Wednesday

A)
Single-leg unweighted hip hinge
3 x 10/side slow & controlled; :60 between sides

Complete

B)
Clean-grip Romanian deadlifts
3-2-1-1-1, 31X1; 2:30 rest

203(3), 213(2), 223, 233, 243

C)
3 sets
:60 alternating pistols @ steady pace - not an AMRAP
:60 rest

Complete, getting pretty smooth these days

D)
AMRAP in 3:00
Assault Bike calories

DNF, but did 2 pretty spectacular 0:60 sprints at 97%. Went out WAY WAY WAY too hot on the first one (>80 RPMs) and panicked at the 0:60 mark (23 calories in). Rested about 10:00 then did the same damn thing, 78-80 RPMs for almost a minute, tríed to back down to 70ish (my intended goal pace) but faded off of that almost immediately and just called it. I would like to blame this on being after a long day and in an empty gym, but the real reason I quit is that I got in my own head about beating Leah. Which is so dumb, for like 14 reasons. It's been so long since I've been able to compare my results to anyone else's and I wish I could say I don't care but apparently I do. (I got 47 calories in May).

Wednesday

A) Single-leg unweighted hip hinge: 3 x 10/side slow & controlled; :60 between sides

Complete

B) Clean-grip Romanian deadlifts: 3-3-3-3-3, 31X1; 2:30 rest

193, 203 x 4

C) 10:00 @ 70% effort - same as last few weeks, save the intensity of the bike: 30m unweighted walking lunges 30m bear crawl 300m row

Complete

D) 3 sets: :50 Assault Bike @ 97% 5:10 walk rest

79-80 RPMs for the first one and the first 0:40 of the second,

Wednesday

AM

10:00 AirDyne

PM

A) Single-leg unweighted hip hinge

3 x 8/side slow & controlled; :60 between sides

B) Clean-grip Romanian deadlifts

4 x 3-4, 31X1; 2:30 rest

C) 10:00 @ 70% effort - save the intensity of the bike

10 goblet squats, 70
10m bear crawl
200m row
10m bear crawl

D) 3 sets

:40 Assault Bike @ 97%
4:50 walk rest

A. complete

B. 163, 173, 183, 193(4) - finally able to tolerate hanging on to a hook grip

C. complete

D. complete, 78-80 RPMs

Wednesday

A) Single-leg unweighted hip hinge

3 x 8/side slow & controlled; :60 between sides

B) Clean-grip Romanian deadlifts

3 x 4-6, 31X1; 2:30 rest

C) 10:00 @ 70% effort - save the intensity of the bike

200m row
10 goblet squats, 70
:60 front leaning rest on ground

D) 3 sets

:35 Assault Bike @ 97%
4:55 walk rest

A. complete

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

C. complete

D. complete, 80-82 RPMs

Wednesday

AM

10:00 AirDyne

+

mobility

PM

A) Single-leg unweighted hip hinge

3 x 8/side slow & controlled; :60 between sides

B) Clean-grip Romanian deadlifts

3 x 6-8, 31X1; 2:30 rest

C) For time steady

30 goblet squats, 53
:60 front leaning rest on ground
20 goblet squats
:60 front leaning rest on ground
10 goblet squats

D) 4 sets

:30 Assault Bike @ 97%
4:30 walk rest

A. complete
B. 123, 143(6), 143(8) - limited by grip strength
C. 4:20, unbroken
D. complete, 82 RPMs throughout

Sunday

AM
30:00-60:00 easy walk or hike

PM
A. 1 power clean + 1 hang power clean, build quickly to a tough set
B. Double overhand Romanian deadlift w/straps, build to a 2RM, 3010 - you can set these up in the rack so you don't have to pull the first from the floor...
+
4:00 @ 90% of [2 heavy power cleans + 4 strict handstand push-ups]
4:00 rest
4:00 @ 90% of [12 kettlebell swings @ 53 + 12 burpees]
4:00 rest
4:00 @ 90% of [10 ski erg calories + 50 double-unders]

AM

slept in

PM

A. 170 (video)

B. 270 (video)

+

3 + 1 PC @ 175

3 + 9 KBS 

2 even

I've been completely off the reservation, diet-wise, for the past 3 days, and I can feel it. I kind of needed the mental break, but it's crazy how sugar/gluten/alcohol makes me feel. Friendsgiving today, then back to normal tomorrow.

Power cleans weren't quite as crisp and easy as they were last week, but happy with the continued success of getting lower instead of wider.  Power cleaned 175 twice pretty easily, then chickened out on the HPC both times.  

Taking the bar from the rack for the RDL was a HUGE gamechanger.  These were so much easier without the initial deadlift.  270 seems like a ridiculous amount of weight, so I took video to make sure that I've been doing them correctly this whole time... 

Intended to use 165 for the power cleans on the first 4:00 piece, but I already had the bar loaded with 175 in competition plates, so I decided not to be a pussy and just use 175.  Definitely had to take a moment or two before each rep, but no misses, and done in metcons.  This is the most consistently I've ever hit heavy power cleans in one day, for sure.  All strict HSPUs easily unbroken.

Had a hard time pushing the pace on the KBS/burpee piece, just because those two movements suck.  Dropped right into the burpees and kept a steady pace on these, but definitely hesitated before picking up the kettlebell each time.

Double-unders were good on the first round (tripped once at 39), but shit on the second round.  I should have had plenty of time to get back to the ski erg, but I tripped like 17 times on the second set.

Sunday

AM
30:00-60:00 easy walk or hike

PM
A. 2 power cleans + 2 hang power cleans, build quickly to a tough set
B. Double overhand Romanian deadlift w/straps, 3 x 3-4, 3010; 2:30 rest
+
8:00 @ 80% of [5 strict handstand push-ups + 7 power snatches @ 65 + 35 double-unders]
4:00 rest
8:00 @ 80% of [9 ski erg calories + 9 Russian kettlebell swings @ 70 + 9 burpees]

AM

subbed 30:00 AirDyne @ Z1

PM

A. 145

B. 195, 215, 230(3)

+

5

+

3 + 2 burpees


The last two Sundays have been tough, not sure if it's the template for the day or the loneliness.   I'm thinking that after Christmas, I'm going to switch my rest days in preparation for the Open, but mostly so that I'm not alone so much even though I really prefer training on both weekend days.  I wish my friends liked training on Sundays, that would be much nicer for me.  Alas.

Missed the last rep of the complex on the first attempt at 145; I tried to bounce the HPCs, got the first one but the second one was way forward.  On the second attempt, I reset at the hang for both HPCs.  Pretty ugly reps.  Can I say it again?  I hate power cleans.

Romanian deadlifts felt really good.

Felt like I was working harder than 80% on both 8:00 pieces.  The first one was all unbroken with deliberate transitions.  Strict handstand push-ups were fairly easy.  TnG light power snatches continue to be my absolute least favorite movement in all of CrossFit.  Double-unders FINALLY cooperated, no trips.  Second piece was much slower all around, I was breathing pretty hard throughout the whole thing.  

Sunday

AM
30:00-60:00 easy walk or hike

PM
A. Power clean, build to a max for the day
B. Double overhand Romanian deadlift w/straps, 3 x 4-5, 3010; 2:30 rest
+
8:00 @ 80% of [10 kettlebell swings @ 53 + 10 DB push presses + 40 double-unders]
4:00 rest
8:00 @ 80% of [21 ski erg calories + 7 wall walks]

AM

subbed 30:00 AirDyne @ Z1

PM

A. 175, 185Fx3

B. 155, 175, 195

+

3 + 5 DB push press @ 35/hand 

+

2 + 7 calories 


Meh, today was not the best.

I really hate power cleans.  I don't know how to use my legs, and I don't know how to get lower instead of wider.  Only pulled 185 twice, tried to catch it on one of the attempts but it was way forward.  I hit 185 18 months ago, so this is stupid.

Romanian deadlifts felt good.

I was breathing really hard on both 8:00 pieces; for some reason, I felt really out of shape on these.  May have been slightly ambitious with the dumbbell weight selection for the push press - only did 10 touch-and-go at the shoulders on the first round, but on the second and third rounds I was having to re-set at the shoulders after 5 reps.  Double-unders unbroken on the first round, tripped once in the 20's on the second and third rounds.  I'm pretty sure I cut my new cable too short, so I ordered another one.  Shoulders were fried by the time I got to the wall walks... 

Saturday

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

PM
A. Power clean, build to a tough-and-go 2RM
B. Double overhand Romanian deadlift w/straps, build to a heavy double, 4010
+
8:00 @ 80% of [1 rope climb + 30m Farmer's walk @ 70/hand + 4/side 1-arm DB shoulder-to-overhead @ 45]
4:00 rest
8:00 @ 80% of [12 ski erg calories + 20m moderate yoke carry (10m out & back)]

AM

30:00 of row, handstand walk, jog, wallballs

PM

A. 150, 160(1)x2

B. 240

+

5 + 15m FW

+

3 + 8 calories with 140 on the yoke 

I woke up with a very strong urge to do some wallballs.  First time with the 14lb ball since pre-surgery, and first time jumping right into squatting with zero mobility beforehand - great success, on both counts!  Can we pleeeeeeease start adding in some more stuff?  It's been 12.5 weeks.

Speaking of adding in some more stuff, I tested out some 105lb squat cleans - felt really good! I was a little hesitant at first, but got better a few reps in.

Power cleans were SHIT today.  The bar felt so heavy, and I kept catching very low on my chest, even at 135.  I did 5 at 160 two weeks ago... this is absurd. 

Both 8:00 pieces were fine, although I really dislike the yoke.  I picked it up ever so slightly off center on the very first carry and my back felt weird throughout the rest (totally fine now), but that's just something I'm not eager to mess with... 

Also, I got to the gym an hour earlier than Chels this afternoon, so to kill some time I played around with ring and bar muscle-ups - hadn't done any bar muscle-ups since I learned them back in the Spring, very happy that I can still do them! (video) As long as my hands aren't feeling like they're going to rip, I'd like to start practicing them more often...

Saturday

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

PM
A. Power clean, build to a tough-and-go 3RM
B. Double overhand Romanian deadlift w/straps, 3-3-3-3, 4010; 2:30 rest
C. DB shoulder press from seated on floor position, build to a 6-8RM
D. 1-arm DB row w/straps, build to a 5RM/side
+
10:00 @ 80%:
250m ski erg
:30 top of axle deadlift hold, tough

AM

42:00 complete with AirDyne, mobility, FLR and side plank

PM

A. 165(2)

B. 185, 195, 205, 215

C. 35(8), 40(6)

D. 70

+

4 rounds + 66m

with 90, 100, 100, 100 

+

bonus 800m sled drag with Chels, 45


Today was the worst.  Nothing felt good.

Power cleans were not nearly as crisp as they were last week, but figured I could get the triple at 165 since I did 5 at 160 last week.  On the second rep, my feet slipped on the platform and I ate it pretty bad, which scared the shit out of me.  Moved to the rubber mats and attempted 165 again a few minutes later, but I psyched myself out and had a hard time being aggressive - missed the 3rd rep forward, but the first two reps were pretty ugly.  I don't think I'll be lifting on a platform again, I tend to sustain enough injuries without additionally using dangerous equipment.  Chelsea and Matt both said that they've slipped recently as well... can we sand down the wood, or something?  This was not cool.

Romanian deadlifts are getting heavy.  The last rep on the last two sets may have been slower than a 0:01 ascent.

Surprised myself on the seated dumbbell press - probably could have gotten 10 reps at 35, so figured I'd give 40 a shot.  Much easier without a tempo, and much easier using a bench as a rack.

I'm getting so bored with dumbbell rows.  I feel like I'm never improving at them, and it's all limited by grip strength, even with the straps.

Speaking of grip strength, the axle holds were awful.  (Sidebar - pretty sure last week I had 140 on the axle (so 160 total), and did the final 0:20 hold with 110 - as I was loading the axle this week, I'm 99% certain that I had 45s and 25s on the axle, and stripped the 25s to do the final hold last week, so my results didn't account for the 20lb axle).  Started with 90 (35s + 20lb axle), and didn't really have an issue holding the 0:30, so bumped it up for the remaining sets, and then started to really struggle around 0:25 or so with 100.  Skiing was fine.

Gorgeous day for a sled drag, didn't want to waste it.

Saturday

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

PM
A. Power clean, build to a tough-and-go 5RM
B. Double overhand Romanian deadlift w/straps, 4-4-4, 4010; 2:30 rest
C1. DB shoulder press from seated on floor position, 3 x 3-4, 20X1; :60 rest
C2. 1-arm DB row w/straps, 3 x 3-4/arm, no tempo but still ensure a high elbow @ the top; :60 between arms, :60 rest
+
2000m row @ Z1, off every 500m for 2 touch-and-go double-overhand axle deadlifts + :20 top of deadlift hold after the rest rep

AM

30:00 AirDyne @ Z1, off once for a few minutes of stretching and once for a 0:60 handstand hold against the wall

PM

A. 160 (PR +20) - with olys, belt, and hook grip! video

B. 175, 185, 195

C1. 40(4), 45F, 40(2), 40(3)

C2. 70, 75(3), 75(3)

+

with 140, but only 0:20, 0:15, 0:10, 0:12 holds

bonus set at 90 with the full 0:20 hold

Saturdays are so chill. Love it. 

So, so happy (and relieved) that I can hook grip again!! It still hurts, but I think I'm beyond the point where I'm doing additional damage. Power cleans felt great; did all 5 reps at 145, 155, 160. The last two reps at 160 were pretty ugly (wide), but I'll take the 20lb PR. 

Romanian deadlift was fine.  195 might be the limit to keep the 0:01 ascent tempo.

Figured out how to use a bench as a dumbbell rack for the shoulder press, which helped immensely.  Tried twice to get a rep at 45/hand, but it didn't go far.  DB rows were tough.

The axle holds were AWFUL.  I just couldn't do it.  Even the bonus set at 90 was very, very challenging to hold for the full 0:20.  Stupid child-sized hands.

Saturday

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

PM
A. Power clean, build to a heavy single
B. Double overhand Romanian deadlift w/straps, 5-5-5, 4010; 2:30 rest
C1. DB shoulder press from seated on floor position, 3 x 4-6, 20X1; :60 rest
C2. 1-arm DB row, 3 x 4-6/arm, no tempo but still ensure a high elbow @ the top; :60 between arms, :60 rest
+
2000m row @ Z1, off every 500m for 4-6 touch-and-go double-overhand axle deadlifts - add a little from last week

AM

@ home

30:00 AirDyne @ Z1, off every 5:00 for 10 perfect push-ups + 10 air squats

PM

A. 160, 165F - nanos, no belt, no hook grip

B. 145, 165, 175

C1. 35, 40(4), 40(3)

C2. 60, 65, 70(4)

+

complete 

6 across with 120


Thumb is still broken.  I tried hook gripping an empty bar; this did not go well.  Getting annoyed.  Bar flew out of my hands on the pull at 165.  The 160 does not qualify as a heavy single.  The first pull of the ground feels ridiculously light, but as soon as I start to pick up speed I can't control the bar without a hook grip.

Romanian deadlifts felt good.

DB shoulder press was very challenging today - the actual pressing felt much more difficult than last week, and it was almost impossible to get the 40s to my shoulders from a seated position.  I don't know how I could get anything higher into the starting position, unless I recruit an assistant...

Dumbbell rows felt excellent!  

Axle deadlifts went better than last week - I changed my grip, and feel a little more secure with all my fingers and thumb wrapped the same way over the bar (so then I can rotate my wrists a bit to keep the bar in my fingers), as opposed to gripping the bar with the thumb wrapped one way and the fingers around the other way. 

Pleasant afternoon with my two best buds.  Really fun to watch Austin smash that workout.

Wednesday

AM
3500m row @ Z1
+
20:00 hamstring/hip/quad mobility work - work on knee flexion ROM

PM
A. Barefoot KB goblet squats, no sleeves, 3 x 4-6, 4211; :60-2:00 rest
B1. Romanian deadlift w/straps, 2-2-1-1, 41X1; :60 rest
B2. Close-grip bench press, 2-2-2-2, 21X1; :60 rest
C. DB weighted Peterson step-ups to box @ mid-shin, 3 x 15/side :60 between sides
D. Banded terminal knee extension, 2 x 20/side w/thicker band than last week; rest as needed
+
3 rounds easy:
2:00 AirDyne
15 glute-ham sit-ups
12 moderate reverse hypers

AM

complete

PM (immediately after AM)

A. 53, 70, 88(4)

B1. 183, 188, 193, 198

B2. 149, 154, 154, 154

C. complete with 25/hand

D. complete with black band

+

complete

160 on the RH

Totally weird work schedule today - didn't have to be at work until 11, but have to stay until after 8, so figured I'd combine the sessions.  Wasn't sure what to do food-wise - I didn't want to do all that work fasted, so I made a double PWO shake and had half while I was doing the mobility.  Not sure if that was optimal, but I don't plan on doing this again anytime soon.

Goblet squats felt great - was more limited by ability to hold the larger kettlebells than anything else.  The actual squatting felt good! Can I pleeeeeeeease try squatting with a barbell soon?

Romanian deadlifts were difficult - still can't hold on to a heavy bar, even with straps, and I'm definitely still driving through my right leg more than my left...

Bench felt great! 

Today was the best that the Peterson step-ups have gone - still a few wobbly reps (on both sides), but feeling more and more comfortable with the exercise.

Banded terminal knee extensions were good.  I think I might add these in more often, I like them.

Wednesday

AM
4000m row @ Z1
+
20:00 hamstring/hip/quad mobility work - work on knee flexion ROM

PM
A. Barefoot KB goblet squats, no sleeves, 3 x 6-8, 4211; :60-2:00 rest
B1. Romanian deadlift w/straps, 4 x 2-3, 41X1; :60 rest
B2. Close-grip bench press, 3-3-3-3, 21X1; :60 rest
C. DB weighted Peterson step-ups to box @ mid-shin, 3 x 20/side :60 between sides
D. Banded terminal knee extension, 1 x 30/side; rest as needed
+
3 rounds easy:
2:00 AirDyne
12 glute-ham sit-ups
15 light reverse hypers

AM

complete

PM

A. 35, 45, 53

B1. 183(2) across 

B2. 144, 149, 149, 149(2)

C. 20/hand across 

D. complete with green band 

+

complete 

90 on the RH

Austin showed up for his Z1 at the same time I did, which was a real treat.  Made that 4000m fly by!

Barefoot goblet squats felt really, really good.  No issues with the knee.  Interesting to note that depth is not a problem AT ALL on goblet squats.  I don't get it. 

When I was putting the kettlebell away, I picked it up weird and banged my broken thumb into the side of my leg, and heard and felt a large crack, which was very painful.  It kind of calmed down though, and I'm not sure if I did any additional damage or not.  It's not blown up like it was when I initially broke it, so I don't really think it's broken worse, but I don't know what else other than bone would have made a sound like that.  This is stupid.

Couldn't hold on to the heavier bar for the RDLs, even with straps.  Tried really hard to drive through both legs equally, but not sure how successful I was.

Bench press felt heavy; no spotter and chickened out on the last set.  The second rep was a struggle, so just racked it.

Petersen step-ups continue to be the hardest part of my week.  I think the box was just a little higher today than the box I was using at Active (middle block + rubber top), and had to take at least one small break in all sets of 20, on both legs.

Terminal knee extensions were interesting, I did my good knee first and thought I must have been doing them wrong because they were pretty easy, but then on my left knee I could definitely tell a difference.

Sigh.  One day, I'll be healthy.  Or dead.

Monday

AM
20:00 bike @ Z1, off every 5:00 for 3 controlled deadhang to inverted + 50 single-unders w/heavy rope if available
+
20:00 hamstring/hip/quad mobility work - work on knee flexion ROM

PM
A1. Romanian deadlift (use straps if needed), 3 x 3-4, 41X1; :60 rest
A2. Close-grip bench press, 4-4-4, 21X1; :60 rest
B. Goblet squats to parallel (no bench), 3 x 15 very light, 2111; :60-2:00 rest
C. DB weighted Peterson step-ups to box @ mid-shin, 3 x 15/side heavier than last week; :60 between sides
+
20:00 AirDyne @ Z1, off every 5:00 for 5-10 glute-ham sit-ups

@ Active 

AM

complete https://youtu.be/vkCoCyF4jvw

PM
added muscle-up practice, including 4 sets of 2 and one set of 3 (PR) https://youtu.be/YD8NcYLRboY
+

A1. 155, 165, 175

A2. 139, 144(2), 144(4)

B. 18 across 

C. 20/hand across 

+

complete, 10 across 

Today was pretty great.

Spent a ridiculous amount of time on stretching and mobility this morning - which makes a HUGE difference with how well my knee tolerates flexion.  It was stiff and uncomfortable before doing any mobility, and couldn't get below parallel without forcing it, but after about 45:00 of doing every stretch and mobilization I could think of, I couldn't tell a difference from right to left, and wasn't hesitating at parallel.  Still not super deep ROM (but when have I ever?), but I'm consistently getting a hair below parallel with no pain whatsoever after all the mobility.  Did probably a total of 35-40 air squats throughout the 45:00.

Wanted to practice muscle-ups today; these felt awesome.  I'm consistently catching the first one much higher than usual, and haven't missed a double in the last 3 days that I've tried.  And got a triple!  Excellent. A couple of the coaches remembered my flailing and failing from January and were pretty impressed with the progress, so that's neat.

Hook gripped the RDLs today - made a huge difference in being able to hang on, but there's a distinct possibility that my thumb might actually be fractured.  I'm just going to keep taping it and ignoring it.  As the weight got heavier, I felt like I was driving through my right leg more than my left, which I tried very hard to correct but it was still noticeable.

Should have had the 4 reps on all sets of the bench press, but my spotter (cough cough Kellie) dripped her sweat on my face and I got distracted and just set the bar down on my chest and couldn't finish the rep.

Goblet squats felt fine.  Didn't really stop myself at parallel, but I don't think ROM is much deeper than that at the moment anyway.

Petersen step-ups are literally the hardest part of my entire week.  So difficult.

Monday

AM
30:00 AirDyne @ Z1, off every 5:00 for 2 controlled deadhang to inverted + 20 single-unders w/heavy rope if available (seriously, only 20)
+
10:00 hamstring/hip/quad mobility work

PM
A1. Romanian deadlift, 3 x 4-6 loaded according to feel, can be aggressive if knee allows, 41X1; :60 rest
A2. Close-grip bench press, 5-5-5, 21X1; :60 rest
B. Goblet squats to bench just at parallel, 4 x 10 very light, 2111; :60-2:00 rest
C. DB weighted Peterson step-ups to box @ mid-shin, 3 x 15/side light w/controlled descent; :45 between sides
+
16:00 AirDyne @ Z1, off every 4:00 for :20-:30 hollow rock emphasizing flexed quads

@ Active

AM

complete 

PM

A1. 143, 153(4), 153(4)

A2. 129, 134, 134

B. 18 across 

C. 10/hand across 

+
complete


No issues at all with the single-unders.

Grip was the problem again with the RDLs - still not able to hook grip comfortably, and with the long tempo, I just couldn't hold on.

Bench felt good, getting used to the pause at the bottom.

Knee is still very, very tight at parallel.  Legs got pretty fatigued with the added weight.  This is sad.

Peterson step-ups went better than last week, but these are still so freaking hard.  I can tell that I need them, but that doesn't make them any easier.

Flexed quads on the hollow rock was a disaster.  I don't know if it's because my legs were so tired from all the other stuff, or just that it's harder to keep quads flexed during a hollow rock normally?  Either way, not very successful. 

Tough day.  

Thursday

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

PM
A1. Romanian deadlift, 3 x 5-6 loaded according to feel, can be aggressive if knee allows, 41X1; :60 rest
A2. Close-grip bench press, 6-6-6, 21X1; :60 rest
B. Air squats to bench just at parallel, 3 x 12, 3111; :60-2:00 rest
C. Peterson step-ups to box @ mid-shin - physically touch the working quad w/your hand to ensure activation, 2 x 20/side unweighted w/controlled descent; :30 between sides
+
20:00 AirDyne @ Z1, off every 5:00 for :45 front leaning rest on rings emphasizing keeping quads flexed

@ Active

AM

60:00 complete with Assault Bike, row, strict toes-to-bar, push-ups and freestanding handstand holds

PM

A1. 123, 133, 143(4)

A2. 124, 129, 129(5)

B. complete 

C. complete 

+

complete on Assault Bike 

ROM is completely back to 100% on the erg, pain free! 

PM session was much tougher than it looked on paper - legs are dead. Knee feels fine, though! 

Grip was the limiter on the RDLs - normally I would hook grip these, but my thumb is still jacked up from the other day. Getting better though, pretty sure it's not life-threatening. 

Tempo got to be tough on the cgbp. Had a spotter but chickened out on the very last rep. 

Set up the bench to just a hair below parallel - two 45s and a 25. No sharp pain at all, but knee is still pretty tight. 

Holy shit, the Peterson step ups were SO HARD. Jeez. Quads were definitely active, but so were glutes and hamstrings. Both legs were equally challenging. 

Legs were fried by the time I got to the bike, and had a very hard time keeping quads flexed for the entire 0:45. Leftie is still behind. 

Saturday

A1. Romanian deadlift, 3 x 5-7 light (more for hammie stretch than strength work), 41X1; :60 rest
A2. Close-grip bench press, 8-8-8, 21X1; :60 rest
B. Air squats to bench just at parallel, 3 x 10, 3111; :60-2:00 rest
+
20:00 AirDyne @ Z1, off every 5:00 for :40 front leaning rest on rings emphasizing keeping quads flexed

A1. 83(7) across 

A2. 114, 119, 119

B. complete 

+

complete 


Woke up for the second day in a row with knee not swollen at all, so this is promising!  It still gets swollen after activity, but at least it's getting better overall.

Romanian deadlifts felt really good - definitely need the stretch, although all the stretching over the past couple of days is really helping.

I don't think I've ever paused at the bottom of a bench press (Chelsea can attest that I'm a fan of bouncing the bar off my chest) - this ended up getting pretty challenging.  The 8th rep on the two sets at 119 were pretty much max effort, wouldn't have gotten a 9th.

Set up a 55lb+25lb competition plate to stand on to get the bench just at parallel - Mark Byrd said I was either exactly at parallel or maybe just a hair below, but with just the 55lb I was definitely above.  Knee was super, super tight on the squats.  Didn't get that sharp pain, it's just not really comfortable at that ROM (not in a bad way, definitely want to keep pushing this).  Could feel it swelling more and more with each rep... but happy to be testing it out.

Quad still isn't firing at 100% - I definitely felt a difference in left versus right on the FLR, and I also felt the tension decreasing after about 0:30... I was trying to flex as hard as I could, it just slowly started to shut off each time... 

Saturday

AM
30:00 AirDyne @ Z1, off every 5:00 for :30 front leaning rest on rings

PM
A. Snatch pull clusters, 3 x 1.1.1 @ 1RM snatch; :10 between pulls, 2:30 rest
B1. Single leg Romanian deadlift, 3 x 4-6/leg, 41X1; :60 between legs, :60 rest
B2. Close-grip bench press, 3 x 4-5, 30X1; :60 rest
C. Sorensen hold, 3 x :40; 1:20 rest
D. Star side plank, 3 x 15/side; :45 between sides
+
5 sets:
:15 AirDyne @ max effort
2:45 rest

AM

complete 

PM

A. complete @ 135

B1. 83, 94, 104

B2. 114, 124, 134 

C. complete 

D. complete 

+

complete 

Errrrr... This was the dullest training day in history. I totally understand the need for all these pieces, but I had to add in a few muscle-ups so there was at least one fun thing. 

Snatch pulls were fine. 

Single leg Romanian deadlifts were okay, keeping balance was the hardest part. 

Misloaded the bar for cg bench press and didn't realize it until I was stripping the bar (thought I was 10lbs heavier across). Dammit. 

Knee was being an asshole on the Sorenson holds... basically the whole inside half of my knee was a sharp ache (is that a thing?). I don't think the Sorenson holds hurt last week, so I don't know if all the hamstring stuff this week is catching up? I know the MCL is attached to the meniscus, but I don't remember where the hamstring tendons are exactly (it's been a long time since anatomy). This is new, and not cool. And I don't think this is something covered in a normal scope... so this makes me very nervous. 

Star planks were easy. 

Airdyne sprints felt great, but I'm not looking forward to these increasing in length... 

Edited to add: Google tells me the hamstrings do attach to the meniscus... specifically, the semimembranosus attaches to the posterior horn of the medial meniscus (which is where mine is torn/damaged). This makes more sense now... as long as this is all one problem which will be addressed in the scope, I'm not worried...

Tuesday 29 October

AM:
30:00 of: AD @ z1 + butterfly PU practice + DU practice - neither of which was happening this morning.  lots of work to do here.

PM:
A. Five sets of: Snatch x 1.1.1 (rest 10 seconds between singles)Rest as needed

B. Five sets of: Snatch-Grip Romanian Deadlift x 4-6 reps @ 4011
Rest as needed
+
Against a 2-Minute running clock, complete as many rounds and reps as possible of:
5 Handstand Push-Ups
5 Toes to Bar
5 Ring Dips
Rest 60 seconds between sets and complete a total of five sets (10 minutes of work).

A. 95, 105, 110(1.F.1), 110, 115 - these felt really smooth today.  was really good about catching back on my heels and not missing forward (except the one!).
B. 135 for all (5, 5, 5, 4, 4) – these are murder on my thumbs
+
cut down HSPU and ring dips to 1 per round
2 rounds + 1 HSPU each time - ring dips felt TERRIBLE today, but HSPU felt alright.  all TTB unbroken and easy (wow, what an improvement here! very happy with this).