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

A)
Snatch-grip deadlift
2-2-2-2 (4 sets for A1 but only 3 for A2 again), 31X1; :60 rest

153, 173, 183, 183

B)
1-arm DB shoulder press from bottom of lunge (opposite arm of front leg)
3 x 4-5/side, 21X1; :30 between sides, :60 rest

25(5), 30(3), 30(3) - it's hard to hit the rep ranges with such big jumps in dumbbell weights - I could do more than 5 at 25, but there's a big difference at 30lbs...

C)
60:00 Assault Bike @ Z2 - last week here
off every 10:00 for 15 glute-ham sit-ups

Complete, 52-53 RPMs

Saturday

A) Snatch-grip deadlift: 3-3-3-3 (4 sets for A1 but only 3 for A2), 31X1; :60 rest

133, 143, 153, 163

B) 1-arm DB shoulder press from bottom of lunge (opposite arm of front leg): 3 x 5-6/side, 21X1; :30 between sides, :60 rest

25(6) across

C) 55:00 Assault Bike @ Z2: off @ 11:00, 22:00, 33:00, & 44:00 for 16 glute-ham sit-ups

Complete, 52-53 RPMs

Saturday

A) Snatch-grip deadlift (no halting this week)

5-5-5, 31X1; :60 rest

B) 1-arm DB shoulder press from bottom of lunge (opposite arm of front leg)

3 x 6-8/side, 21X1; :30 between sides, :60 rest

C) 50:00 Assault Bike @ Z2

off every 5:00 for 4 glute-ham raises + 6 glute-ham sit-ups

A. 123 across - unable to maintain a goddamn hookgrip

B. 20(8), 25(6), 25(5)

C. complete, 52-54 RPMs

+

all the shoulder stuff between B&C

first time reaching back with both hands on the glute-ham sit-ups!

Saturday

A) Snatch-grip deadlift

3-2-1-1-1, 31X1; :60 rest

B) Seated 1-arm DB shoulder press

5 x 3-4/arm starting w/R and matching w/L, 21X1; :30 between arms, :60 rest

C) 40:00 Assault Bike @ Z2

off every 5:00 for 5 glute-ham raises

A. 133(3), 143(2), 153, 163, 173

B. 20, 25(4), 25(3), 25(2), 25(3)

C. complete, 52-54 RPMs

Added between B&C: 

3 sets of 10: 

hammer curl, 15/hand 

bicep curl, 12/hand 

tricep kickback, 15/hand 

+ 

3 sets of 10: 

side-lying external rotation, 3/hand 

elbow-on-knee external rotation, 3/hand 

serratus punches, 20/hand 

+ 

3 sets of 10: 

seesaw bench press, 20/hand 

1-arm row, 30/hand 

+ 

3 sets of 5: 

strict pull-ups, green band 

dip progressions

Saturday

A) Snatch-grip deadlift

5 x 3-4, 31X1; :60 rest

B) Seated 1-arm DB shoulder press

5 x 4-5/arm starting w/R and matching w/L, 21X1; :30 between arms, :60 rest

C) 35:00 Assault Bike @ Z2

off every 5:00 for 5 glute-ham raises

A. 123, 133, 138(3), 138(3), 138(3)

B. 20(5), 25(3), 20(5), 25(2), 25(5)

C. complete, 53-55 RPMs / 280 calories

Saturday

A) Snatch-grip deadlift
5 x 4-6, 31X1; 2:30 rest
B) Seated 1-arm DB shoulder press
3 x 5-6/arm starting w/R and matching w/L, 21X1; :60 between arms
C) 30:00 Assault Bike @ Z2
off every 5:00 for 5 glute-ham raises

A. 83, 93, 103, 113(4), 113(4) - can't hang on to a hok grip at 113
B. 15, 20(6), 20(6)
C. complete, 53-55 RPMs / 240 calories

As a warm-up: 

3 sets: 

Crossover symmetry 

Z-press, PVC 

0:30 active hang from bar 

In between B&C: 

3 sets, 10 each: 

hammer curl, 12, 15, 15 

bicep curl, 12 

floor press, 30/hand 

tricep pull-down, red band 

+

 3 sets: 

4 perfect and very slow pull-ups, with purple band 

10 dip progressions

Saturday

AM
20:00 AirDyne @ Z1
+
ROM/mobility

PM
A) Snatch-grip deadlift
3 x 6-8, 31X1; 3:00 rest
B) Seated 1-arm DB shoulder press
3 x 6-8/arm starting w/R and matching w/L, 21X1; :60 between arms
C) 30:00 Assault Bike @ Z2
off every 5:00 for 15 unweighted hip extensions

A. 83(6), 83(8), 83(8)

B. 10(8), 15(8), 15(8)

C. Complete, 54-55 RPMs


Thumbs/grip totally the limiting factor on the SGDL - could have added a little on the 3rd set, but didn't see the point in pushing it on day 1.

DB shoulder press felt great. Excited to build this back up.

Friday - 4 months post-op

AM @ MobilityFit
5:00 Assault bike
+
3 sets:
ROM/Mobility
+
3 sets:
Crossover Symmetry
Z-press, PVC
Pull-ups, assisted by legs, with active hang on the last rep
+
tested out:
strict press, 33
push press, 33
push jerk, 33 (no)
hang power clean, up to 83
power clean, up to 83
snatch-grip deadlift, 83
clean-grip deadlift, up to 163
+
3 sets:
3-way bicep curls, 10/hand
floor press, 25/hand
1-arm dumbbell row, 30/hand

PM
A) Pistols
5 x 4-5/side, 21X1; :45 between sides
B) Terminal knee extensions
3 x 20/side w/pause @ back; :30 between sides
C) 5 sets
10 glute-ham sit-ups
30 single-unders
:60 rest
D) Not for time
90m plate pinch carry, break and rest as needed

A. complete-ish unweighted, a few wobbly reps but mostly good
B. complete with green band
C. complete, super easy
D. complete with 25/hand, 6 x 15m
+
double-under practice, including a set of 40 unbroken and a couple sets of 20+


TODAY WAS FANTASTIC.

Kellie is in town, I'm taking a MUCH needed break from work, and I'm cleared to do so many new exercises!

Drew said we'd take today to see what kinds of things I could start to build into Stephen's programming. He got a text from Tim yesterday in all caps saying that I was doing AWESOME, so that's encouraging. Strict press and push press were surprisingly fine, with good scapular mechanics throughout and no pain. Not ready to catch the bar in a jerk position, tried twice and it didn't feel right at all. Hang power cleans felt better than cleans from the floor for some reason, but all fine. No issues at all with the deadlifts. Some residual tightness on my upper arm on external rotation, but that will continue to improve. No pain and definitely no instability, but I can already tell my shoulder is gonna be sore just from all the added new stuff.

PM stuff was super chill. Totally surprised I can still do double-unders... this is encouraging that muscle memory may be there for a number of movements, and I'm not necessarily starting back from zero.

Tuesday

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

PM
A. Snatch-grip deadlift, 2-2-2-2, 31X1; 2:30 rest
+
8 sets @ high effort:
7 deadlifts, 155
7 glute-ham sit-ups
7 Assault Bike calories
:90 rest
+
10:00 mobility of choice

AM

(snow day)

30:00 AirDyne @ Z1

+

10:00 mobility

PM

A. 193, 213, 233, 243
+
0:48
0:47
0:48
0:49
0:51
0:52
0:55
0:55
+
complete


Snatch-grip deadlifts felt really good - I don't think I've ever done more than 225 before, so that was neat.  I really should be able to snatch more than 140.  Maybe in 2017.  Ugh.

HOLY SHIT, I was not prepared for how those 8 sets were going to feel.  OMG.  It's been a long time since I've been that messed up - ears ringing, nauseated, felt like my intestines were bleeding, tasted blood, the whole 9 yards.  The first 5 sets felt great, the 6th was tough, and the 7th and 8th were awful.  Speed on the glute-ham sit-ups slowed down in the 7th and 8th sets, and also couldn't push as hard on the bike (81-83 RPMs to start, down to 76-77 on the 7th and 8th sets).  Is it possible that I am just fitter than I used to be, and able to push harder than I used to, which is why this hurt so much?  Sounds reasonable.

Such a shame I'm going to be benched.  Fuck. 

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... 

Sunday

A. Split jerk clusters from blocks, 5 x 1.1 moderate; :10 between singles, 2:00 rest
B. Hang power snatch, build quickly to a moderate, crisp single
C. 1 snatch-grip deadlift + 1 snatch pull, 4 x 1 starting @ 1RM snatch and adding a little from there; 2:00 rest
+
For 12:00:
Evens: 3 touch-and-go power snatches, 95
Odds: 5-10 unbroken CTB pull-ups
+
3-5 sets:
2:00 AirDyne @ 90% aerobic
2:00 AirDyne @ 50%
2:00 hip & ankle mobility

A. 185 across
B. 115
C. 135, 145, 155, 160
+
complete
5 CTBs across
+
5 sets complete

Solid day.  Switched my schedule around and ended up training after the kids' class - this was really nice...

Completely misread my programming and thought I only had 2 sets of split jerk clusters, then when I was writing down my results I realized it was 5 sets.  If I had realized it was 5 sets in the beginning, I may not have gone quite as heavy, but since I was already 2 sets in, I decided to just keep 185 on the bar and see what happened.  This was definitely the upper limit of moderate...

Hang power snatch felt good, 115 was nice and crisp but caught it just a hair above parallel, so called it there.

Snatch-grip deadlifts and snatch pulls felt heavy today.

TnG power snatches were no problem at all at 95.  Hands are in rough shape though (including a big rip from yesterday's BMU practice), so went with the lower end of the CTB rep range.  These felt solid today, though, definitely could have hit bigger sets.

Really loving the return to the higher volume days this week... feels good.

Sunday

A. Split jerk clusters from blocks, 3 x 1.1.1 moderate; :10 between singles, 2:00 rest
B. 1 snatch-grip deadlift + 2 snatch pulls, 3 x 1 starting @ 1RM snatch and adding a little from there; 2:00 rest
+
For 12:00:
Evens: 5 touch-and-go power snatches, 75
Odds: 4-8m handstand walk
+
3-5 sets:
2:00 AirDyne @ 90% aerobic
2:00 AirDyne @ 50%
2:00 hip & ankle mobility

A. 155, 165, 175
B. 135, 145, 155
+
complete, 8m across
+
3 sets complete


Nice day :)

Split jerks felt really crisp and easy.

Snatch grip deadlifts and snatch pulls felt great at 135 but got heavy at 155.  Able to pull the bar really high on all of these, even if it felt heavy, which is encouraging.

EMOM was really fun!  I love a good EMOM.  Both of these movements were easy today.

Plus, I did another bar muscle-up just to prove yesterday wasn't a fluke.  Only one though, the bottom of my sternum is super bruised from slamming into the bar on failed attempts.  Eesh.

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.

Friday

@ Next Level

5:00 standing triple jump technique work as warm-up
+
A. Muscle snatch, 6 x 2 light; begin a set every :60
B. Snatch-grip deadlift w/pause just below knees, 5 x 1; 2:30 rest
C. Lying DB tricep extension, 3 x 10, 20X0; :60 rest
+
For time:
25 hang power cleans, 115
50m handstand walk
+
4 sets:
:50 row @ 95-97%
5:30 rest

complete
+
A. complete @ 63
B. 185, 195, 205, 205, 210
C. complete with 20s
+
11:26
+
1:42.8/500m avg, 243m
1:43.3/500m avg, 242m

1:42.0/500m avg, 245m

1:43.3/500m avg, 242m

Had to switch a couple of days around due to schedule... could have used the day off, but next opportunity to get into the gym wouldn't be until Monday, and didn't want 3 days off in a row.  Was supposed to be: swim Friday, train Saturday, off Sunday; will be: train Friday, off Saturday, swim Sunday.

Did this early AM with just coffee and a banana before.

Muscle snatches didn't bother the shoulder at all today - feeling good!

Have been neglecting my hand maintenance while in CA... felt like 10 different spots were going to tear on the sn-grip deadlifts.  Weight felt fine, it was just my stupid hands.

Broke the hang power cleans into 5x5 and was done just under 4:00.  Handstand walking was better than it was last week, but still not as good as it usually is.  Had several 7-8m stretches unbroken, but also had a lot of standing around doing nothing.  Ditched my Oly shoes half-way through and finished it out in socks, that made a huge difference...

Dialed back the pace on the row sprints just a hair - held 1:40 through the finish on all 4 at 40s/m.  Variability in the average pace times was solely due to how efficiently I grabbed the handle from up by the monitor.

And... 3 different people here have asked if I compete in strongman competitions.  I would love to try one - perhaps I will look for one to do!

Friday

@ Next Level

5:00 standing triple jump technique work as warm-up

+
A. Muscle snatch, 5 x 3 light; begin a set every :60

B. Snatch-grip deadlift w/pause just below knees, 4 x 1; 2:30 rest

C. Lying DB tricep extension, 3 x 12, 20X0; :60 rest
+

For time:

5 power cleans, 135

10m handstand walk

4 power cleans, 135

10m handstand walk

3 power cleans, 135

10m handstand walk

2 power cleans, 135

10m handstand walk

1 power clean, 135

+
3 sets:
:50 row @ 95-97%
5:30 rest

Complete

+

A. Complete @ 53

B. 193, 213, 218, 223F

C. Complete with 20s

+

6:34

+

1:42.1/500m avg, 245m

1:45.9/500m avg, 236m

1:46.6/500m avg, 234m

Switched today's swim with tomorrow's training due to schedule. 

Shoulder felt a little weird (not painful, just weird) on the first set of muscle snatches, so didn't add any weight to these. 4th and 5th sets felt great. 

Grip was limiter on the sn-grip deadlifts. 

Power cleans felt really fantastic today (all quick singles) but handstand walk was all over the place... Never made it more than 5m unbroken. Wearing oly shoes and wrist wraps may have had something to do with it...

Rowers here all have the holders for the handles removed, so had to reach up by the monitor to grab the handle, which made for a very slow start. Was holding 1:38-1:40 through the finish on all 3. 

Saturday

AM
60:00 @ easy pace:
200m run
100 single-unders
5m handstand walk
25 row cals
:60 front leaning rest on ground

PM
5:00 standing triple jump technique work as warm-up
+
A. 1 snatch-grip deadlift w/pause just below knees + 1 snatch-grip deadlift, 5 x 1.1; :10 between movements 2:00 rest
B. Lying DB tricep extension, 3 x 15, 20X0; :60 rest
+
For time:
5 tire flips, heavy
50m Farmer's walk, 70/hand
4 tire flips, heavy
50m Farmer's walk, 80/hand
3 tire flips, heavy
50m Farmer's walk, 90/hand
2 tire flips, heavy
50m Farmer's walk, 100/hand
1 tire flip, heavy
+ 
3 sets:
:50 row @ max effort
5:30 rest

AM

complete 

PM

complete

+

A. 195, 205, 215, 220, 225

B. 15, 15, 15

+

9:22*

+

253m / 1:38.8/500m avg

253m / 1:38.8/500m avg

248m / 1:40.8/500m avg

Happy to add a little on the sn-grip deadlifts over last week. Grip/thumbs are the limiting factor on adding from 220+. 

FW with the 80 and 90lb dumbbells was a shit show. Could barely grip them to stand up with them, and only made it 2x 5-10m with the 80s before deciding to skip straight to the 100s. So I did 50m with 70lb KBs, about 15m (broken) with the 80s, dumped them and went back for the 100s and did 3x 50m with the 100s. Tire flips were no problem with the big fella. 

Escaped the row sprints without hitting the wall like the past couple of weeks. Pace was about 0:02 slower the whole way through the 3rd one, but held 1:39-1:40 through the finish. 

Saturday 12 July

AM
60:00 @ easy pace:
200m run
100 single-unders
5m handstand walk
25 row cals
:60 front leaning rest on ground

PM
A. Standing broad jump, build to a max
B. 1 snatch-grip deadlift w/pause just below knees + 1 snatch-grip deadlift, 5 x 1.1; :10 between movements 2:00 rest
+
For reps:
2:00 max heavy tire flips (the big fella outside)
2:00 rest
2:00 max distance Farmer's walk, 100/hand w/10m turnaround
2:00 rest
2:00 max distance prowler push, very heavy grind w/20m turnaround
+
3 sets:
:45 row @ max effort
5:00 rest

AM
shoulder stuff (abbreviated)
+
complete

PM
A. 6'6"
B. 185, 195, 205, 215, 220
+
16 tire flips
110m Farmer's walk
50m prowler push with 140 on the prowler
+
232m, 1:36.9/500m average
229m, 1:38.2/500m average
216m, 1:44.1/500m average

Very consistent on the broad jumps - almost every attempt was between 6'4" and 6'6".

Snatch grip deadlifts felt really strong today!  The second deadlift was so much easier without the pause!

Don't know how much faster I could have moved on the tire flips.  It was actually pretty easy to get off the ground, but it's almost taller than me, so when it got to like a 45 degree angle it became a challenge to push it up and over, which took some time.  Turning around at 10m on the FW was stupid - I didn't need to set them down grip-wise, but when I tried to turn without setting them down, the turrets were swinging all over the place and clanging into each other.  I think I did something like 40m + 30m + 20m + 20m.  Prowler got real grindy - only did the first 20m without stopping.

Ugh.  Those row sprints, though.  Hit a brick wall with 0:15 to go on the 3rd one.  Pace went from 1:36ish to 1:45ish, which killed my average  :(  

Saturday 5 July

AM
60:00 @ easy pace:
200m run
100 single-unders
5m handstand walk
25 row cals
:60 front leaning rest on ground

PM
A. Box jump, build to a max
B. Snatch-grip deadlift clusters w/pause just below knees, 4 x 1.1; 2:00 rest
+
For time:
20 stone-to-shoulders, 95
20 tire flips w/jump in & out
100m 1-arm Farmer's walk, 100, alternate sides as needed
20m reverse sled drag, VERY HEAVY
+
3 sets:
:40 row @ max effort
5:00 rest

AM
complete

PM
A. 35.5" (PR)
B. 185, 205, 215(1.F), 205
+
8:53 with 295 on the sled
+
207m, 1:36.6/500m average
207m, 1:36.6/500m average
199m, 1:40.5/500m average

Box jump was 30" box + 15lb bumper + 2x10lb bumpers.  Failed twice with just another 0.5" or so (2x15s, 1x10).  Building with smaller size plates was easier, mentally, than the big 45 I used last time.

Couldn't keep my grip on the second 215 snatch-grip deadlift.  Got it off the ground just fine, but after the pause, it just slipped out of my hands before I stood all the way up.

Stone/tire/FW/sled thing was really, really fun.  Stones done in 2:00 flat.  Tried to keep a steady pace on the tire, but the jumps in/out were tiring and slowed me down a bit.  1-arm FW is much harder than 2 - how is this possible?  And the sled was very heavy, but could have added a little more or gone a little farther with this load.  Really loving this type of stuff!

First two row sprints felt surprisingly good, but was not recovered by the 3rd and pace was about 0:02 slower the whole way through.  Dropped off badly with 0:06 to go - average pace was sitting at a 1:38 until the final two pulls when it shifted to 1:40.  Disappointing end to a good day.