Tuesday

A) Every 2:30 for 4 sets: 30m straight arm prowler push, moderate indoors

Complete with 100, got a little grindy at the end

B) 4 sets: 500m row @ 2:01.0-2:01.9/500m 2:00 walk rest

2:01.3, 2:01.4, 2:01.2, 2:01.3

C) 4 sets: 200m run easy :60 rest

Complete

Tuesday

AM

10:00 AirDyne

PM

A) Every :90 for 8 sets

15m straight arm prowler push, light indoors

B) 4 sets

500m row @ 2:02.0-2:02.9/500m
2:00 walk rest

C) 4 sets

200m run easy

:60 rest

A. 50x2, 80x2, 100x4

B. 2:02.3, 2:02.2, 2:02.3, 2:02.1

C. complete

Tuesday

A) 10 sets

100m run easy
:30 rest

B) 3 sets

500m row @ 2:02.0-2:02.9/500m
2:00 walk rest

C) Every :90 for 10 sets

15m reverse sled drag, moderate indoor grind

A. complete

B. 2:02.4, 2:02.3, 2:02.3

C. complete with 135 on the sled

+

one time through of the shoulder stuff, short on time but don't want to make a habit of skipping the rehab

Tuesday

A) 8 sets

100m run easy
:30 rest

B) 3 sets

500m row @ 85% effort - sustainable within & throughout each set
2:00 walk rest

C) Every 2:00 for 8 sets

15m reverse sled drag, heavy indoor grind

A. complete, first two were ~150m because I forgot where the squares were marked

B. 2:03.4, 2:03.4, 2:03.4

C. complete with 180 on the sled

+

3 sets of 10:

external rotations, elbow at side, 3lbs

external rotations, elbow on knee, 3lbs

serratus punches, 25lbs

+

3 sets of 10:

hammer curls, 15/hand

bicep curls, 12/hand

tricep roll backs, 15/hand

+

3 sets of 10:

dumbbell press, 15, 15, 12/hand

dumbbell bench press, 25/hand

Saturday

AM
10:00 AirDyne, 44 RPMs
+
mobility

PM
Joined the class! Emily and Mike did the following in 13:53, while I sort of shadowed Emily:
For time w/a partner, split all work as desired w/only 1 partner working at a time:
1000m row
50 sand bag or med ball squats
50 toes-to-bar or partner anchored sit-ups w/hands at temples throughout
800m run
50 sand bag or med ball squats
50 toes-to-bar or partner anchored sit-ups w/hands at temples throughout

(250m row, rest, 250m row, rest - 1:45-1:50/500m

40 goblet squats, 35

40 anchored sit-ups

200m run, rest, 200m run, rest

40 goblet squats, 35

40 anchored sit-ups)

+

3 sets, 10 each:

Crossover Symmetry

Z-press, PVC

3-way delt raise

+

3 sets, 10 each:

3-way bicep curl, 12/hand

Floor press, 25/hand

1-arm dumbbell row, 30/hand

Tricep pull-down, black band

Joining the class was SO MUCH FUN. I was so happy to see that the workout was easily modifiable to something I could do! First time running, and it was fine. I debated whether I should since I haven't asked Drew for permission, but figured if I could pull a 1:37 pace on the erg, I would probably be okay. And I was!

Bumped up the weights on the bis and tris. Those extra 2lbs on the bicep curls made a huge difference... 

Tuesday

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

PM
A. Snatch-grip deadlift, 3-3-3, 31X1; 2:30 rest
B. 1-arm DB overhead carry, 3 x 20-25m/side; :60 between sides
+
5 sets:
8 deadlifts, 125
16 row calories, damper on 1
8 glute-ham sit-ups
2:00 rest
+
10:00 mobility of choice

AM

3 sets: 

3:00 Assault Bike

400m jog

500m row

100 single unders, heavy rope

(36:00)

+

2 sets:

10 each As/Ts/Ys, 1lb/hand

10/side 4 position DB external rotation, elbow at side, 3lb

10 scap push-ups, from knees

10/arm single arm raises from scap push-up position

8/side DB external rotation, elbow on knee, 8lb

PM

A. 153, 173, 183

B. 25lb across 

+

1:51

2:00 (erg malfunction)

1:51

1:47

1:45

+
complete


Okay, so last night, I was thinking that it might be a little overkill to see Tim.  I decided that I wanted to test a handstand push-up again this morning to see if my shoulder was really still bothering me all that much.  And... it was almost pain-free! Consulted with Stephen and Kirk, and decided to keep the appointment with Tim for tomorrow just to be safe, but probably won't do any imaging or follow-up if things continue to improve.  Feel like I dodged a bullet, I've spent the last 10 days thinking I'd never do a muscle-up again.

Snatch-grip DL was tough on the grip.  Can't imagine ever snatching that.

Shoulder felt a little twingey on the first overhead carry - realized that I was trying to externally rotate my arm so my thumb was facing back and the dumbbell was in a straight line parallel to my feet.  If I didn't externally rotate, and let the dumbbell hover a little more neutrally (not totally horizontal, but maybe like 30 degrees), it was totally fine.  Kept the weight light.

5 sets felt really good.  Deadlifts AFAP.  Rowed between 950-1000 cal/h, which felt like max speed with the damper at 1.  Reached back with the left arm only on the glute-ham sit-ups, tried once with the bad shoulder and it was a bit uncomfortable.

Discovered during the mobility portion that I have really limited internal rotation on a sleeper stretch on the bad shoulder... doesn't really hurt all that much, just doesn't go past 45 degrees (left goes about 1" from the ground).  Hmmm.

Skyped with Mike.  We're not changing anything, assuming that the volume and intensity will pick back up a bit as my shoulder improves... 

Tuesday

For 10:00:
Evens: :30 2-arm passive hang from fat bar
Odds: :10-:15 L-sit
+
5 rounds easy:
200m jog
20m bear crawl
20m stone carry
20m prowler push, tough indoors
+
3 sets not for time:
2:30 anterior loaded banded march (bear hug a med ball @ your chest)
5/leg unweighted 1-leg reverse hyper, controlled throughout

complete 

0:15 L-sit across 

+

complete 

90 on the prowler on very sticky floors 

+

complete 

held a 20lb wallball

This was fun! And now I understand what all the complaining has been about on the banded march. Oy. 

Oh, and false alarm on the knee. Very gingerly tested an air squat and it's fine. I spent the last 16 hours in a dead panic that I tore what's left of my meniscus. That was weird. 

SO HAPPY TO BE OFF. 

Monday

AM
800m light/moderate sled drag, alternate forward & backward as desired
200m Farmer's walk, moderate/tough
+
10:00 mobility work of choice

PM
A. Back squat w/chains, 12 x 2 @ 45% 1RM on bar, 10X1 - emphasis on depth & speed; begin a set every :60
B. Pistols, 5:00-8:00 easy practice, don't accumulate more than 20 total reps
C. Weighted supinated pull-up, build to a max for the day
+
10 rounds for time:
1 rope climb
5 burpees
+
As a cool-down:
500m row
400m run
300m ski-erg
200m run

AM

subbed 30:00 AirDyne @ Z1

PM

A. complete with 135 on the bar

B. DNF

C. 235.5 (165.5 + 70, PR+4)

+

7:20

+

complete


Back squats felt AWFUL today.  I don't know what my deal was.  The bar felt so, so heavy when I unracked it each time.  I think depth was still good, but speed was definitely slower than it has been.

Intended to do the same thing with the pistols as last week, where I worked backwards from strongest knee sleeve to bare-kneed, but I was struggling big-time with the bees knees (left only).  I missed a few attempts when I just fell backwards at the bottom, but more concerningly, on my last attempt I felt a very sharp stabbing on the medial side.  Called it.  Fuck fuck fuck fuck fuck.  Haven't tested an air squat since then, I'm going to pretend it didn't happen.

Weighted pull-up felt great! The 70 was tough but not super slow, so I threw on 75 but only made it half-way.  I was hesitant to weigh myself since I haven't been tracking my food, so I started with the scale at 170 but I had to keep nudging it down, much to my surprise.  Mike was right, relaxing a bit isn't going to completely derail me.  That's a relief.

Didn't feel like moving much faster on the rope climbs.  I think I did a good job of dropping right into a burpee after a climb, but I took a few breaths before each climb.  Nothing was a limiter in particular, I just wasn't in a hurry.

Actually really enjoyed the cool down! 

Saturday

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

PM
A1. Wrist flexion stretching, kneeling w/top of hands on ground and fingers facing toward feet, rotate locked elbows forward and lean back w/fingers pressed into ground, 2 x 10 reps w/short pause @ end range; :30 rest
A2. Wrist extension stretching, kneeling w/palms on ground and hands supinated so fingers facing toward feet, lean back w/fingers pressed into ground, 2 x 10 reps w/short pause @ end range; :30 rest
B. Squat snatch, build to a tough single, then take off 15 and accumulate 5 more singles @ that weight; rest as needed
+
Every :60 for 10 sets:
1 muscle-up + 1 squat clean @ 125 + 1 front squat @ 125
+
1 time through, goal is no breaks:
:60/side plank
:40/side plank
:20/side plank

AM

32:00 of row, GHD sit-ups, run

+

15:00 of shoulder and calf pre/rehab

+

15:00 mobility @ home 

PM

A1/A2. complete 

B. 125, 110x5

+

complete 

+

complete 

Well, today was the first day in a week that I didn't leave the gym close to (or in) tears, so that's already a success. Three more days. 

My shoulders are FRIED from Thursday. Holy shit. I don't know if it's from trying to do the muscle-ups and snatches cold, or the heavy benching, but they are so stiff and sore. 

I think I'm going to start using knee sleeves again for snatching and cleaning. My knee doesn't hurt but I'm babying it and being hesitant on explosive movements. I don't know if I'm just subconsciously protecting it because I'm expecting it to hurt, or I know it's going to pop (it does with every single squat), but I'm not lifting well and it's getting annoying. 

Technique felt better that it has in a while on the snatches, but the bar felt very heavy. 

I was worried about the muscle-ups considering how sore my shoulders are, but they were fine. Mostly pretty low catches, but never in danger of failing. Squat cleans went better than last week, but it felt like I was catching high and riding into the bottom. Metcons, no wrist wraps, no belt. 

Shoulders complained on the side planks, but no issues going unbroken straight through. 

Wednesday

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

PM
A. Front squat w/no sleeves, 4 x 2-3, 20X1; 2:30 rest
B. Pendlay row, 4 x 3-4, 20X0; 2:00 rest
+
For 14:00:
Evens: 1 bar muscle-up + 4 CTB pull-ups
Odds: 10-15' handstand walk
+
For time @ 90%:
12 stone-over-shoulders, small stone
200m run
50m Farmer's walk, 100/hand
400m run

AM

subbed 22:00 AirDyne @ Z1

PM

A. 193, 203, 213, 223(2)

B. 143, 153, 158(3), 158(3)

+

3 sets complete 

3 failed BMUs 

ripped and called it 

+

5:30


Got to the gym a little before 5pm and it immediately stressed me out.  So many people.  So little space for activities.

Front squats felt okay - in nanos and with a belt.  Felt like my upper back was rounding quite a bit on the later sets.

Pendlay rows continue to be limited by grip.  Can I / should I use straps?

Made my first attempt at a BMU, which surprised me.  Doing the CTBs after the BMU was way harder than the TTB last week; the kip wasn't the same.  Still able to butterfly, but it wasn't smooth.  Missed the 4th and 5th BMU, but still did the CTBs (one of these sets was not butterfly, I was swinging all over the place).  Then missed the 6th BMU and ripped, so called it.  Handstand walks would have been easy if I had a place to do 10-15', but it was so crowded that I kept moving around each minute to stay out of peoples' way.

Last piece was fast and fun.  I always like shouldering stones.  Jogged most of the first 200m before I realized that I should be going faster than a jog.  FW may have  been a bit shorter than a true 50m, there was no space on the comp side where I would normally do 50m so I had to go through the class side while they were doing burpees.  Tried to push the pace on the last run, still not a sprint but it was definitely faster than the first 200m.  

Then I had a lovely dinner with Brandie and Leah, which was much needed.  There was a lot of laughing and also a horrible few minutes after we all ingested very, very potent jalapenos.

Talked with Mike a bit today.  I'm taking 2 weeks off from counting macros.  He tried to talk me off the ledge that taking some time off won't completely derail all my progress, but I only halfway believe him.  Why is my personality wired so that everything is all or nothing?  Why am I missing the "moderation" setting?  

Saturday

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

PM
A1. Wrist flexion stretching, kneeling w/top of hands on ground and fingers facing toward feet, rotate locked elbows forward and lean back w/fingers pressed into ground, 2 x 10 reps w/short pause @ end range; :30 rest
A2. Wrist extension stretching, kneeling w/palms on ground and hands supinated so fingers facing toward feet, lean back w/fingers pressed into ground, 2 x 10 reps w/short pause @ end range; :30 rest
B. Squat snatch clusters, 5 x 1.1; :10-:15 between singles, 2:00 rest
+
AMRAP in 8:00:
1 muscle-up
1 front squat from the ground, 145
2 muscle-ups
2 front squats from the ground, 145
3 muscle-ups
3 front squats from the ground, 145
and so on...
+
3 sets not for time:
:10-:15 L hang from bar accumulation
:10-:15 L sit on parallettes
5 moderate DB upright rows (both arms at same time)

AM

35:00 of row, wallballs, run, FLR

+

shoulder pre-hab

PM

A1/A2. complete 

B. 120, 120, 120, 125, 125(1.F)

+

4 + 4 MUs

+

complete
0:15 across for both
35/hand


Snatches felt better than last week, but still not crisp at all.  There was a couple of weeks where they were feeling great, I don't know what happened to that.  

Muscle-ups felt awesome again today!  I did the set of 2 unbroken, otherwise all singles with reasonably high catches.  Attempted a double on the very last set at the buzzer to close out the round of 5, but it wasn't even close.  Probably took just a hair too much rest between singles, I could probably push the pace a bit without risking failure.  But, here's why I didn't push it:

First time squat cleaning since pre-surgery, and it went terribly.  Warming up, 125 felt like 175 and I just lost all motivation to do this entire workout.  I just got really sad thinking that something that I have classically been good at is now a huge weakness and I don't have anything that stands out as a strength anymore.  Only squat cleaned the first 145, and I could barely stand up with it, so I ended up power cleaning then front squatting.  In metcons, no belt, and no wrist wraps (which was also challenging, I rely on those a lot but I didn't want to wear them on muscle-ups).  This blows.

Didn't even want to do the not for time stuff, I just wanted to go home.  

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.

Saturday

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

PM
A1. Wrist flexion stretching, kneeling w/top of hands on ground and fingers facing toward feet, rotate locked elbows forward and lean back w/fingers pressed into ground, 2 x 10 reps w/short pause @ end range; :30 rest
A2. Wrist extension stretching, kneeling w/palms on ground and hands supinated so fingers facing toward feet, lean back w/fingers pressed into ground, 2 x 10 reps w/short pause @ end range; :30 rest
B. Squat snatch clusters, 5 x 1.1.1; :10 between singles, 2:00 rest
+
5-4-3-2-1 for time:
Muscle-ups
Wall balls, 30 to 9
+
3 sets not for time:
:10 L hang from bar accumulation
:10 L sit on parallettes
5 moderate DB upright rows (both arms at same time)

AM

45:00 complete of row, handstand walk, jog, FLR

+ a little shoulder pre-hab

PM

MobilityFit clinic

+

A1/A2. complete 

B. 115 across

+

9:32

+

complete
35/hand


Didn't want to rush through either the AM or PM session today, so opted to train after the mobility clinic.  Also, figured that would serve as most of my warm-up...

Snatches didn't feel very crisp today, so decided to stick with a moderate weight that carried no risk of failure.  Probably a 50/50 split of true squat snatch and low/parallel power snatch.

Muscle-ups felt terrible today.  I don't know what I'm doing wrong or differently.  All singles, no fails but almost all extremely low catches.  And no discernible kip on the dip, which made a few of these very, very slow lock-outs.  This is so aggravating.  30lb wallballs were challenging; hit myself in the face once, lost my balance more than a few times, but never dropped the ball within a set.

L-sit on parallettes was surprisingly challenging after the L-hang.  Normally 0:10 wouldn't be anything to write home about.

Really enjoyed Drew's clinic.  Honestly, my biggest take-away was that I've been doing a pretty good job keeping up with lower body mobility on my own.  None of the stretches was particularly unpleasant, and nothing felt tight or like it really needed stretching.  After the clinic was over, I asked Drew about that pesky trigger point on the outside of my upper calf (right below the knee) which has been bothering me the entire time that my knee had been injured, so... 16 months? I can't get to it on my own, and Balza has only been able to get it once, so Drew suggested dry needling.  Now that I have real health insurance, I might see if he can knock it out.  It's more of an annoyance than anything, but I'd be very happy to see it go.

Wednesday

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

PM
A. Front squat w/no sleeves, 3 x 4-6, 20X1; 2:30 rest
B. Pendlay row, 3 x 5-6, 20X0; 2:00 rest
+
For 10:00:
Evens: 1 bar muscle-up + 4 toes-to-bar
Odds: 7 burpees
+
3 sets @ high effort:
300m run
3 rope climbs
2:30 rest

AM

complete

PM

A. 153, 173, 183(5)

B. 123, 133, 143

+

11:00 to complete the 10 sets

+

2:36

2:31

2:33

Mentally rough day/week.  Physically, everything continues to feel great.  Why do I feel like I need a vacation?

Front squats were just okay.  No belt and in nanos, but a good 30lbs under where I think I should be for this rep range.  Felt the 5th rep at 183 get a little ugly, so racked the bar instead of doing an even uglier 6th rep (although I'm certain I wouldn't have failed).

Pendlay rows felt good; it's been a while, I think I was doing them correctly?

Really liked the BMU/TTB combo!  Missed the second BMU, made it up at the end.

I also really enjoyed the run/rope climb piece (what!?).  Runs felt good, each one got a few seconds faster.  Decided to walk from the gym door to the rope and use that as my only rest, and jumped up immediately into the first climb.  Was pretty good about only taking 2-3 breaths before the second rope climb, but still hesitated a little too much before the 3rd climb on all 3 sets.  No issues at all (3 pulls for all) until the very last rope climb, which was definitely more of a struggle and took 4 wimpy pulls.

Wednesday

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

PM
A. 1 & 1/4 front squat w/no sleeves, build to a 1RM
B. Weighted supinated CTB pull-up, build to a 1RM (score as bodyweight + load added)
+
6 sets @ high effort:
1 bar muscle-up
5 burpees
1 bar muscle-up
:60 rest
+
3 sets @ high effort:
10 toes-to-bar
200m run
50m Farmer's walk, 70/hand
:90 rest

AM

complete

PM

A. 223

B. 229 (60.5 @168.5)(PR +14); pull-up PR at 231.5, but not CTB

+

7 sets attempted 

1/F

F/F

1/1

1/F

1/1

1/1

1/F

+

1:58

2:02

2:00


1&1/4 front squats felt really good.  The 223 felt extremely ugly, but didn't video.

Big PRs on the weighted CTB and weighted pull-up.  That's cool.  These felt super strong.

Missed several bar muscle-ups while warming up for the 6 sets, and started to get a little nervous.  When I finally hit one, I just counted that as the first set.  All burpees were high effort, and tried to jump back up the bar as quickly as possible with a reasonable chance of hitting the second bar muscle-up.  Overall, I guess I'm pretty happy with hitting the second one on 3 sets, considering that I thought this might be a little ambitious for my current level of bar muscle-up proficiency.  I think if I took an extra breath on those fails, I would have had more success - the "high effort" forced me to push the pace before I was certain I would get one.  And added an extra set because of the one set where I missed both.

3 sets felt awesome.  All TTB easily unbroken, FW easily unbroken, and felt really good to open up a bit on the runs - it's been a long time (June?).

Wednesday

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

PM
A. 1 & 1/4 front squat w/no sleeves, build to a 2RM
B. Weighted supinated CTB pull-up, 2-2-2, 31X0; 2:30 rest
+
6 sets:
1-2 bar muscle-up
200m easy jog
:90 rest
+
3 sets:
10 burpee toes-to-bar
50m Farmer's walk, 70/hand
:90 rest

AM

subbed 15:00 AirDyne @ Z1

PM

A. 203 (ugly)

B. 35, 40, 45 @167.5

+

complete, all singles 

+

complete, FW unbroken 

Happy to train today, there was a minute there this afternoon when I thought I wouldn't be able to.  Woke up feeling generally ill and like I got punched in the kidney, which got worse throughout the day.  Long story short, I have a kidney stone.  Fan-fucking-tastic.

1&1/4 front squats felt just okay; not happy with how heavy the bar felt.  193 started to get a little ugly, and probably should have stopped there considering how ugly 203 was...

Weighted CTBs felt really good.

Most of the bar muscle-ups felt good, but I still have no idea how to string two together.  Failed one rep in the middle somewhere, but rested 0:30 then hit it.

First set of burpee TTBs were awkward and slow, but found a better rhythm as the sets went on.

Wednesday

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

PM
A. 1 & 1/4 front squat w/no sleeves, 3-3-3-3 adding so that only last set is tough (no slow descent this week); 2:30 rest
B. Weighted supinated CTB pull-up, 3 x 2-3, 31X0; 2:30 rest
+
5 sets:
1 bar muscle-up
200m easy jog
:60 rest
+
5 sets:
1 rope climb
8 glute-ham sit-ups
25m Farmer's walk, 100/hand
:60 rest

AM

complete

PM

A. 123, 153, 163, 183

B. 25, 30, 35(2) @166
+
complete
+
complete

Another good day!

Front squats felt kinda heavy, and actually had a hard time getting much below parallel without the tempo on the first rep of each set.

Weighted CTBs continue to feel really strong.

Missed the first 3 or 4 attempts at a bar muscle-up, but once I made one, no further misses and, again, each rep got smoother and smoother.  

Rope climbs were nice and fast.  Walked between stations, but otherwise moved pretty steadily through everything.

Wednesday

AM
4500m row @ Z1
+
15:00 hamstring/hip/quad mobility work

PM
A. 1 & 1/4 front squat, no sleeves, 2-2-2-2 w/:03 initial descent (quick on the rest of each rep); 2:30 rest
B. Weighted supinated CTB pull-up, 3 x 3-4, 31X0; 2:30 rest
C. Bar muscle-ups, 5:00-8:00 practice
+
For time:
7 rope climbs
35 glute-ham sit-ups
100m Farmer's walk, 100/hand
+
3 sets:
300m easy jog
2:00 walk rest

AM

complete

PM

A. 163, 173, 183, 193 (video)

B. 20, 25(3), 25(3) @165.5

C. 5/5 (video)

+

6:58 (RC in 2:49)

+

complete 

Felt kind of stiff coming into today's training, but everything actually felt pretty decent.  

Front squats felt heavier than they looked.  Form started to go a little bit at 193.

Weighted CTBs felt really strong, that's cool.  Still not very comfortable in a supinated grip, but the pulling feels easy.

Bar muscle-ups went so much better than last week!  Definitely feels like one of those things that just needs continued exposure.  No misses, and each rep got smoother and smoother.  Would have liked to keep going, but ripped.  Please enjoy Chelsea's cameo.  Spoiler alert: she's dancing.

For time piece went well, I was moving pretty steadily but not really sprinting at any part of this, so maybe I could have gone faster (but I don't really know where - FW, perhaps?).  Rope climbs felt the best they ever have, definitely slowed down on the last two reps but really don't feel like I wasted too much time staring at the rope like I usually do (5 done under 2:00, which is a PR by 1, and one more than the 3:00 tester from a few months ago).  Wanted to break the GHSU into 20/15, ended up doing 20/9/6, with the last 6 being extremely dizzy.  FW was fine, broken 25x4.

Saturday

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

PM
A1. Wrist flexion stretching, kneeling w/top of hands on ground and fingers facing toward feet, rotate locked elbows forward and lean back w/fingers pressed into ground, 2 x 10 reps w/short pause @ end range; :30 rest
A2. Wrist extension stretching, kneeling w/palms on ground and hands supinated so fingers facing toward feet, lean back w/fingers pressed into ground, 2 x 10 reps w/short pause @ end range; :30 rest
B. Squat snatch, 10:00 tech/speed work - you pick the loads according to feel, but nothing heavy
+
AMRAP in 10:00:
1 muscle-up
5 wall balls, 14 to 9'
+
3 sets not for time:
:15 L-sit on parallettes
4/side light/moderate DB upright rows, 3110

AM

30:00 of row, jog and freestanding handstand push-up practice

PM

A1/A2. complete 

B. up to 113, 4 easy singles there 

+

11 + 2 wall balls 

+

complete 

30, 30, 35lb dumbbell 


Today was pretty good!

Snatching felt great.  Super solid.  

Muscle-up / wall ball thing was fun!  No misses on the muscle-ups, but a few in the middle were caught dangerously low, so I slowed down a touch.  Tried not to watch the clock, but I was probably taking about 0:20 transition time after each set of wall balls to chalk up and prepare.  Wall balls super easy, no issues at all.  

Wednesday

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

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

AM

complete

PM

A. 133, 153, 173 (video)

B. 221.5 (166 + 55.5) (video) (PR)

C. complete, several fails and one make

+

complete 


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

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

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

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