Saturday

AM
30:00 AirDyne or mixed round the world of choice @ Z1, if on AirDyne off every 5:00 for 6-8m slow reverse bear crawl w/light bumper on low back (think of trying to keep that level), if not just include the bear crawls somewhere in the mix

PM
A. Snatch pull clusters, 3 x 1.1.1 starting @ 100% 1RM snatch; :10 between singles, :90 rest
B1. Single leg Romanian deadlift, 3 x 2-3/leg, 41X1; :60 between legs, :60 rest
B2. Close-grip bench press, 2-1-1, 30X1; :60 rest
C. Russian kettlebell swings, 3 x 15-20 moderate unbroken; :60 rest
D. Star side plank, 3 x :40/side; :50 between sides
+
5 sets:
:10 sled push w/straight arms, outdoor loaded for fast foot turnover
1:50 walk rest

AM

complete with AirDyne, dead hang to inverted, reverse bear crawl w/ 10lb bumper, freestanding handstand holds

PM

A. 135, 145, 155

B1. 135, 140, 145(2)

B2. 154(2), 164, 169

C. 70(20) across 

D. complete 

+

complete with 90 on the prowler 

Quiet afternoon in the gym, which is always nice. 

Snatch pulls felt okay - I've always focused on being patient on the pull and bringing the bar into my hips, but Angel made a comment about my elbows not getting very high, which is something I've never emphasized. The second pull/turnover is where I think I have the most problems snatching, so maybe this is something to consider moving forward. 

Lost balance at the bottom on the 3rd rep of the single leg RDL, otherwise should have been good for all 3.  Started to  feel these in my upper quads, which felt weird. Wore the black knee sleeves just to see if that would make a difference. It may have while I was doing them, but as soon as I pulled them down my knee blew up (swollen and really sore) so maybe that wasn't a great idea after all. 

Bench press felt really good - the 169 at tempo wasn't very hard at all, so Angel convinced me to go for a bonus rep to PR, which failed (174, current max is 170). I could probably get that relatively soon though, on a day structured differently. 

Kettlebell swings were no big deal.

Struggled to get my foot up as high as usual on the star planks - my outer glute/hip felt very fatigued and a little sore (from the SLRDLs?), but I could hold the 0:40 fairly well. I would guess that 0:45 would be where these might start to get shaky. 

Energy faded badly by the time I went outside for the prowler sprints. I'm sure this was a combination of the heat index (gross) and the fact that it had been a very long time since breakfast by that point. Recovery between sprints was fine, but I felt like I wasn't hitting top speed at all. 

Sad to think I only have 2 training days left... starting to get a little freaked out. 

Saturday

AM
40:00 AirDyne @ Z1, off every 5:00 for 6-8m slow reverse bear crawl w/light bumper on low back (think of trying to keep that level)

PM
A. Snatch pulls, 6 x 1 starting @ 105-115% 1RM snatch; :90 rest
B1. Single leg Romanian deadlift, 3 x 3-4/leg, 41X1; :60 between legs, :60 rest
B2. Close-grip bench press, 3 x 2-3, 30X1; :60 rest
C. Hip extensions, 3 x 5-7, 2011; 2:00 rest
D. Star side plank, 3 x :30/side; :60 between sides
+
5 sets:
:21 AirDyne @ max effort
3:39 rest

AM

skipped; subbed 2h bike ride with Mom in the PM

PM

A. 143, 148, 153, 158, 163, 168

B1. 124, 129, 134

B2. 149, 154, 159(2)

C. 20, 30, 40

D. complete
+
complete


Skipped the ride on Demetrius for a ride on the Loveland bike trail with Mom this afternoon - perfect, beautiful day for this.  15 miles on a beach cruiser.

Training was fine - nothing exciting to report. 

Snatch pulls felt heavy.

Single leg romanian deadlifts felt really stable today, no issues with balance or weight.

Bench press felt better than it has in recent weeks; Emily was spotting on the 159 and said she thought I could have gotten a 3rd rep, but I don't think it would have happened.  Didn't try.

I've figured out that my knee just hates to be locked in extension - the hip extensions feel the same as the Sorenson holds on my knee.  Other than that, these were fine and could have started heavier.

Star planks were solid today.  No issues whatsoever holding for 0:30.

Used Eduardo for the sprints - Demetrius has something funky going on with his pedal.  The first 4 were fine, but felt pretty rough finishing the 5th.

Super proud of Mom this week - and impressed! - for trying something so far outside her comfort zone, and loving it.  She did her 400m Farmer's walk unbroken today!  She seems motivated to join Kellie's gym when she gets back; hopefully it works out for her.  I love seeing her like this.

Saturday

AM
35:00 AirDyne @ Z1, off every 5:00 for :30 front leaning rest on rings

PM
A. Snatch pull clusters, 4 x 1.1 @ 105% 1RM snatch; :15 between pulls, 2:30 rest
B1. Single leg Romanian deadlift, 3 x 4-5/leg, 41X1; :60 between legs, :60 rest
B2. Close-grip bench press, 3 x 3-4, 30X1; :60 rest
C. Sorensen hold, 3 x :45; 1:45 rest
D. Star side plank, 3 x :20/side; :40 between sides
+
5 sets:
:18 AirDyne @ max effort
3:12 rest

AM

complete

PM

A. complete @ 143

B1. 104, 114, 124(4)

B2. 134, 144, 154(2)

C. complete 

D. complete 

+

complete 

Super chill day in the gym today. 

Played around with externally rotating the rings a bit on the FLR. 

Snatch pulls felt fine, the first one of each cluster was super easy, but had to concentrate a little more for the second. 

Everything else was fine. Knee still doesn't like the Sorenson holds. Last two sets of AD sprints got kind of gross. 

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...

Saturday

AM
30:00 AirDyne @ Z1, off every 5:00 for :20/side star plank

PM
A. DB rear foot elevated split squat, 1 x max reps/side up to 8 @ .33 bwt/hand, 30X0
B. Close-grip bench press, build to a max for the day
C. CTB pull-ups, 4 x 7-10 unbroken; rest as needed
+
3 sets for even times:
24 AirDyne calories
3 rope climbs
12 burpees
3:00 walk rest
+
10:00 AirDyne @ Z1

AM

complete

PM
A. 8/8 @ 55/hand 

B. 155, 165Fx1, 160Fx1

C. 10, 10, 10, 7

+

4:41

4:43

4:48

+

complete 

Ugh it was SO HOT today, everything felt sluggish and gross. Better get used to it... 

Split squats weren't really challenging, but my knee really hates these (even with knee sleeves on) when it's the elevated leg and the knee is maximally flexed at the bottom. Hopefully this was just for testing, I really don't want to do these again until my knee is fixed. 

155 bench was EASY. Perhaps made too big of a jump to 165, it wasn't even close. Maybe could have gotten 160 if I tried that first, almost had it but Cody helped. 

Started each set of CTBs with a max set of butterfly, then reset as needed without dropping off. 5ish is getting to be fairly consistent. Hit 7 in rhythm on the 3rd set! But then the last set was a disaster with no rhythm at all. I think I forgot how to kip normally, butterfly is feeling much more natural. 

Happy that my times were pretty even on the rope climb piece, normally I drop off really badly with that many rope climbs. Only the very last climb got dicey, I hung out 1' from the top for a really long time...

Saturday

AM
30:00 AirDyne @ Z1, off every 5:00 for :15/side star plank

PM
10:00 muscle-ups practice - no more than 5 total reps
+
A1. Back squat, 3-2-1 all @ 70-80% effort - nothing heavy here, 20X1; 2:00 rest
A2. Strict pull-up, 3 x 5-10, 21X0; 2:00 rest
+
For 10:00:
Evens: 1 rope climb
Odds: 10m/side heavy DB overhead carry
+
4 sets:
:10 AirDyne @ 100%
2:20 walk rest

AM

complete

PM

complete 

+

A1. 165(3), 185(2), 205(1)

A2. 7 across 

+

complete 

70x1, 75x4

+

complete 


Muscle-ups felt great again today! Caught one of them kind of low, but the other 4 reps may have been among my best muscle-ups ever, at least on the fat rings.  Kipping the dip is getting a little better.

Back squats were silly, these were so light.

Strict pull-ups also felt great, all pronated.  Messed up the tempo on the first set of strict pull-ups (paused at the top as well as the bottom).

Rope climbs were all fast and easy.  DB was super awkward to get overhead, but the actual carry wasn't too tough.

0:10 sprints are quite enjoyable! I know that's going to change though... 

Saturday

AM
10:00 @ 70% of [250m row + :20/side star plank]
5:00 rest
10:00 @ 70% of [15 AirDyne calories + 8m handstand walk]
+
20:00 shoulder mobility + scap pre/re-hab + muscle-up play time

PM
A. 1 push press + 2 push jerk + 3 split jerk, build to a heavy set
B. 2 snatch pulls + 1 power snatch , 5 x 1 building; :05 between reps; :90 rest
+
AMRAP in 5:00 - get back to the bar!:
30 ground-to-overhead, 95
30 bar-facing burpees
+
1000m row very easy immediately following completion of AMRAP

AM
complete
+
10/10 muscle-ups (video)

PM
A. 160
B. 85, 105, 115, 120F, 120F
+
29 burpees (2:36 Grace)
+
complete

Muscle-ups are getting easier and easier, and I'm getting much more confident that I can hit them on command.  I'd like to catch them a little higher, I just don't know how, and don't really want to mess with it now that I finally figured out how to do them consistently... I'm going to the gymnastics clinic on Thursday, and may try to get some coaching on that front.  I tried for a double on every attempt today; some were close, some were not.  I'm having a hard time replicating the aggressiveness of the first one when the rings are swinging a bit.  Soon, though.  (PS - If we take the most recent 30 MUs for time, I've hit 32 this week!)

Overhead complex felt super heavy today.  Went for it just the once, and was relieved to get through it in one shot.

Snatch pulls felt excellent, but I think I forgot how to power snatch.  All the pulls were easy and really high, but the snatch at 115 was caught really wide and with bent arms.  Maybe I jumped too aggressively.  I was just so excited to finally snatch again that I may have been a little ambitious... (but also, I hate catching anything in the power position, so perhaps this isn't terribly surprising).

Really wish I had gotten back to the bar (I was so sure that I could!), but I gave this my best effort today, and I have to be satisfied with that.  Did exactly what I wanted to on the G2O (10 TnG then all quick singles, staying close to the bar and no resting).  Finished these 0:20 faster than last week.  I would have to hit another large set TnG to reduce my time any more than that, but I didn't want to run into the problem I had last week of resting between larger sets.  Tried to just keep moving at a steady pace on the burpees, but my legs felt like lead.  I felt like I was moving at max effort, but I could tell that it wasn't very fast.  If it means anything, those extra 2 burpees made this hurt 1000X worse than last week...

Saturday

AM
10:00 @ 70% of [250m row + :15/side star plank]
5:00 rest
10:00 @ 70% of [15 AirDyne calories + max freestanding handstand hold]
+
20:00 shoulder mobility + scap pre/re-hab + muscle-up play time

PM
A. 2 push press + 2 push jerk + 2 split jerk, build to a heavy set
B. Snatch pull clusters, 4 x 1.1.1 @ 135, :10 between singles, :90 rest
+
AMRAP in 5:00:
30 ground-to-overhead, 95
30 bar-facing burpees
+
1000m row very easy immediately following completion of AMRAP

AM
complete
5 muscle-ups of 8 attempts :D

PM
A. 155

B. Complete 

+

27 burpees 

+

Complete 

HOORAY FOR MUSCLE-UPS!  Missed the first two, then made #s 3, 5, 6, 7, 8 with a very near miss on #4. All on one aggressive first swing, on the skinny rings.  This brings my lifetime total up to 14.  

Barbell complex felt really good. Did the full complex at 135 and it was surprisingly easy, so did it again at 145 and it was still really solid, so figured I'd try 155 for the heck of it. Push presses were cooperating today, so that was nice. 

Snatch pulls felt excellent. All of them were patient into the hips and got to chin level. Getting antsy to snatch again... 

A little disappointed with the AMRAP. I should have started doing quick singles earlier; I spent way too much time staring at the bar. Did 7/5/5, some 3s, then singles. Finished Grace at 2:54, which is kind of pathetic, it should have been under 2:30 for sure.  Kept a steady pace on the burpees. There's no reason I shouldn't have made it back to the bar. Dammit. 

Tuesday

AM
shoulder prep
+
30:00 Z1 of choice, off every 5:00 for 5-8m handstand walk

PM
A. Muscle-ups, 5-10 attempts only; full recovery between attempts, play around w/slow air squats during rest, just a few at a time
B1. DB bench press (feet on floor), 3 x max @ 50/hand, 20X1; :60 rest
B2. DB power row, 3 x 1-2/arm, 20X0; :60 between arms, :60 rest
+
For time:
5 rope climbs
heavy prowler push w/straight arms to opposite wall and back
3 rope climbs
heavy prowler push w/straight arms to opposite wall and back
1 rope climb
+
5 rounds:
:60 AirDyne @ 90% aerobic
:15 rest
:15/side star plank
:15 rest

AM

complete on the AirDyne; 8m across

PM
A. 0 of 10 :(

B1. 12, 11, 11

B2. 70(2), 75(2), 80(2R/1L)

+

9:14 with 180 on the prowler 

+

Complete 

Sad day on the rings.  Worked all of these on the first swing, and I was getting high and turning over most of them, just was a hair unstable in the catch and couldn't save any.  I'm getting so antsy to hit them consistently.

DB stuff was fine as per usual.  Grip was the issue with the 80lb power row, barely got the 2 on the right, and couldn't even try for the second on the left.

UGH.  Rope climbs continue to be my nemesis.  The first 5 actually felt really good, I moved through the first 3 pretty quickly, and I think I finished the 5 somewhere around 2:30 (pretty much exactly what I expected).  But then the set of 3... I think these took at LEAST 3:00, probably closer to 4:00.  My grip and arms were just so fatigued when I got close to the top that I was afraid of falling, so then I'd rest longer, but then I'd still get in trouble at the top... and the last rope climb was nothing short of terrifying.  I rested a whole minute after finishing the prowler before starting, and I still came very close to falling off the rope at the top.  I was like 1' from the top and felt like if I took one more pull, I would fall.  So I hung out up there for a bit and finally touched the top, but it was scary.  I don't know what my problem is with these.  I've been doing rope climbs every week since APRIL, and I feel like I'm no better at them.  Or, maybe I'm a little better when I'm fresh, but as soon as I have multiple reps or I'm a little bit tired, it's back to square one.

AD/star plank was fine.  

Knee update, since I was less than articulate when Stephen asked about it this afternoon: I did quite a few air squats as instructed during the muscle up rest, and the "weird" feeling is gone for the second week in a row.  It feels like all the internal inflammation that was making me pause at parallel is gone, and the sharp medial pain is also gone (has been since the cortisone shot).  But it's almost constantly achy now, and still quite tender to touch over the joint line (got better after cortisone but came back last week).  I also have a nasty knot in the back lateral corner (almost calf but not quite) that hurts when the knee is flexed - Tim thought this might be a result of compensation if I was unconsciously protecting the medial meniscus, there's nothing there on MRI - I've been attacking this with a lax ball but it's not really going anywhere, so I made an appointment to see Balza on Friday.  I'm still taking a shit-ton of ibuprofen and icing at least once a day, sometimes more.  I'm getting a little anxious with the Open coming up... I'd like to know if I would be doing any damage if I start doing loaded squats.  If the only issue is a little discomfort, I can totally deal with that...

Tuesday

AM
shoulder prep
+
30:00 Z1 of choice, off every 5:00 for 5-8m handstand walk

PM
A. Muscle-ups, 5-10 attempts only; full recovery between attempts, play around w/slow air squats during rest, just a few at a time
B1. DB bench press (feet on floor), 3 x max @ 55/hand, 20X1; :60 rest
B2. DB power row, 3 x 1-2/arm, 20X0; :60 between arms, :60 rest
+
For time:
30 strict pull-ups
100m heavy indoor prowler push w/straight arms
+
5 rounds:
:60 AirDyne @ 90% aerobic
:15 rest
:15/side star plank
:15 rest

AM
skipped; will make up Thursday

PM
A. got 2!
B1. 7, 8, 8
B2. 65, 70, 75(2)
+
9:27 with 180 on the prowler
+
complete


Had an early morning at work, so bumped the AM session.

Missed the first 5 or 6 MU attempts, and was getting frustrated, because I could feel that something was off.  I was getting really high on my first swing, but losing momentum on the second swing and never getting close to turning it over.  So I figured I'd try to get up on the first swing... and I did! Made 2 and missed 2 when I tried just using the first swing, but the two misses were real close.  I just have to remind myself that if I only get one swing, it had better be really aggressive.  All on the skinny rings.  YAY!

DB stuff was fine.

30 pull-ups felt pretty good, done at 3:35.  Opened with 7, then small sets of 2-4, then mostly quick singles.  The prowler though... ouch.  That was definitely heavy for that distance.  Only the first 25m was done unbroken, stopped twice on the second 25m and halfway on the 3rd and 4th 25m stretches.  Probably could have cut down the rest time a bit, but I started getting a little lightheaded again (not bad, just enough to make me pause).  

AD/plank was fine, kept cal/h between 1000-1100.  I don't mind the star plank!

I don't know what's up with my knee.  So, yesterday, when I was literally doing NOTHING except laying on the couch watching The Wire, it was actually bugging me a lot.  Like, bugging me so much that I was about ready to call Tim and just schedule surgery. It felt almost as bad as before the cortisone shot.  But then today it felt fine, and absolutely no pain or issue with the air squats - not even the "weird" feeling that I usually get at parallel.  So... what gives?  I'm trying very hard to be patient and see how this plays out... but patience is not my strong suit.

And, finally ate like a normal person today.  I still don't have much of an appetite, but figured if I was going to train today and want to feel good for this weekend's competition, I had better start eating whether I'm hungry or not.

Saturday

AM
10:00 @ 70% of [250m row + :15/side star plank]
5:00 rest
10:00 @ 70% of [15 AirDyne calories + max freestanding handstand hold]
+
20:00 shoulder mobility + scap pre/re-hab + muscle-up play time

PM
A. Split jerk from blocks, build quickly to a heavy single
B. Snatch pull clusters, 5 x 1.1 @ 135, :10 between singles, :90 rest
+
AMRAP in 9:00 - treat it like the Open w/a tie-break @ the conclusion of each round of burpees, change your own plates:
10 clean & jerk, 55
10 bar-facing burpees
10 clean & jerks, 75
10 bar-facing burpees
10 clean & jerks, 95
10 bar-facing burpees
10 clean & jerks, 115
10 bar-facing burpees
10 clean & jerks, 135
10 bar-facing burpees
max clean & jerks, 155

AM

complete

PM

A. 185

B. Complete 

+

Through round of 115, + 3 burpees 

Woke up hungry and without a fever, so took that as a sign that it would be okay to get off the couch today.  Still feeling really fatigued and lightheaded, but otherwise on the mend. Happy to move around a bit. 

0 muscle ups of 4 attempts.  Lacking the oomph this morning - understandable, I think.

185 was heavy enough for today. Actually kind of surprised it felt as good as it did, considering I've survived on nothing but tea and NyQuil for 48 hours. 

Snatch pulls felt very good. Nice to actually get the bar high for a change. 

Wanted to run through the AMRAP even though I'm not 100%, and did better than I thought I would. Breathing actually wasn't as bad as I was expecting (I was expecting it to feel like when I had bronchitis, but it wasn't nearly that bad). Was able to keep a steady pace on the burpees. Got extremely lightheaded on the CJ though, which forced me to take longer between reps than I wanted. 55: unbroken, 75: 6/4, then singles at 95 and 115. Finished the 115s at 8:49, didn't pay attention to other splits. This was actually really fun, would love another crack at it when I'm feeling better. Confident I could get pretty deep into the 135s if I string a few 95s together and move faster through 115. 

That was enough for today. Back to the couch.