Saturday

AM
10:00 @ 70% of [200m jog + 7 glute-ham sit-ups]
5:00 rest
10:00 @ 70% of [3 kipping handstand push-ups + 150m row]
+
20:00 shoulder mobility + scap pre/re-hab

PM
A. Squat clean & split jerk, build to a heavy single
B1. 1 segmented snatch-grip deadlift (pause just off ground, just below knees, & mid-thigh) + 1 snatch pull, 4 x 1 starting @ 1RM snatch & adding 10/set; :15 between all reps, :60 rest
B2. Hand-release push-ups, 4 x 15 fast; 2:00 rest
+
3 rounds for time:
10m handstand walk
8 stone-over-shoulder, 95
50 double-unders
+
1200m row w/increasing effort every 300m (2:10-2:05-2:00-very hard)

AM

Complete

PM

A. 185, failed jerk @ 190 (video)

B1. 135, 145, 155, 165

B2. Complete 

+

8:15

+

Complete 

Handstand push-ups were AWFUL.  I feel like I've lost all the progress I made on these in the spring.  Never made a set of 3 unbroken, lots of singles with a couple doubles and a couple fails.

Clean and jerk @ 175 was crisp and beautiful. Clean was easy @ 185 but jerk was a little soft. Cleaned 190 without an issue but failed the jerk. Video revealed that elbows dropped to point down at the floor on the jerk dip - never had a chance to save it. Didn't film any of the successful jerks, not sure if my elbows always do that or if that was one of my classic "oh it's getting heavy, let's change everything!" fails. Tried to clean 190 again but lost it forward and moved on. 

Snatch pulls at 135 and 145 were excellent; didn't get quite as high at 155 or 165. Hand-release push-ups were all very fast and easy. Also had an easier time keeping elbows tucked in - I feel like that's a result of all the scap work. 

All handstand walks and all double unders unbroken!! Transitions were a little slow because I was really wanting to recover enough to do each piece unbroken, even though that wasn't necessarily the goal. First round done in 2:00 flat, but then second and third rounds took just over 3:00 each. Stones got a little tough by the 3rd round, which surprised me. 

The row was really challenging. Never held exactly the pace I was supposed to. Bounced up and down a lot in the first 300m (2:07 to 2:15). Then was solidly 2-3 seconds slower at 2:05 and 2:00. Final 300 was awful - I built pace a little more slowly than last week to make sure I didn't flame out, but then couldn't get under 1:50 in the final 150m. 

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.