Saturday

AM
For time @ 70%:
1000m row
50m Farmer's walk, 100/hand
750m row
75m Farmer's walk, 100/hand
500m row
100m Farmer's walk, 100/hand
+
10:00 shoulder mobility


PM
10:00 bar muscle-up practice
+
A. Front squat, 3 x 3-5, 20X1; 2:30 rest
+
10:00 legless rope climb practice - don't die
+
For time:
15 burpees
30m shuttle run (15m out & back)
200m row
30m shuttle run
20 thrusters, 80
30m shuttle run
200m row
30m shuttle run
15 burpees
+
10:00 AirDyne @ Z1

AM

16:58

+

complete

PM

complete - none today :(
+
A. 155, 175, 195(5)
+
complete - also unsuccessful
+
6:05
+
complete

AM piece was a really fun change of pace!  Loved it.

Timing was off on the bar muscle-ups today - I wasn't being patient and letting my hips come up and was trying to turn over too early.  Meh.  This is annoying.  They felt so easy last week!

Front squats felt excellent; started on the conservative side, but knee feels great.  

Legless rope climbs were kind of disastrous today.  I feel like my fingers aren't strong enough to do these.  It's not really grip strength, or at least what I think of as grip strength, it's like the actual finger muscles that feel weak.  Made it 3-4 pulls every attempt but then just couldn't hold on for another pull.  Also annoying.  But, I didn't die! So there's that.

The for time piece was SO FUN! I should have gone faster in the beginning, but had a really nice negative split.  The thrusters were surprisingly terrible, this was by far the worst part of the whole thing.  Broken 10/5/5 with too much resting in between sets.  I think the 20 thrusters took 2:00 exactly.  Rowed at a 2:05 on the first row and 1:55 on the second row.  Last 15 burpees done AFAP, just over 0:30.  Breathing was really high throughout the whole thing, but it was kind of fun to push through the high breathing and just keep going.  Except for during the thrusters.

Sunday

A. Deadhang-to-inverted, 5 x 2; begin a rep every :45
B. Snatch balance, build quickly to a tough single
C. Overhead squat, 2-1-1, 22X1; 2:00 rest
+
8 sets for even times:
1 rope climb
7 DB thrusters, 25/hand
run to opposite wall & back
:75 rest
+
400m sled drag, heavy grind

A. complete

B. 155 (video)

C. 165(2), 175, 185 (PR+20) (165 video) (175 video) (185 video)

+

0:48

0:44

0:40

0:40

0:43

0:38

0:36

0:38

+

complete with 170 on the sled

Today was really fun!

Snatch balance was tough at 155, so stopped there.  Actually failed it twice before getting it, which was surprising and annoying.

OHS singles felt pretty good, but the behind the neck jerk was really shaky, and the double at 165 was rough.  Didn't pause for a full 0:02 in the bottom at 185.  Definitely lacking confidence in getting the bar overhead.

Thought the 8 sets would be rough, but it was super fun! That was a pleasant surprise.

Had no idea what to do for the heavy sled drag.  Went with a couple of pounds over BW (because it was easy to load).  Stopped quite a bit, but it actually wasn't nearly as bad as I was expecting.  Much more enjoyable than the 1200m slow slog.

Saturday 28 June

AM
60:00 @ easy pace:
200m run
100 single-unders
:10 freestanding handstand hold
25 row cals
:60 front leaning rest on ground

PM
A. Standing triple jump, work up to a max distance
B. Snatch-grip deadlift w/pause just below knees, 4 x 1-2; 2:00 rest
+
For reps/distance:
2:00 stone-to-shoulders, 95
2:00 rest
2:00 yoke walk w/10m turnaround
2:00 rest
2:00 shuttle run w/25m turnaround
+
3 sets:
:35 row @ max effort
4:45 rest

AM
complete

PM
A. 18'7" (PR by 9")
B. 185(2), 195(2), 205(2), 215(1)
+
19
80m with 100 on the yoke
350m
+
185m, 1:34.5/500m average
185m, 1:34.5/500m average
181m, 1:36.6/500m average

Happy to PR on the triple jump, since I didn't PR the last time I did this at the OPTathlon.  Old PR was 17'10" (April 2012!) and had 5-6 jumps today that were all over 18'. Still a pathetic jumper, though... 

Snatch-grip deadlifts felt better than the last few weeks.  Should have gotten the second rep at 215 but dropped it because my thumbs were complaining.  Sad.

Stone/yoke/shuttle thing was really fun.  Wanted 20+ stone-to-shoulders, but just wasn't moving fast enough (steady the whole way through, just not super fast).  Dropping the yoke and turning every 10m took a lot of time, never really struggled here.  2:00 of shuttle runs was just stupid.  Got pretty slow in the middle.

Row sprints were awful today.  Got nauseous after the 1st one and felt terrible for at least 30:00 after... Dropped off quite a bit on the last 0:08 of the 3rd one - went from 1:32/500m to about 1:38/500m and much lower s/m (surprised the total meters was only off by 4, it felt like I dropped off way worse than this).