Saturday

A)
Snatch-grip deadlift
2-2-1-1-1 build to a tough single, 31X1; 2:00 rest

173(2), 193(2), 213, 233, 243

B)
Shoulder press
build to a moderate/tough single (not a max!), 31X1

75 - really no struggle at all,  but 85 didn't move

C)
AMRAP in 10:00
1 mile Assault Bike
30m DB walking lunge, tough
max distance in remaining time med ball bear hug carry, 75

210m with 40/hand for the lunges

D)
3 sets not for time
:30 Sorensen hold
:30 front leaning rest on rings

Complete

Saturday

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

PM
A. Power clean, build to a moderate touch-and-go triple
B. Barefoot single-leg Romanian deadlift, 3 x 3-4/leg, 31X1; :90 between legs
C. Shoulder press, build to a max
D. 1-arm DB row, 3 x 5-10, no tempo but still ensure a high elbow @ the top; :60 between arms
+
2-3 attempts:
best row pace in 5 pulls - yep, one more week here
full recovery
+
10:00 row @ 70

AM
43:00 complete @ home
AirDyne, mobility, push-ups and air squats

PM
A. 145, nanos, no belt, no hook grip
B. 125, 135, 140(3)
C. 120 (PR +5), 125F, 122F
D. 50, 55, 60(6)
+
1:25
1:25
1:26
+
complete

Buying my own AirDyne was the best decision ever.  Slept in AND did my AM session!

Power cleans felt solid, but 145 felt like a moderate place to stop.  Getting used to not hook gripping (I don't know if that's a good thing or a bad thing).

Single leg RDL was fine; balance started to become an issue as it got heavier.

Shoulder press felt FANTASTIC.  120 went up super easily, so put 125 on the bar, and failed immediately.  Tried 122 and this was actually pretty close, hit a sticking point pretty high and thought I had it for a minute there, but not quite. 

Dumbbell rows were much more fun without a tempo.  Grip is still the limiter (surprise surprise).

Alright, I'm satisfied that I just cannot pull faster than a 1:25.  Stupid.

Saturday

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

PM
A. Power clean, build to a moderate touch-and-go 5
B. Clean pull w/drop from top, 1-1-1 @ 185; 2:00 rest
C. Barefoot single-leg Romanian deadlift, 2 x 4-6/leg, 31X1; :90 between legs
D1. Shoulder press, 4 x 2-3, 21X1; :60 rest
D2. 1-arm DB row w/straps, 4 x 2-3/arm, 21X0; :30 between arms, :60 rest
+
2 attempts:
best row pace in 5 pulls (recommend damper @ 10 and long, very aggressive pulls right from the start)
full recovery - go again when you feel like you can rip it
+
2000m row @ 90% aerobic

AM

slept in, will make it up tomorrow

PM

A. 103, 135(4), nanos, no belt, no hook grip

B. Fx1, DNF

C. 103, 113(5)

D1. 100, 105, 110(2), 110(2)

D2. 65, 70, 75, 80F, 75

+

1:25

1:26

+

complete, 2:13.4/500m avg


Oh my god, this week has caught up to me in a bad way.  I'm exhausted and I feel like crap.  Was out late last night and had two beers, but I think it's the combined effect of the whole week that made me feel absolutely terrible today.  The worst part is, there's no end in sight - I have zero down time coming up in the next week...and I've gotten quite accustomed to a significant amount of down time. Blah.

Wasn't sure how the TnG power cleans would go without a hook grip, but it was actually okay.  Just too ambitious on the 135 - I definitely wouldn't have failed the 5th rep, but it probably would have been ugly and between my knee and my thumb, I didn't want to chance a bad catch.

Pulled the first clean pull and the bar flew out of my hands (just past my knees), and somehow my thumb got bent back in a terrible way.  I think this hurt more than when I first jammed it.  Had to take a lap outside, and had no interest in trying again.  God dammit, I'm sick of being injured.

Barefoot single-leg RDLs felt good, the best/most stable they've felt to date.

Shoulder press felt fine.  Had a very difficult time with the dumbbell rows today - I was warming up and intended to start heavier (since I got 75 for 3 last week), but I could barely hold on to the 65 today, so that's where I started. Tried the 80 on the 4th set and couldn't even pick it up off the bench to start one rep (left hand, normal grip issues, not broken thumb issues), so moved back down to the 75.  

These little row sprints are annoying.  Happy to get 1:25 this week, but I still feel like I could do better.  Hit 1:26 on the 4th pull, I was sure the 5th pull would be faster than 1:25, but it was not.  Same deal on the second attempt - hit 1:26 on the 4th pull, but then it didn't drop on the 5th pull.

The 2000m row felt good.  Gave myself a cap of 2:15/500m pace, no issues staying under that for the duration.

Saturday

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

PM
A. Power clean, 10:00 to build to a tough single - stop before feet move out
B. Clean pull w/drop from top, 1-1-1-1-1 @ 110-115% of A; 2:00 rest
C. Barefoot single-leg Romanian deadlift, 2 x 6-8/leg, 31X1; :90 between legs
D1. Shoulder press, 3 x 3-4, 21X1; :60 rest
D2. 1-arm DB row w/straps, 3 x 3-4/arm, 21X0; :30 between arms, :60 rest
+
3-5 attempts:
best row pace in 5 pulls (recommend damper @ 10 and long, very aggressive pulls right from the start)
full recovery - go again when you feel like you can rip it
+
1500m easy row cool-down

AM

60:00 complete with row, mobility, 20" box jumps and 6lb wallballs

PM
A. 145, 155F - nanos, no belt, no hook grip 

B. complete @ 165

C. 85, 95(7)

D1. 100, 105(3), 105(3)

D2. 65, 70, 75(3)

+

1:28

1:27

1:26

1:26

1:26

+

complete

Cycled through row and mobility a few times, then switched the mobility for air squats and step-ups, then graduated to box jumps and wallballs.  Box jumps felt great, no issues whatsoever. Wallballs also felt great, I didn't video these today but I know I'm definitely going as deep as I always have, and if that's not ATG, I'm not going to stress over it.  Tried one wallball with the 14lb ball, and while I think my knee would have been fine, my thumb was not.

Power cleans felt super crisp and easy through 145, although it felt super weird to do these without a hook grip (I hook gripped these while in CA when I thought it was just jammed and I told myself to just suck it up). Pulled 155 plenty high, but wasn't able to get my elbows around fast enough and caught my thumb a little weird, so I called it there. Clean pulls were okay. I'm really digging doing some of this stuff without all the gear. 

Single leg RDLs went much better this week, perhaps because I was barefoot? Not nearly as wobbly. 

Shoulder press and dumbbell rows felt great. 

Kind of annoyed at the row sprints - pretty sure that with practice and better technique, I could get below 1:25. 

Thursday

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

PM
A. Hang power clean, 10:00 to build to a moderate single - stop before feet move out
B. Clean pull w/drop from top, 2-2-2 @ 105-110% of A; 2:00 rest
C. Single-leg Romanian deadlift, 2 x 8-10/leg, 31X1; :90 between legs
D1. Shoulder press, 3 x 4-5, 21X1; :60 rest
D2. 1-arm DB row, 3 x 4-5/arm, 21X0; :30 between arms, :60 rest
+
12 sets:
:30 bike @ 80% aerobic - above Z1
:30 bike @ 50%

@ Active

AM

70:00 complete with bike, mobility, row, air squats, FLR and legless rope climbs (video)

PM

A. 145 in nanos, no belt

B. complete @ 155

C. 85(10, but wobbly), 85(9, still wobbly)

D1. 95, 100(4), 100(4)

D2. 55, 60, 65(4)

+

complete 

I really, really enjoy the unstructured round-the-world.  Cycled through bike, mobility, row and FLR until I was nice and warm, then added in the air squats and legless rope climbs in the second half.  Knee ROM continues to improve, was getting substantially deeper than just the other day.  Saw the class doing rope climbs, and wanted to throw those in the mix but one regular rope climb without socks burned the shit out of my leg, so I decided to work on legless.  I was very surprised at how easy these felt, compared to the last time I tried!  Not confident at all at the top to touch a target, but did 5 legless to the top of the rope before the knot (at least 10', definitely not more than 12').  That was neat.

Felt kind of drained going into the PM - all the sun is catching up with me. 

Feet were great on the 145 HPC but elbows weren't very fast so called it there. Clean pulls were fine. 

Struggled with balance on both legs on the Romanian deadlifts, and couldn't feel the left hamstring activate until the very last few reps on the second set. Merrrrrrr this is annoying. More of this, I guess. 

Bar felt heavy on the shoulder press, so I was surprised to hit the numbers I did. Dumbbell also felt heavy but grip was better than usual (despite fat handles). 

Only one more training session at Active! Loving being home, but I miss CSC. 

Thursday

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

PM
A. Power clean, 10:00 to build to a moderate single - stop before feet move out
B. Clean pull w/drop from top, 3-3-3 @ A; 2:00 rest
C. Clean-grip deadlift, build quickly to moderate single
D1. Shoulder press, 3 x 5-6, 21X1; :60 rest
D2. 1-arm DB row, 3 x 5-6/arm, 21X0; :30 between arms, :60 rest
+
10 sets:
:30 bike @ 80% aerobic - above Z1
:30 bike @ 50%

@ Active

AM
60:00 complete with bike, row, mobility and a few air squats, + 3 sets of 2 unbroken MUs

PM
A. 155 in nanos, no belt 

B. Complete @ 155

C. 245, no belt

D1. 75, 85, 95(5)

D2. 45, 55, 60(5)

+

complete 

Felt fantastic after the 60:00 AM session, so spent an additional 10:00 on muscle-ups. I'd like to try to get 3 in a row within the next week... these were excellent today, with the first one of each double caught very high (for me), with a lower catch on the second but no struggle. Getting more and more comfortable pushing ROM beyond 90 on the air squats, as long as I spend a ridiculous amount of time stretching first. 

So happy to put a little weight on the bar today! Feels good to get back to somewhat normal training. 

Didn't bring home any gear except for wrist wraps. Felt kind of nice to be able to hit the cleans and deadlifts easily without relying on shoes or a belt. Power cleans felt super crisp and easy, 145 felt like 95, so went up to 155 which was still very easy but not quite as crisp, so called it there. Clean pulls were fine. Clean-grip deadlifts were also very easy, speed slowed just a tiny bit at 245 so called that moderate and moved on. Built very fast (175-225-245). Thumb is still jacked up, but triple-taped it and was able to loosely hook grip for A-C. 

Shoulder press and dumbbell rows felt great. Assault bike also felt great. Solid day all around. 

Wednesday - post-op day 7

AM

20:00 AirDyne easy, off every 5:00 for 5 strict toes-to-bar

PM

A. Shoulder press

74(5), 84(4), 94(3), 99(3), 104(1), 104(1)

+

for 24:00

1. 6 butterfly CTBs

2. 3 strict handstand push-ups

3. 0:30 FLR

4. 3 strict ring dips

Felt much more comfortable/confident on the bike this morning.  Had the seat only one notch higher than usual (6), and didn't hesitate at the top with every revolution like I did yesterday.  Still a very easy pace, maybe Z0.8 today.

Shoulder press is embarrassingly weak. 

Butterfly CTBs continue to feel excellent! Sets of 3 strict handstand push-ups are getting to be quite consistent. FLR and ring dips fine and easy. 

Post-op appointment with Tim went well! He's pleased with how well I'm walking and how much I've already started using it. Showed me the photos, the tear was in the middle of the meniscus and he had to get rid of a bit of healthy tissue to get at it, but it should be good as new now. Apparently I also had a plica band that he got rid of, just because he saw it. Articular cartilage all looks great, no fraying of the meniscus on either side, acl is textbook.

He told me to start testing it out as much as I want - lunges, air squats, even jumping and running. Nothing loaded yet, but can start pushing it as much as I feel like unless it gets super pissed off. He said to expect it to go up and down for a while, and to be dealing with swelling for a while, but as long as it's not painful he's not concerned. Follow up is 8/27.

I'm kind of nervous to actually do anything, especially since it is still inflamed so easily from walking, but he said that's totally normal and still wants me to start testing it ASAP anyway...

Saturday - post-op day 3

Feeling really good today! Dramatic difference, even from yesterday. It's still pretty full of fluid, but not nearly as uncomfortable. Finally got to unwrap it and take a shower, which was delightful. 

Fooled around with some easy upper body stuff at the gym. Got a little lightheaded by the end, but felt really good to move around a bit. 

Crossover Symmetry activation 

+ 

Shoulder press 

75(5), 85(3), 95(2)x4

+

Strict pull-ups 

10, 5, 5

+

Butterfly CTBs 

5 sets of 5 (easy!)

+

Strict ring dips 

5 sets of 3

Still trying to wake up my quad... this is a very strange and alarming feeling.

Thursday

AM
A. Shoulder press, build to a max
+
AMRAP in 15:00:
Muscle-ups

PM
A. Squat clean, build to a max
+
For time:
30 squat cleans, 155

AM

A. 105, 110Fx2

+

20

PM

A. 185, 195Fx2, 190Fx1

+

7:41

Shoulder press felt really heavy today - disappointed with this. I kind of thought with all the strict handstand push-ups this would have translated over a little, but apparently not. I've hit 110 for 2 before, so this was stupid. 

Muscle-ups, on the other hand, were fantastic!! All singles, no misses. Wanted to hit 20 and I did! Only had one low catch, and the dip is getting much better overall. Tried to just go as soon as I felt confident I could get one without watching the clock, but I know I slowed down a bit in the middle and rushed the last 3 in under 0:90 because I really wanted to hit 20. Pretty cool. Time to start stringing some together consistently. 

Squat cleans felt terrible today - kept catching them really soft, even when warming up with light weight. Nothing felt crisp. The 185 was one of the uglier 185s I've ever made. Almost every single rep of the 30 at 155 was super ugly, with low elbows, soft catch, and rounded back when standing up the squat. Beat last year's time by just a couple of seconds, but last year was at 145, so I guess I should consider this a win. It just didn't feel good or look pretty. 

Wednesday

AM
3 sets:
3:00 AirDyne easy
3:00 t-spine/anterior shoulder mobility - switch it up set-to-set
3:00 AirDyne easy
3:00 light scap activation

PM
A1. Shoulder press, 4 x 1-2, 21X1; :60 rest
A2. BB upright row, 4 x 3-4, 3010; 2:00 rest
+
5:00 @ 95%:
3 ground-to-overhead, 85
3 toes-to-bar
6 ground-to-overhead, 85
6 toes-to-bar
and so on...
+
10:00 rest
+
1 set:
500m row @ 97%

AM
complete

PM
A1. 100(2), 105(2), 110(2), 115(1 - PR+7)
A2. 63(4), 73(4), 78(3), 78(3)
+
72 (12/15 GTO) 
+
1:44.0

Awesome day!  Loved doing the shoulder stuff in the morning, I felt like I had better posture throughout the whole day at work.

Shoulder press felt EXCELLENT.  Previous best was 108 from 18 months ago, and I'd failed 110 a few times since then, so getting 110 for an easy 2 was somewhat unexpected but very welcome.  115 was slow but not too sticky.  Hooray!

Barbell upright rows felt good, I felt like I was in a better position than the single arm upright rows with the dumbbells.

GTO/TTB piece was super fun, I really enjoyed this.  Would LOVE for this to be the repeated Open workout this year... Both movements felt great; did the first 3 GTO unbroken, then all quick singles with no resting.  TTB: 3, 6, 5/4, 6/6, these felt super fast and easy today, too (taped bar, with the gymnastics mat below so I didn't have to jump).  Finished the round of 12 at exactly 4:00, and knew I could beat Conner's score of 9/15 if I wanted it, so I just kept picking up the bar without hesitating.  I know the weight is a little less, but my 13.4 score was 69 in 7:00, so that's neat.

Row is 0:00.2 off my best of 1:43.8 (from 2013).  I'm trying hard not to be disappointed with that; this is the closest I've ever come to the vicinity of that time, and I was very happy with effort here today.  Not to mention, doing this 10:00 after the other piece.  I really thought I would have a little PR, I was holding 1:43 pretty comfortably through the first 300m, then it just ever so slightly drifted up to 1:44-1:45.  Breathing felt really good, and I felt like I was able to deal with the lactate much better than usual, I just could not pull any harder.  Never went above 1:45, never hit the wall, never mentally gave up, never slowed down, so this is all progress.  It just sucks that being 0:00.2 off a PR hurts just as bad as a 0:00.2 PR...

Thursday

10:00 light scap activation
+
A1. Shoulder press, 4 x 2-3, 21X1; :60 rest
A2. DB upright row, 4 x 1-2/arm, 3010; :60 between arms, :60 rest
+
For 12:00:
Evens: 8 CTB pull-ups
Odds: 6 easy air squats
+
3000m row @ 80%

Complete

+

A1. 95(3), 100(3), 105(2), 105(2)

A2. 45(2) x4

+

Complete

+

13:55.4, 2:19/500m avg 

+
gymnastics clinic

Shoulder press felt good, happy to hit 105 for 2, twice!  

Since I did the 45lb DB for 3 reps on the upright rows last week, I assumed I'd be able to get the 50 this week - NOPE.  Couldn't pull it all the way up, got stuck at chest-level.  So stuck with the 45.

Rhythm on the CTBs was all over the place.  Only one set was in rhythm for all 8 reps, and that was the one set I did on the taped bar.  

Air squats felt fine; knee has been a bit achy today, but the air squats didn't seem to affect that at all.

Row felt really good; played it safe for the first half (2:20-2:25/500m) - faster than a z1 pace, but wasn't sure how fast I could push it and still stay 80% for that long of a row, so I kind of just settled in to something that felt comfortable.  At 1000m left, I picked up the pace to 2:10-2:15, then under 2:05 for the last 500m.  Maybe this got to be closer to 85% at the end, but breathing felt good and I was in the mood to take the challenge today.

Gymnastics clinic was super fun, as per usual.  Did a bunch of bar muscle-up progressions and had a handstand walking contest with Jeff and Brandie - we all tied at just under 80' (the distance of the floor). Only touched the rings a handful of times; hands were very tender by this point and also I've gotten used to our rings and these are very, very different, and I didn't want to "tape over" what's been working for me.  Oh, and of course, tumbled a bit :)

Thursday

10:00 light scap activation
+
A1. Shoulder press, 3 x 3-4, 21X1; :60 rest
A2. DB upright row, 3 x 2-3/arm, 3010; :60 between arms, :60 rest
+
For 14:00:
Evens: 7 CTB pull-ups
Odds: 5 easy air squats
+
5 rounds:
:18 row very hard
2:42 row @ 70% effort

Complete 

+

A1. 90(4), 95(4), 100(3)

A2. 45(3) x3

+

Complete

+

Complete 

Today was a good day!  I wasn't sure when I was warming up (feeling every bit of day 3).

Shoulder press felt a lot stronger than last week. Used a men's bar, which probably doesn't make much of a difference, but it's worth noting.  Was barely able to keep the tempo on the upright rows, so didn't go up in weight. These are tough.

EMOM was nice and easy; CTBs felt good and knee continues to behave.  I don't want to get my hopes up, but... it feels good.  

Added in 5 muscle-ups (no misses!) after the EMOM and before the row, bringing my lifetime total to 31, and completing 30 for time in 30 days.  Considering that 17 of these were within the last 3 days, I'm pretty sure I'm going to shatter that very soon.  And, I'm very happy that I can do them when my arms are tired.  Thumbs up.

The row was much better than last week.  Took the 70% real slow (2:30-2:35/500m), but then I felt recovered enough to push the "very hard" much harder (1:37/500m).  Grip still got fatigued by the end, but this was almost pleasant today.

Thursday

10:00 light scap activation
+
A1. Shoulder press, 2 x 4-5, 21X1; :60 rest
A2. DB upright row, 2 x 3-4/arm, 3010; :60 between arms, :60 rest
+
For 12:00:
Evens: 4-8 CTB pull-ups
Odds: 5-8 easy air squats
+
5 rounds:
:15 row very hard
1:45 row @ 80% effort

Complete

+

A1. 88(5), 93(3)

A2. 40(4), 45(3)

+

8, 8, 8, 6, 6, 6 CTBs

5 air squats across 

+

Complete

Upper body felt kind of fried going into today's training. Even the scap work felt tough today.

My shoulder press is just sad; I know I haven't been doing much of this type of stuff at all, but I'm still slightly surprised that I haven't gotten any stronger here (I hit 93 for 4 in August 2013...).

Felt myself starting to lean to the opposite side on the heavier upright rows, so stuck to 3 reps to minimize this.

CTBs didn't feel as easy as last week, but rhythm was still good.  Felt like I was going to rip, so cut the reps down in the second half.

Knee felt great today on the air squats; stuck to 5 reps just to be safe, but it felt good throughout.  No "weird" feeling, no sharp pain, no pausing around parallel.  Achy now, and that spot on the back corner is still there, but nothing out of the ordinary.

I can't decide if I liked the structure of the row sprints or not.  I think it was just a long time to be pulling, my forearms were getting super fatigued.  Very hard would get down to 1:40/500m, 80% was around 2:25/500m. Before starting, I thought that 80% would be closer to 2:10/500m, but that proved to be way too ambitious after sprinting...

Thursday

AM (made up from Tuesday)
shoulder prep
+
30:00 Z1 of choice, off every 5:00 for 5-8m handstand walk

PM
10:00 light scap activation
+
A. Split jerk, build to 80-90% of 1RM
B1. Shoulder press, 2 x 5-7, 21X1; :60 rest
B2. DB upright row, 2 x 4-6/arm, 3010; :60 between arms, :60 rest
+
For 10:00:
Evens: 4-8 CTB pull-ups
Odds: 5-10 easy air squats
+
For max meters:
:90 row

AM

complete on the AirDyne

PM

Complete

+

A. 175, 185Fx2

B1. 75(7), 85(5)

B2. 20(6), 30(6)

+

8 CTBs across 

10, 10, 9, 5, 5 air squats 

+

433m (1:43.8/500m avg)

Handstand walking was super easy again today. Played with going a bit faster while maintaining good positioning. 

The jerk event on Saturday got in my head. Jerks have been feeling so good recently that I was thinking of opening with 185 at the competition, so I wanted to hit that today (90.2%). I jinxed myself by telling Chelsea before I started that I hadn't failed 185 in months. Jumped 125-145-165-175-185. 175 felt effortless. The first attempt at 185 was just a little forward, and I over corrected on the second attempt and lost my balance backward (never done that before). Soooo now I'm thinking to be safe I should open with 175 on Saturday. We'll see. 

Shoulder press was hard, the 5th rep at 85 wasn't pretty. Upright rows were weird, felt 'em in the front of my shoulder. 

CTBs felt excellent today (regular kip). Knee felt totally fine on the first two sets, which is why I went with the 10 reps, but then on the 9th rep of the 3rd set something didn't feel right. It's been achy on and off all day today, but I didn't get that "weird" feeling when squatting (which is why I took the chance with the upper limit of reps). And now it is just constantly hurting. UGHHHH this is the worst. 

Went out a little too hot on the row- saw 1:39 and panicked a bit. Held 1:41-1:43 for a bit, but drifted up to 1:45-1:46 in the last 0:30 or so. The average pace is exactly my 500m PR, and I can't imagine holding on to that for an additional 70m... 

Saturday

AM
CF Total

PM
A. Handstand walk, 5 x 10m unbroken; rest as needed
+
4 sets:
250m row @ 97%
4:30 rest

AM

@ TCCF

690 (295 BS, 100 SP, 295 DL)

PM

A. 5 complete in 5 attempts 

+

0:50.3; 1:40.6/500m avg

0:51.0; 1:42.0/500m avg

0:50.9; 1:41.8/500m avg

0:51.4; 1:42.8/500m avg 

Long and underwhelming day at the tccf comp.  Would have considered the day a success with just one PR (I was sure it would be the deadlift!), but no dice. Had 20:00 for each lift (plenty of time) and about 60:00 rest between lifts (too long).  Lots of power lifters there... Ended up with 3rd in the 145+ weight division.  This would have been the rare occasion on which I would have been happy to divide by body weight.  Or, have these women join me on my row sprints. Or, see them walk on their hands. 

Squat: 285, 295, 305F

285 felt much easier than it did on Tuesday, but 295 was tougher than I would have liked. 

Press: 100, 105F, 105F

Second attempt at 105 was very close. 

Deadlift: 295, 320F, 320F

295 felt very easy. 320 barely broke off the ground. Ughhhhhhhh. 

Handstand walking was on point today. I think I felt like I had something to prove after this morning. 

Didn't crash on the row sprints but dialed the pace back a hair on all 4 (held 1:39-1:42 for the majority).  That's probably what 97% means, right? 

Thursday

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

complete

+

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

+

A1. 175, 185, 195, 205, 210

A2. 3, 3, 2, 3, 3

+

complete

+

6:45 with 40s and 100s

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

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

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

testing - Wednesday 16 April

AM:

25:00 AD @ z1 (500-600 cal/hr)

PM:

A1. Shoulder press, build to a max
A2. Weighted pull-up, build to a max
B. Unweighted ring dips, 10 x 2, 20X1; begin a set every :60
+

10:00 AirDyne @ Z1

A1. 104, 110F, 108Fx2

A2. 205.5 (173 + 32.5) - PR

B. complete

+

complete (600-700 cal/hr)

AM weight @ home = 169lbs

PM weight @ gym (including belt) = 173lbs 

Disappointed with the shoulder press (max is 108 from August).  Used the men's bar for 104 and 110, then switched to the women's bar for the attempts @ 108, but couldn't get past my nose.  Weighted pullups and ring dips felt good!

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
Pure Farms - Applewood Smoked Bacon, 1 fried slice (12g)	50	0g	4g	4g	15mg	170mg	0g	0g
Red Potato - Red Potato - Small, 222 g	150	39g	0g	5g	0mg	0mg	2g	3g
Lunch
Beverly Int'l - Ump Vanilla Protein Powder, 1 scoop (31.5g)	120	5g	3g	20g	10mg	170mg	1g	1g
Trader Joe's Gluten Free Oats - Rolled Oats, 1/2 cup	150	27g	3g	6g	0mg	0mg	1g	4g
Trader Joe's - Almond Butter Raw Crunchy Unsalted, 32 grams (2 tbsp)	190	6g	17g	8g	0mg	0mg	2g	3g
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, 0.5 scoops	70	18g	0g	0g	0mg	0mg	0g	0g
Dinner
Avocado - Californian, Raw, 140 g	225	12g	21g	3g	0mg	5mg	1g	10g
Beef - Flank Steak (Usda Round Steak), 6 oz/84g	340	0g	16g	48g	140mg	60mg	0g	0g
Trader Joe's - White Jasmine Rice, 1/2 cup - Dry	320	70g	0g	6g	0mg	0mg	0g	0g
Snack
Egg - Whole, Raw, Extra Large, Xl, 3 egg	240	0g	15g	21g	630mg	240mg	0g	0g
TOTAL:	2,215	182g	97g	162g	1,435mg	1,055mg	8g	22g