felt solid.  Every other push press felt really tough (even the lighter ones) - still not using my legs for the most part on these.  It makes SUCH a difference when I do, but I couldn't tell you what I did differently on that one rep.  I just know it flew up without issue.

Thought the FT piece was going to be much worse than it was.  Finished the 75 calories at 5:45, going about 85%.  Wallballs broken 15/10/10/8/7.  Ring rows broken 10/8/7.  Quads and shoulders were blown up, but breathing was totally under control, which is a huge improvement.

Took the OH carry outside, and broken into 4 segments of approximately 50m each.  Felt solid.

Thursday

AM
10:00 light scap activation
+
A. 1 paused front squat, 21X1 + 2 front squat, build to a max
B1. Unweighted strict pull-ups on rings, 5 x AMRAP in :60; :60 rest
B2. 1 push press + 3 push jerks, build to a tough set in 5 sets; :60 rest
+
AMRAP in 12:00:
15 AirDyne calories
12 tough strict ring rows
9 wall balls, 14 to 10
+
Not for time:
100m snatch-grip overhead carry, very heavy

PM
Oly class

AM
complete
+
A. 235 (PR+5)
B1. 7, 6, 6, 5, 6
B2. 150
+
5 rounds + 14 calories
+
complete with 135

PM
45:00 snatch (up to 115) + 15:00 CJ (up to 135)


Front squats felt good!

Ring pull-ups did not feel good.  Opened every minute with a set of 3, but then was doing mostly singles and a few doubles throughout the rest of the minute.  Lots of standing around.

Push press was a little shaky at 150, but push jerks were easy.

Went about 85% on the AirDyne and unbroken on the ring rows and wallballs with fast transitions.  Pushed the pace in the last 0:30, but couldn't finish the 15 calories.

Snatch-grip OH carry is murder on my wrists, but it wasn't any worse today than it was 20lbs lighter.  Could do this with at least 145, if not 155, next time.

Was fried coming into the Oly class.  Perhaps I should skip the ones on Thursdays - between today being day 3, and already training in the morning, and having an uncharacteristically busy day/week at work, I just wanted to sit and watch.  Snatching was really off, and spent too much time starting to overthink things that haven't been a problem recently.  Failed a number of reps.  Switched to CJ with 15:00 remaining - cleans were sloppy, but looking forward to jerking again, these felt good!

Thursday

10:00 light scap activation
+
A. 1 paused front squat, 21X1 + 1 front squat, 1-1-1-1-1-1; 2:00 rest
B1. Unweighted strict pull-ups on rings, 5 x AMRAP; :60 rest
B2. Push press, build to a heavy single in 5 sets; :60 rest
+
10 sets:
8 AirDyne calories @ high effort
7 tough ring rows, 10X0
6 wall balls, 14 to 10
:60 rest
+
Not for time:
100m double DB/KB overhead carry, very heavy

complete

+

A. 195, 205, 215, 225, 235, 240(1)

B1. 6, 5, 4, 4, 4

B2. 105, 125, 140, 155, 165F

+

complete

+

complete with 53lb KBs

+

gymnastics clinic

Kind of an off day... nothing felt as good as last week (except the ring pull-ups!)

Front squats felt heavy.  Did the paused front squat at 240, but it was a real grind standing up, so didn't attempt the second rep. 

Strict pull-ups on the rings get better and better each week.  

Push press felt good through 155... but I think I'm missing the leg drive again on these.

10 sets felt good for the first 5, and tough for the second 5.  Could have used some air flow in the corner, but it's all good; summer's almost over.  8 cals done in under 0:20 every time. 

Double KB clean and jerk was tough with the 53s the first time, but got better and better each time - broke the 100m into 3 segments.  Definitely prefer the KBs over DBs on these, so weight choices were kind of limited.  Not sure this qualified as very heavy.

Gymnastics clinic was AWESOME! We were broken up into 3 groups and spent about 40 minutes at three stations: tumbling, rings, and bars. Worked on static handstands, handstand walking, press to handstand, pirouettes, and standing back tucks. Then moved to the rings - holy shit. I am so, so close to an unassisted muscle up. A coach was spotting on the side, and I got 4 or 5 muscle ups with less and less assistance from him. On the last one, he barely touched me (but he did, so still doesn't count). Kip and swing is MUCH improved, and I'm very, very excited about practicing in the gym. So, then we rotated to the horizontal bar, and I jumped up and immediately got 2 big rips, so I skipped that station and spent the remainder of the session fooling around on the tumble track and trampoline :) Highly recommend, and can't wait to go back!

Thursday

10:00 light scap activation (pick a few pieces from the Drew Cook files)
+
A. 1 paused front squat, 21X1 + 2 front squats, 1-1-1-1-1 tough; 2:00 rest
B1. Unweighted strict pull-ups on rings, 5 x AMRAP; :60 rest
B2. Push press, build to a moderate triple in 5 sets; :60 rest
+
8 sets:
12 AirDyne calories @ moderate effort
7 ring rows, 2020
25m bear crawl
:60 rest
+
For time @ 80%:
100m L-arm overhead DB/KB carry
100m R-arm overhead DB/KB carry

Skipped due to time - will do tomorrow
+
A. 185, 195, 205, 215, 220 (video)
B1. 4, 3, 3, 3, 3
B2. 85, 105, 115, 125, 130
+
complete
+
8:40 with 60lb DB

Early morning session - done with coffee and a protein shake.  Felt surprisingly good, considering I'd been bitching about having to train early for days.  Also, first day since the CF Total that barbell work felt solid.

Front squats felt great through 215. I like the pause!  Felt like the last squat at 220 was uglier than it was on video.  Happy that what feels ugly to me now isn't nearly as bad as my ugly reps used to be.

Push press got heavy, fast.  115 was easy, and 125 was tough - kind of skipped moderate.  Shoulder felt fine, so did the last set at 130, which was definitely tough for today.

Had a really hard time getting the DB overhead, especially with the left arm.  I thought I'd snatched the 70lb DB before, so I was a little surprised that I could barely clean and jerk the 60lb DB.  Definitely feel more stable with a KB rather than a DB.  Both sides broken 4x 25m.

Thursday

10:00 light scap activation (pick a few pieces from the Drew Cook files)
+
5:00 split jerk tech work, nothing over 95
+
A1. 1 paused front squat, 21X1 + 2 front squats + jerk dip squat, 1-1-1-1-1 tough; :60 rest
A2. Unweighted strict pull-ups on rings, 5 x AMRAP; 2:00 rest
+
10 sets:
10 AirDyne calories @ moderate effort
1 rope climb
2 wall walks
:45 rest
+
For time @ 80%:
100m double overhead DB/KB carry
100m heavy Farmer's walk

complete

+

complete; also did a few shoulder presses (up to 95)

+

A1. 175, 185, 195, 205, 210

A2. 3, 3, 2, 3, 3

+

complete

+

6:45 with 40s and 100s

Paused front squats felt really good today, but the second front squat got a little tough at 205 (felt better at 210, actually).  Strict pull-ups on the rings were very weird; felt like I was expending too much energy trying to keep the rings still.

Transition off the bike and up the rope was very fast (for me) in the first few rounds, but as I got tired, started to lose confidence on the rope climbs and started to hesitate for several seconds... 

Dropped the dumbbells every 25m - tried turning with them overhead on the first lap, but got very wobbly and ended up dropping them just past the turn around anyway.  Overhead carry done in 3:45.  Dropped the turrets every 25m also, and took my sweet time picking them back up again (hey, it said 80%)...