Wednesday

AM
6000m row @ Z1
+
10:00 hamstring/hip/quad mobility work

PM
A. Front squat w/no sleeves, 4 x 3-4, 20X1; 2:30 rest
B. Pendlay row, 3 x 4-5, 20X0; 2:00 rest
+
For 12:00:
Evens: 1 bar muscle-up + 4 toes-to-bar
Odds: 6-8 ring push-ups
+
For time @ 90%:
200m run
4 rope climbs
200m run
3 rope climbs
200m run
2 rope climbs
200m run

AM

skipped; early morning in lab

PM

A. 183, 193, 203, 213(3)

B. 143, 153(4), 153(5)

+

complete

8 across 

+

8:38

Super annoyed that I had to skip the AM session today - I was scheduled for a 7:45AM meeting on Tuesday 12/08, and when I showed up to work yesterday (2 hours earlier than normal) I was informed that they made a mistake and it would actually be on Wednesday.  I pride myself on keeping an organized calendar and found it extremely disrespectful (on the part of the Admin, it's her entire job!) to make a mistake like that, and not apologize profusely.  Rant over.  I might make up the row on Friday morning.  Or, I might sleep in and eat pancakes.  We'll see.

Front squats felt better than last week; in nanos, no belt on the first two sets, but then felt like my back was rounding and that was the limiting factor, not my legs, so I added the belt and I think it made a big difference.  Still don't like how heavy these feel.

Grip was the limiter on the Pendlay rows - hook gripped, it just slipped out of my hands by the 4th rep at 153.  Hung on for the 5th rep on the last set, but the tempo and form were a little off because I was struggling not to drop the bar.

EMOM went well; missed the first 2 attempts at a BMU, but once I made one, no further misses.  Most of these felt very easy, only one wasn't.  Added a bonus rep at the end (the easiest of them all!) in an attempt for a double, but no dice.

Ring push-ups were also very easy, but half way through I realized that I wasn't completely horizontal - had a 24" box and the high rings on the end; I'm pretty sure last time I used these rings I added a plate on top of the box.  Oops, sorry!

The for time piece was hard.  I wasn't able to push the pace on the rope climbs as much as I was last week, and felt like I was standing around a lot.  Runs felt good, kept the pace moderate until the last 200m, which was not quite a sprint but much higher than a sustainable pace.

Friday

AM
30:00 walk

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-:15; :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-:15; :30 rest
B. Muscle-ups, 9-12 x 1; begin a rep every :60
+
20:00 @ 70%:
10 ring push-ups
10 double-unders
20 AirDyne calories (15 Assault Bike)
10 toes-to-bar
10 burpees
20 row calories

@ Active 

AM

complete

PM

A1. complete 

A2. complete 

B. 10 singles, + double on the last one 

+

3 rounds + 10 double-unders

Really enjoyed everything today! Muscle-ups were solid again, so threw in the last double for good measure. 

I've been having a problem sticking to the % effort prescribed. Kept the bike and row at 70%, but overall this felt closer to 80-85%. Just kept moving, and did everything unbroken. 

Tuesday

AM
5000m row @ Z1, off every 1000m for 3/side moderate/tough KB windmills

PM
A. Bear crawl, 5 x 10' forward + 10' reverse, slow & controlled keeping hips level; :60 rest
B1. Weighted supinated CTB pull-up, 3 x 4-6; :60 rest
B2. 1 toes-to-bar + 1 CTB pull-up, 3 x 4 (so 8 reps total, 4 of each, goal is unbroken); 2:00 rest
+
10:00 @ 80%:
10 alternating shoulder taps facing wall (top of wall walk)
50m Farmer's walk, 70/hand
5 perfect ring push-ups
10 moderate Russian kettlebell swings, nothing above 53
+
3 rounds not for time:
:30/side plank
200m jog

@ Active

AM

complete with 53lb windmills

PM

A. complete 

B1. 168(6), 173(4), 173(4) on fat bar

B2. complete on fat bar

+

5 rounds even with 53lb swings 

+

complete


Today was much better than yesterday! Much less demoralizing.

Supinated pull-ups are so uncomfortable for my wrists/elbows, but it's crazy how strong and easy the actual pulling is with that grip. Limited by the amount of time holding the supinated position, could have probably gotten 4 reps with a bit more weight.

The TTB/CTB combo was really fun!  I was able to butterfly out of the CTB right into the next TTB, then a normal gymnastics kip out of the TTB.  Cool beans.

Pushed the 10:00 piece closer to 90% - just kept a steady pace throughout, with smooth transitions.  Hard to find a place to slow down on this.

Ready to add some different stuff in the mix... (insert grimace emoji with all the teeth).

Wednesday

AM

20:00 @ very easy pace:
250m row
15 AirDyne calories
200m ski erg
+
Crossover Symmetry activation circuit
+
15:00 mobility work of choice

PM
A. Glute bridge w/shoulder on ground, tough single, 21X2
B. Muscle-up, accumulate 9-12 crisp singles; rest as needed
+
9-8-7-6-5-4-3-2-1 for time:
Perfect ring push-ups
CTB pull-ups
+
Not for time:
100m tough indoor sled drag in 10m increments

AM

complete

PM

A. 430

B. 12 complete 

+

7:49

+

complete with 310 on the sled; alternated forwards and reverse 

430 seems like a ridiculous amount of weight on the glute-bridge. Probably could have done just a little more, but ran out of room on the axle bar and already had to reorganize the weights once with metal plates to make them fit, so just called that the tough single and moved on. 

Muscle-ups felt really, really good today! These were all caught really high (for me), except for one or two towards the end. 

Ring push-ups all unbroken. Butterflied all the CTBs; split 9, 8, 7 into two sets, then 6 through 1 done unbroken. Took an extra few seconds each round making sure I was ready to hit a quality set of pull-ups. Rhythm felt great, nice and patient. 

Sled drag was tough, and reverse is much easier than forwards. This took a very long time. 

Wednesday

AM

20:00 @ very easy pace:
250m row
15 AirDyne calories
200m ski erg
+
Crossover Symmetry activation circuit
+
15:00 mobility work of choice

PM
A. Glute bridge w/shoulder on ground, 3 x 3-4, 21X2; 3:00 rest
B1. CTB pull-ups clusters, 3 x 4.4.4; short rest between 4s, :30 rest
B2. Reverse sled drag, 3 x 10-15m very heavy; :30 rest
B3. Double-unders, 3 x max in :30; 2:00 rest
+
10-9-8-7-6-5-4-3-2-1 for time:
Perfect ring push-ups
Toes-to-bar

AM

complete 

PM

A. 250, 270, 290

B1. complete

B2. 15m with 265

B3. 36, 44, 47

+

8:49


Pretty decent training day, considering all the other shit I've got going on at the moment.  So happy Mom was game for trying her first CrossFit class - she had a blast, and all night has been saying "I can't believe I did that!" with the cutest smile on her face.  Thanks, Austin, for being so patient with her!  I know it's hard to have someone with zero experience jump into a class.

Glute bridges were fine, it's starting to get a little uncomfortable on the hip bones, but the actual movement continues to feel strong.

Did all CTBs butterflied, but had two "false starts" where I was off rhythm on the first rep, so I dropped off and re-started the set of 4.  I need to emphasize being patient and waiting to come through at the top, I think I try to rush the top and that's where I've been getting off rhythm.  These are coming along, though.

Underestimated how sticky the floors would be, and originally had 355 on the sled (what? I know), which would not budge at all, so stripped a 45 and tried 310, and that also would not budge, so stripped another 45 and used 265 for the drags.  This was a real struggle today - the sled didn't feel heavy at all, it just wouldn't move.

Tripped twice on all 3 sets of double-unders.  Blah.  

And then the for time piece... underestimated how many reps this was going to be, and moved pretty slowly from 9 down to 5.  Felt a callous starting to rip on the set of 4 TTB, so 3, 2 and 1 were done strict.

Side note - my knee is being a complete asshole tonight.  I've definitely been moving around nonstop the past 3 days with the move, and haven't been as diligent about icing it (mostly because the ice was in one apartment and the chairs were in the other), but it's so bad right now that it's alarming.  Two weeks.  This had better actually fix it.  Ughhhhhhhh.

Wednesday

AM

15:00 AirDyne @ Z1
+
Crossover Symmetry "activation" circuit
+
15:00 mobility work of choice

PM
A. Glute bridge w/shoulder on ground, 3 x 4-6, 21X2; 3:00 rest
B1. CTB pull-ups clusters, 2 x 5.5.5; short rest between 5s, :60 rest
B2. Reverse sled drag, 2 x 15-20m very heavy; 2:00 rest
+
For 10:00:
Evens: :30 ski erg @ 90% aerobic
Odds: 5-10 perfect ring push-ups
+
For 10:00:
Evens: 7-10 toes-to-bar
Odds: 30-50 double-unders

AM

complete

PM

A. 180, 200, 230

B1. complete 

B2. 20m, 15m with 325 on the sled 

+

complete 

10 across 

+

10, 10, 10, 8, 8

50, 50, 50, 39, 50

Today was an extremely hectic day at work. I was in lab at 7:15am and didn't sit down until 1:15pm (logged over 12,000 steps in that 6 hour period...) By the time I left at 4:30, I was cranky and had a headache, and was as close as I've ever come to just blowing off a training session. But, I didn't, and as soon as I started training everything magically improved. I'm going to have to prepare myself for some longer/harder work days come Fall with my new job, and just be okay with altering my schedule a bit. Booooo. 

Coulda started a lot heavier on the glute-bridges. Used the axle again but skipped the yoga mat- didn't make much of a difference. 

Used the CTBs as butterfly practice: the first set went much better than the second (4/5/4 in rhythm), the second set was kind of a disaster. 

Sled drag felt easier than last week, even though it was heavier. I felt it more in my quads for some reason, last week was all hammies. 

EMOMs were great. Grip got a little blown up on the toes to bar. Love the improved consistency of hitting bigger sets of double-unders! 

PS- I'm really sorry about breaking the Crossover Symmetry :( 

Wednesday

AM

15:00 AirDyne @ Z1
+
Crossover Symmetry "activation" circuit
+
15:00 mobility work of choice

PM
A. Glute bridge w/shoulder on ground, 3 x 6-8, 21X2; 3:00 rest
B. CTB pull-ups, 1 x max unbroken
C. Reverse sled drag, 2 x 20-30m very heavy; 2:00 rest
+
For 8:00:
Evens: :30 ski erg @ 90% aerobic
Odds: 5-10 perfect ring push-ups
+
For 8:00:
Evens: 7-10 toes-to-bar
Odds: 30-50 double-unders

AM

complete 

PM

A. 130, 150, 170

B. 14 (PR+2)

C. 25m with 310 on the sled 

+

complete 

8 across 

+

10 across 

50 unbroken across (!)

Today was pretty good. On paper, I wasn't very enthusiastic about today's training but I actually really enjoyed it. 

Glute bridges weren't challenging until 170, but I've never done these before so I wasn't sure where to start. Used the axle and a yoga mat for padding. 

CTBs were horribly out of rhythm with a LOT of just hanging in between reps. I hate this weird limbo of not being able to kip or butterfly consistently. 

Sled drag was HEAVY. Luckily it wasn't too humid today, so the floor wasn't very sticky. Hamstrings were shaky for a few minutes after this. 

I love EMOMs. These were nice. Where did those double-unders come from?!?! Maybe not doing any for 2 months is the secret...

Saturday

AM
10:00 @ 70% of [200m jog + 5-7 kipping pull-ups]
5:00 rest
10:00 @ 70% of [250m row + 2-3 kipping handstand push-ups]
+
20:00 shoulder mobility + scap pre/re-hab

PM (mostly w/Chelsea):
A. Squat clean speed ladder from Gobblers
B1. Snatch pull clusters, 4 x 1 starting @ 1RM snatch & adding 10/set; :60 rest
B2. Ring push-ups, 4 x max in :30; 2:00 rest
+
3 sets @ high effort:
500m row
21 box jumps w/step-down, 20
12 deadlifts, 155
3:00 rest
+
Not for time:
400m sled drag, heavy grind outside

AM

complete; did the shoulder stuff first

PM

A. through twice + 145

B1. 130, 140, 150, 160

B2. 23, 20, 17, 16

+

3:34

3:41

3:48

+

complete with 135 on the sled

Fun day!  I typically enjoy doing my own thing, but it was really nice to work with Chels :)  I wouldn't mind doing something together every week, if it works out... especially if we're doing Open style workouts where I need to just suck it up and go... (see below)

Pull-ups and HSPUs continue to improve.  Pull-ups butterflied, one set of 5, the rest 6's.  All HSPUs in sets of 3.  I moved my hands a little bit and it made a huge difference - I think by adjusting my hands I'm using better muscles for these now (kind of like I am on regular pushups...)

Clean speed ladder was super fun.  I think maybe I could get the third 160 on game day...

23 and 20 ring push-ups were unbroken (23 is a PR, pretty sure), but then broke the third and 4th sets somewhere around 14-15.  Snatch pulls were great through 150, but 160 wasn't nearly as high.

Ouch - row/box jump/deadlift thing.  Low back was LIT UP, almost as bad as it was on 14.3.  Did the first round of deadlifts unbroken, then broke 6/6 for the second and third rounds.  By the third round, my low back was so fatigued that I was having a hard time controlling my legs on the box jumps, so I took a few extra seconds a couple of times just to make sure I wasn't going to fail a rep.  Rowed at 2:07ish for each round, which actually felt good.  I think it was really good for me to do this one with Chelsea, because I felt like slowing down many, many times, which I definitely would have if I was alone.  I beat her by like 2 seconds on the first round, which was a huge confidence booster and was the motivation I needed to not slow down in rounds 2 and 3.

Went much lighter than previous weeks on the sled drag... 135 today felt like 205.  Miserable.

Oh, and I have Fran lung.  Sexy.

Saturday

AM
10:00 @ 70% of [200m jog + 5 glute-ham sit-ups]
5:00 rest
10:00 @ 70% of [1-2 freestanding handstand push-up + 150m row]
+
20:00 shoulder mobility + scap pre/re-hab

PM
A. Squat clean & split jerk gauntlet, 1-1-1-1-1 80-90% 1RM; 2:00 rest
B1. 1 segmented snatch-grip deadlift (pause just off ground, just below knees, & mid-thigh) + 2 snatch pulls, 3 x 1 starting @ 1RM snatch & adding 10/set; :15 between all reps, :60 rest
B2. Ring push-ups, 3 x 15 unbroken; 2:00 rest
+
For time:
50 double-unders
10 stone-over-shoulder
10m handstand walk
50 double-unders
10m handstand walk
10 stone-over-shoulder
50 double-unders
+
1000m row w/increasing effort every 200m (2:15-2:10-2:05-2:00-very hard)

AM

complete

PM

A. 155, 165x4

B1. 135, 145, 155

B2. Complete 

+

7:07

+

Complete

Kind of an off day; upper body is really sore (guessing from gymnastics?) and needed an extra hour of sleep and an extra cup of coffee to get moving this morning.

Freestanding HSPUs were awful today - successfully got 1 each round, but usually not on the first try.

Clean and jerks felt harder than they should have at that weight.  (I ignored the "gauntlet" part - thought that was a typo from last week?)

Snatch work and ring push-ups felt really good!  SSGDLs felt really light, and snatch pulls were really high at 135 and 145 (less so at 155, but still solid).  Ring push-ups were easy.

Stone/DU/handstand walk thing was AWESOME.  Super fun.  All double unders unbroken!!! 

Another successful week ending with the row, but it was really difficult today.  Couldn't find 2:15 in the beginning - took almost the whole 200m to finally settle in at that pace.  Started to get really tired with 300m left (half-way through the 2:00 pace) but held on.  Finished holding 1:44 and was in the mid-1:40s much earlier than last week.  Really happy that I was able to stick to each pace pretty much spot on.  That's a new talent!

Saturday

AM

10:00 @ 70% of [200m jog + 5 glute-ham sit-ups]
5:00 rest
10:00 @ 70% of [max freestanding handstand hold + 150m row]
+
20:00 shoulder mobility + scap pre/re-hab

PM
A. Squat clean & split jerk gauntlet, 1 every :60 starting @ 145 and adding 5 every :60
B1. Segmented snatch-grip deadlift clusters (pause just off ground, just below knees, & mid-thigh), 2 x 1.1 very heavy; :30 between singles, 2:30 rest
B2. Ring push-ups, 2 x 20 unbroken; 2:00 rest
+
5-4-3-2-1 for time:
Stone-over-shoulder
Wall walks
20 double-unders after every movement
+
1000m row w/increasing effort every 200m so that last 200m is near all-out

AM
complete

PM
A. 180, failed jerk at 185

B1. 205, 215

B2. Complete 

+

9:37

+

Complete 

Handstand holds weren't 100% static (moved hands around a bit), but was upside-down for 0:25-0:40 each time. 

Gauntlet was tough - I was pretty tired by the bar @ 175. Cleans all felt solid, but none of the jerks were crisp. Failed jerk at 185 was way forward. 

It was harder to keep my hook grip on the ssgdl than usual... 

Ring push-ups felt good and easy!

Stones and wall walks were totally easy, but effing double unders were all over the place today. I think every set following the wall walks was unbroken, but every set following the stones was broken at least once or twice. 

Very happy with the row. I started out extremely conservatively, but I LOVED breaking this into 200m chunks. It helped me with pacing and gauging effort (and not going out too hot!), which I always struggle with. Probably should have started around 2:15 and had the second to last chunk around 1:55. Down to 1:43 for the last 5-7 pulls and felt really strong through the finish. Hooray for not ending a Saturday with failure on the erg! 

Saturday

AM
10:00 @ 70% of [200m jog + 5 strict knees-to-elbows]
5:00 rest
10:00 @ 70% of [1 freestanding handstand push-up + 10 row calories]
+
20:00 shoulder mobility + scap pre/re-hab

PM
A. Squat clean, build quickly to a tough single
B. Segmented snatch-grip deadlift (pause just off ground, just below knees, & mid-thigh), 3 x 1 heavy; 2:30 rest
C. Ring push-ups, 3 x 16, 20X1; 2:00 rest
+
For time:
15 hang power cleans, 115
15 wall walks
+
2 sets:
500m row @ hard - goal is faster total time than last week
8:00

AM
complete

PM
A. 195 (PR+5) (video)
B. 215, 225, 235F
C. complete
+
4:25
+
1:49.0 (0:00.4 faster than last week)
1:54.1 (big fat fail)

Freestanding HSPUs are still hit-or-miss.  Nailed probably 4 of them on the first try, then had a couple of mishaps on the other 3-4.  Just needs practice.

Yay!  Super happy for the clean PR.  195 didn't feel that tough at all, but elbows have got to be faster.  Got under 200 once, but it was way forward.  

Hook grip slipped on the 235 ssgdl at the pause at mid-thigh.  Sigh.

Ring push-ups felt great with the easier tempo this week.

Broke the HPCs into 5/5/5, but was only able to do the quick bounce at the bottom for the first set of 5, then the first 2-3 reps of the second and third sets of 5.  I kept catching the bar super off balance (like the left side was way higher than the right, or vice versa).  That was stupid, I really should be able to do these better at this weight.  Finished these at 0:90.  Felt like I was taking a long time on the wall walks, but I guess it wasn't that bad (just under 3:00).

First row felt great, and was confident going into the second one.  Held 1:45-1:47 for the first 300m, then all of a sudden went from fine to dead with 177m left.  Didn't even fade, just went from 1:45 to 2:00 in the span of one pull.  Fuck.  It felt like someone came over and poured concrete over my legs while I was rowing.  Ughhhhhhhh.  

Saturday

AM
10:00 @ 70% of [200m jog + 7 toes-to-bar]
5:00 rest
10:00 @ 70% of [15 row calories + 3-5m handstand walk]
+
20:00 shoulder mobility + scap pre/re-hab

PM
A. Squat clean, build quickly to a tough single
B. Segmented snatch-grip deadlift clusters (pause just off ground, just below knees, & mid-thigh), 3 x 1.1 heavy; :10 between reps, 2:30 rest
C. Ring push-ups, 3 x 15, 30X1; 2:00 rest
+
For time:
30 wall walks
+
2 sets:
500m row @ hard - goal is faster total time than last week
8:00

AM

complete

PM

A, 185, 195Fx4
B. 195, 205, 215
C. complete
+
5:48 (PR by 6:15)
+
1:49.4
1:47.4
(0:01.5 faster total time than last week)

Another solid training day!

First time kipping since April... happy to report no shoulder pain whatsoever!  5m easily unbroken on each handstand walk.

Clean @ 185 was the best/crispest it's ever been, so jumped to 195 to try for a PR.  First two attempts were just pulls, but on video review, it was definitely high enough.  Got under it on the last two attempts, but it was really forward and elbows weren't fast enough.  Next time!

Thumbs/grip continue to be the limiting factor on the ssgdl.

Last set of the ring push ups got a little tough, but all unbroken and stuck to tempo.

Last time I did 30 wall walks for time was June 2012 (still in the class), with a time of 12:03.  Considered a couple of ways of doing this... decided to do a set of 6 every minute, to finish just under 5:00.  That worked for the first 15 reps (done at 2:30), but arms got really fatigued really quickly at that point.  Then it became just about not resting, and making myself go a second or two before I was ready.  Very cool to have another measure to see how far I've come in 2 years.

Rows were much better this week - was able to hold pace more consistently than last week.  First row was 0:00.4 faster than last week, holding a steady 1:48-1:50.  Second row was 0:01.1 faster than last week, and was holding 1:45-1:48 for about 200m in the middle, but faded to 1:49-1:50 in the last 200m.  Breathing was high but not out of control - it was totally muscle fatigue.  Quads are super sore from Thursday, and arms felt trashed after the ring push-ups and wall walks, so considering that, very happy to improve over last week.

Saturday

AM
10:00 @ 70% of [200m jog + 4 DB man-makers @ 20/hand]
5:00 rest
10:00 @ 70% of [15 row calories + :45 front leaning rest on rings]
+
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 (pause just off ground, just below knees, & mid-thigh), 4 x .1 heavy; 2:30 rest
C. Ring push-ups, 3 x 12, 30X1; 2:00 rest
+
For time:
14 hang power cleans, 105
7 wall walks
14 power cleans, 135
7 wall walks
14 deadlifts, 165
+
2 sets:
500m row @ hard - goal is fastest pace sustainable for both
8:00

AM

complete

PM

A. 95
B. 195, 205, 215, 215
C. complete
+
8:02
+
1:49.8
1:48.5

95 muscle snatch was not perfect - 90 was better than it has been though, so, progress?

Mis-loaded the bar for the snatch-grip deadlifts -  I did 175, 185, 195, 205 before realizing my mistake (thinking I was 20lbs heavier than this.. Dammit, I just thought I was getting better at these! Ha.) Last two singles at 215 were tough to hold the positions.  

Ring push-ups much more manageable without a tempo on the way up.  All UB.

HPCs and DLs broken 7/7, all singles on the PCs.  Could have moved a little bit faster on the wall walks and the 135 PCs.

Row pace was all over the place.  Started out a little conservatively on the first one because I wanted to be sure I could match it on the second.  Started at 1:48, then bounced from 1:46-1:52 for the remainder.  Was right on the edge of falling off for the last 200m even at this pace for the first one.  Pace was similar and bounced quite a bit on the second one as well; only difference was that I pushed the last 200m a little harder, knowing I was done for the day.  I have no idea how I ever rowed a 1:43/500m.  I don't think that's even close to being possible right now.

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.

Saturday

AM
10:00 @ 70% of [200m jog + 3 strict pull-up + 50 single-unders]
5:00 rest
10:00 @ 70% of [20 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 (pause just off ground, just below knees, & mid-thigh), 5 x 1 heavy; 2:30 rest
C. Ring push-ups, 4 x 10, 3030; 2:00 rest
+
For time:
7 power cleans, 125
6 wall walks
5 power cleans, 135
4 wall walks
3 power cleans, 145
2 wall walks
+
3 sets:
:70 row @ 97%
6:00 rest

AM

complete

PM
A. 90
B. 195, 205, 210, 215, 215
C. complete
+
4:52
+
344m; 1:41.7/500m avg
341m; 1:42.6/500m avg
329m; 1:46.3/500m avg

I really like the new AM piece on Saturdays.  I feel like I'm working a little harder than the old 60:00 z1, mainly because I'm not wasting time in slow transitions or stopping for water.  Run pace and row pace were the same, just less moseying about.

Muscle snatch was the same story as last week - 85 was tough and perfect, 90 was tough but not perfect.  I don't really know what to do differently here...

Snatch-grip deadlifts felt pretty good; grip slipped a little at mid-thigh on the first rep at 215, but the second rep was solid.

Tempo on the ring push-ups is still challenging; all sets unbroken, but lost the tempo on the last 2-3 of the last set (paused at the top and a faster ascent).

Power clean / wall walk thing was super fun!  Power cleans all quick singles.  Could have made up a few seconds on the first two rounds of wall walks (pausing on the ground), but happy with effort and time.

And then, the fucking row sprints.  Had been dreading this all week after how much last week hurt, and just didn't want to go there again.  First set was great.  Second set hurt a bit.  Third set - never got below 1:44, and faded to 1:52 by the end.  Legs felt like concrete, but didn't have the same disoriented / messed up feeling as last week.

Saturday

AM
10:00 @ 70% of [200m jog + 75 single-unders]
5:00 rest
10:00 @ 70% of [20 row calories + 5m handstand walk]
+
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; 2:30 rest
C. Ring push-ups, 3 x 12, 3030; 2:00 rest
+
12 rounds for time @ 80%:
1 power clean, 135
1 wall walk
+
3 sets:
300m row @ 97%
5:00 rest

AM

complete

PM
A. 90
+
snatch work with Chelsea Kyle
+
B. 195, 205, 205, 205
C. complete (broke last one 7/5)
+
6:11
+
1:00.9; 1:41.5/500m avg
1:00.9; 1:41.5/500m avg
1:01.8; 1:43.0/500m avg

Today was a great training day!  Hooray!

So happy to have a new Z1 routine!  HS walks easily unbroken today.

Beyond excited that I'm able to snatch again, and very happy to work with Chelsea Kyle today!  Took the first 15:00 of the class to build to the tough muscle snatch - 85 was both tough and perfect; 90 was tough but not perfect (snatch-grip clean and press).  Spent the remaining 45:00 working on squat snatches.  Built to 105 easily, then stayed there (took a lot of discipline not to add weight, because they were feeling so good!).  Pretty sure today was the best/most consistent day I've ever had snatching.  I was being very patient on the pull, hitting my hips, and dropping under it really quickly on almost every lift.  Still need to work on using my legs more, but at least now I understand what that cue means.

Grip continues to be the limiting factor on the snatch-grip deadlifts.

Tempo on the ring push-ups was brutal.  Was able to do it as written on the first two sets, but on the third set, almost couldn't lock out the 7th rep, so jumped down, shook my arms out, then finished the set.

Had 6:00 in mind for the power clean/wall walk piece; happy that I wasn't too far off from that (@ 80%).  Very pleased that power cleans @ 135 are now a routine weight for me to hit easily.

First row sprint felt great, and felt like 97%.  Second one hurt a fair bit, and was probably closer to 100% effort trying to match the pace from the first one.  Wasn't recovered before starting the third one; held pace (1:39-1:41) for the first half but started to fade with 120m remaining, and then totally hit a wall with 40m or so remaining (finished at 1:50).  Oh my god.  That hurt.  A lot.  I'm still not feeling right, and it's been over an hour...

Saturday

AM
30:00 @ easy pace:
200m run
100 single-unders
5m handstand walk
20 row cals
:60 front leaning rest on ground
+
20:00 shoulder mobility + scap pre/re-hab

PM
A. 1 snatch high-pull + 1 muscle snatch, 7 x 2 light; begin a set every :60
B. Segmented snatch-grip deadlift (pause just off ground, just below knees, & mid-thigh), 5 x 1; 2:30 rest
C. Ring push-ups, 3 x AMRAP, 2021; 2:00 rest
+
For time @ 80%:
15 power cleans, 125
30m handstand walk
+
3 sets:
250m row @ 97%
4:30 rest

AM

complete

PM

A. complete @ 63
B. 155, 175, 185, 195, 205
C. 14, 10, 10
+
7:17
+
0:49.4, 1:38.8/500m avg

0:50.7, 1:41.4/500m avg
0:51.8, 1:43.6/500m avg

Going through that z1 for only 30:00 was such a nice change of pace!  That combo is getting stale.

Thumbs started to give out on the SSGDL @ 205, but holding positions at 175-195 felt really strong.

Arms felt so weak on the ring push-ups.  Those numbers are embarrassing.

Definitely took the power clean/handstand walk at 80%.  All singles on the cleans (felt excellent); did 5 sets of 3 quick ones in a row, and finished the 15 at 3:20.  HS walk was broken into mostly 5-8m increments, with a fair amount of standing around between segments.  Ditched the shoes and wrist wraps for the HS walk.

Errrr... then, the row sprints.  I think the first one was closer to 100% - was holding 1:35 through most of it, and then with about 60m to go, started to panic that I went out too hot, but held on through the finish.  Knew right then that it would be a struggle on the last 2, especially with a minute less to rest than last week.  Second one actually wasn't too bad, and was probably closer to the pace I should have held on the first one (1:38ish).  But that third one.  Ugh.  Hit the wall, bad.

Tuesday 20 May

AM
45:00 AirDyne @ Z1, off bike every 5 for 1 rope climb

PM
A. Squat clean & split jerk gauntlet, begin a rep every :60 starting @ 125 and adding 10 every :60
B. Back squat, build to a set of 20, add 5 from last week
C1. Bent-over DB row w/back in extension & elbows high @ top, 3 x 5-7, 11X2; :60 rest
C2. Ring push-ups, 3 x 18; :60 rest
D. L-sit on parallettes, 6 x :20; rest as needed

AM
complete; much less stressful than last time

PM
A. 185, 195F
B. complete @ 210
C1. 35(7), 40(7), 40(7)
C2. UB, UB, 12/4/2
D. complete

Super happy to match my clean and jerk PR in a gauntlet!  The clean wasn't pretty, but the jerk was good.  Deadlifted 195, but knew as soon as I set up that it wasn't gonna happen.

Ok, back squats are starting to get heavy.  

Elbow height was a little suspicious on the last couple of reps on the second set, so didn't add weight.  

First 3 sets of 0:20 L-sits nice and smooth, but the last 4-5 seconds on the final 3 sets were pretty shaky.  Didn't know I could do 6 x 0:20 though, so that's cool.

FOODS	Calories	Carbs	Fat	Protein	Cholest	Sodium	Sugars	Fiber
Breakfast
Egg - Whole, Raw, Extra Large, Xl, 3 egg	240	0g	15g	21g	630mg	240mg	0g	0g
Lunch
Broccoli - Raw, 100 g	34	7g	0g	3g	0mg	33mg	2g	3g
Kirkland Signature (Costco) - Boneless Skinless Chicken Breast Tenderloin - Corrected, 8 oz	220	0g	2g	50g	120mg	400mg	0g	0g
Pre-WO
Egg - Whole, Raw, Extra Large, Xl, 3 egg	240	0g	15g	21g	630mg	240mg	0g	0g
Sweet potato - Raw, unprepared (Sweetpotato), 405 g	348	81g	0g	6g	0mg	223mg	17g	12g
Post-WO
Beverly Int'l - Ump Vanilla Protein Powder, 1 scoop (31.5g)	120	5g	3g	20g	10mg	170mg	1g	1g
Genr8 Vitargo® S2™ Muscle Fuel and Recovery Unflavored - Supplment, 1 scoops	140	35g	0g	0g	0mg	0mg	0g	0g
Dinner
Trader Joe's - White Jasmine Rice, 1/2 cup - Dry	320	70g	0g	6g	0mg	0mg	0g	0g
Kirkland Signature (Costco) - Boneless Skinless Chicken Breast Tenderloin - Corrected, 6 oz	165	0g	2g	38g	90mg	300mg	0g	0g
Avocados - Raw, 56.0 g	90	5g	8g	1g	0mg	4mg	0g	4g
Snack
Strawberries - Raw, 151 g	48	12g	0g	1g	0mg	2mg	7g	3g
TOTAL:	1,965	215g	45g	167g	1,480mg	1,612mg	27g	23g