Monday

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

PM
A1. Wrist flexion stretching, kneeling w/top of hands on ground and fingers facing toward feet, rotate locked elbows forward and lean back w/fingers pressed into ground, 2 x 10 reps w/short pause @ end range; :30 rest
A2. Wrist extension stretching, kneeling w/palms on ground and hands supinated so fingers facing toward feet, lean back w/fingers pressed into ground, 2 x 10 reps w/short pause @ end range; :30 rest
B. Clean thruster, build quickly to a heavy single
+
AMRAP in 6:00:
1 muscle-up
3 heavy thrusters - you pick the weight
+
3-6-9-12 for time:
Hang squat snatches, 65
Toes-to-bar
+
10:00 easy cool-down of choice

AM

45:00 of Assault bike, shoulder pre-hab, row, handstand walk

PM

A1/A1. complete 

B. 153

+

7 with thrusters @ 105

+

3:20
+
Assault bike complete


Feeling pretty beat up from Saturday, even with being off yesterday.  Back is tight and shoulders aren't happy.

The clean part of the clean thruster felt good, but the push-press part of the thruster was tough at 153, so called it there.  Definitely qualified as heavy for today.

AMRAP was tough.  Muscle-ups were just okay, only caught one rep on the high side, the rest were fairly low catches.  Had 0:10 to attempt a muscle-up at the buzzer, and couldn't turn it over (not surprised).  Not super happy with this, was hoping for 8 rounds.

For time piece was great through the 9's (all unbroken), then the 12's fell apart.  Broke the snatches 6/6, and broke the TTB 6/3/3, with the final 3 without a kip.  Happy that I was able to cycle the bar pretty fast, I wasn't sure if you could bounce the bar at the hips like you can for hang cleans, but turns out, you can!  I could tell my shoulders were just done though, they were turning over at different speeds from each other... that shouldn't ever happen, but especially not with 65lbs... 

Tuesday

AM
shoulder prep
+
30:00 AirDyne @ Z1, off every 5:00 for max strict handstand push-ups

PM
A. Clean thruster, build to a 1RM in 10:00
B. Close-grip bench press, build to a tough set of 2
+
3 sets @ 70-80-90%:
3 muscle-ups
15 wall balls, 20 to 10
75 double-unders
3:30 walk rest

AM

complete

this did not go well

PM

A. 155, 165Fx2

B. 154

+

DNF

this went even worse 

Today was a struggle.  Which sucks, because I was really looking forward to it. 

Strict handstand push-ups:  1, 0, 1, 1, 0, 1 (made up the two missed singles after the 30:00, for a total of 6). Tried for a double on a couple but I ended up resting at the bottom and losing tension and falling over.  I think I'm controlling the descent too much.

Thrusters felt great through 145.  155 was a little shaky on the push press, but the clean felt awesome.  Made the jump to 165 and cleaned it easily twice but the bar got stuck at forehead level both times.  Knee felt GOOD, absolutely zero pain.  Cortisone is magic.

Bench press felt better than last week.

I was so excited about the increasing effort piece.  Went through the first round nice and easy, time was somewhere around 5:45.  Did one MU every 0:60, broke the wallballs 8/7 and 25/25/25 on the double unders.  Started the second round, and decided to push the MU pace to one every 0:45 - got two, then failed 2 or 3, then finally got the 3rd.  Wallballs 8/7 and double unders 25/25/25 again, faster transitions.  Then I started the 3rd round and failed 5 muscle-ups.  I was waiting a full 2:00 by the end and still failing, so I called it.  Moved on to the wallballs, did 15 unbroken and only tripped once on the double unders at 39.

Here's the problem: I turned over every single attempt today, I got stuck in the dip every time - even the successful reps took like 0:10 to lock out.  This is not okay.  This has never happened to me other than during 15.3.  If I was embarrassed and annoyed at failing the dips in 15.3, multiply that by 1000 today, in a laid-back training piece and on day 1.  Stephen mentioned that it might be because of the strict handstand push-ups this morning.  That's really sad if 6 strict handstand push-ups renders me incapable of a fucking ring dip 8 hours later.  This was the worst.  

Tuesday 25 March

A. Front squat, 5-3-1-5-5 @ 60-80-90-75-80% 1RM; rest 2:00
B. Squat clean thruster, build to a heavy single
+
AMRAP in 7:00 of:
3 thrusters, 100/65
3 burpees over the bar - did bar facing burpees by mistake.
6, 6
9, 9, etc
+
2000m row @ 75%

A. 155(5), 205(3), 225(1), 185(5), 205(5) – felt good!
B. 155 (PR+15) – not a max
+
12 thrusters + 8 burpees – it appears functioning lungs are required for this type of activity
+
complete @ ~40% (2:50/500m) as I tried to stop coughing

Still feeling pretty shitty, but significantly better than yesterday.  

Could have added another 5-10lbs on the thruster, but 155 felt heavy enough for today and already spent a bit of time here.

Even though I took it pretty slow from the beginning, the thruster/burpee AMRAP triggered my lungs pretty badly - definitely could feel that I was not getting enough oxygen.  Took a long time (and an extra couple of puffs on my inhaler) to feel recovered enough to start the row, and even then wasn't really feeling up to it.  Fingers crossed that the worst of this is behind me and I'll continue to feel better tomorrow.

Tuesday 18 February

Day 1 / Day 2 Mash Up:

3 rounds, not for time:
50 double unders
15 toes-to-bar
5 handstand push-ups
+
A. Squat snatch clusters, 10 x 1.1 @ 70-80% 1RM; begin a set every 0:60
+
Open WOD 11.3
AMRAP in 5:00 of:
squat clean to overhead, 165/110
+
C1. Weighted hip extensions, 3 x 8 @ 4022; rest 0:60
C2. Ring dips, 3 x 0:30; rest 0:60

Complete
+
A. complete @ 95, no misses
+
23 (scored as 46?)
+
C1. complete with 20lb DB
C2. 6, 5, 5

The DU/TTB/HSPU combination was pretty nasty on my shoulder.  I thought it was approaching 100%, but these movements in particular (and in combination) were unpleasant.  Snatches felt good today - glad to have whatever was wrong last week out of my system.  Happy with the 11.3 workout - goal was 20 reps going in.  Did almost all of them as a quick push jerk from the top of the front squat, so it was like a jerky thruster.  Only stopped at my shoulders on a couple in the last 0:90, and it was much much tougher than coming quickly from the front squat.  Low back lit up on the snatches and pretty early in the squat clean thrusters, which made it tough to get tight and reset for each rep.  Would be totally happy if this was a Open workout in 2014 - I could definitely get a few more reps on this guy.

Saturday 7 December

A. Clean + 2 Front Squats x 6 @ 85%+ 1RM Clean
Rest 2-3 minutes
B. 1.1.1 Clean Pulls x 3 @100% of 1-RM Clean
Rest 2-3 minutes
C. Every 2 minutes, for a total of 5 sets (10 minutes), complete the following as quickly as possible:
5 Squat Clean Thrusters (aka, Clusters) (135/95 lbs)
10 Toes to Bar
D. Every 2 minutes, for a total of 5 sets (10 minutes), complete the following as quickly as possible:
5 Ground to Overhead (135/95 lbs)
10 Box Jumps (30″/24″)

A. 155, 165, 165, 170, 175, 180 – cleans felt excellent today.  tried 185 twice but kept catching it foward.  soon!!
B. complete @ 180 - these felt impossibly heavy.  i don't understand.
+ Modified for the bum shoulder:
C. Subbed 5 tng squat cleans for thrusters. Subbed slam balls (@40lbs) for toes to bar. - slam balls were exhausting.
D. Subbed 5 tng power cleans for g2o.

Saturday 30 March

10am:

A. Squat clean thruster; build to a tough single fast

B. Push press; build to a tough single fast
+
Airdyne 30 seconds @85%
Airdyne 30 seconds @50%
x10
+
Toes to bar/Power clean and jerk tech work/mobility

A. 140 (PR+40), 145F
B. 150 (PR+20), 155F
+
complete + extra 10:00 at z1
+
complete

Could have gone a little heavier on A and B if I took more time, but was trying to rush in between heats of 13.4 going on.