Tuesday

AM
shoulder warm-up
+
45:00 AirDyne @ Z1, off every 5:00 for 2 kipping handstand push-ups

PM
A. Tall snatch, 3:00-5:00 light tech work
B. Squat snatch, build to a heavy single
C. Box back squat (2-3" above parallel, let's see how these feel on the knee), 2-2-2, 21X1; 2:00 rest
D1. Pendlay row, 3 x 3-4, 20X0; :60 rest
D2. Close-grip bench press, 3-3-3, 20X1; 2:00 rest
+
6-5-4-3-2-1 for time:
Strict pull-ups
Push press, 105
Burpees

AM
complete

PM
A. complete
B. 130, 135Fx4
C. 225, 235, 240
D1. 130, 135, 140(3)
D2. 150, 155(2), 155(2)
+
4:36


I'm really disappointed with the snatch.  I'm just sad, and I can't shake it.  I'd been patiently looking forward to re-testing for weeks.  Lighter snatches felt really excellent - 125 was EASY.  Decided to make the 10lb jump to 135, because I was confident that I could hold the same positions and remain patient, like I've been doing for weeks now.  Which I did... I just think I wasn't being aggressive enough with the turn over or remaining tight in the catch.  Failed the first attempt at 135 forward, then just pulled, then dropped to 130 and failed 130 twice (forward) before finally hitting a solid rep at 130.  Then put 135 back on and failed twice again.  Got under it both times, just wasn't tight enough to stand up.  Lost the last one behind me in a weird way that I've never done before and just called it.  I guess I'm glad that I'm not afraid to drop under it, and I'm confident I'll get it next time (next week perhaps? Please?), but it still put quite the damper on the day.  Sigh.

Box squats and pendlay rows were fine.  Disappointed I didn't get the 3rd cgbp at 155.  I think I could have 3 at 155 on a good day, but today was not that day.

For time piece was fun.  First 6 pull-ups easily unbroken, which I think matches a PR - anxious to re-test this, as well - but then when I started breathing harder after the burpees, broke the next sets 3/2 and 2/2 (didn't have to, just did it because I was breathing and felt like taking a break.  UGH.  this is also disappointing).

I know I can't make a habit of letting one bad piece affect the rest of the training day, but I was (am) just so sad about it.  :(

Tuesday

AM
shoulder warm-up
+
45:00 AirDyne @ Z1, off every 5:00 for 2 kipping handstand push-ups

PM
A. Tall snatch, 3:00-5:00 light tech work
B. Squat snatch, 7 x 1 @ 125; begin a rep every :60-:90
C. Box back squat (2-3" above parallel, let's see how these feel on the knee), 3-3-3, 21X1; 2:00 rest
D1. Pendlay row, 3 x 4-6, 20X0; :60 rest
D2. Close-grip bench press, 4-4-4, 20X1; 2:00 rest
+
6 rounds for even times:
6 strict pull-ups
7 push presses, 95
8 burpees w/jump to target 6" above standing reach
:75 rest

AM
complete

PM
A. complete
B. complete
C. 185, 205, 215
D1. 125(6), 130(5), 130(5)
D2. 150(3), 150(4), 150(3)
+
1:11
1:10
1:08
1:06
1:06
1:09

Kind of an off day, had a headache and nothing really felt great.

No misses on the snatches; went every 0:60.  They didn't feel as effortless as last week, but really impressed with myself that I hit every one.

Box squats were weird, got better as the sets went on.  Used a 14" box + 35lb bumper.  Couldn't feel the knee at all on these.  Stayed very light.

Had a hard time sticking to tempo on the Pendlay rows at 130.  Bench did not feel nearly as strong as last week.  Almost had the 4th rep on the first set, but I got a little stuck and said "nope" out loud, so Chelsea helped, but I shoulda/coulda fought for it.  

6 sets were HARD.  Shit.  No matter how much better I get at breathing, burpees always make me so tired. I felt like the 0:75 rest wasn't long enough, but looking at my times, I guess it really was and I should stop whining.  All pull-ups broken 3/3. Used a men's bar for the push press just to mix it up.  Arms were like jell-o on the last 2 rounds, but happy to be consistent and happy to power through the burpees without taking any small rests on the ground (progress).

Knee still hurts pretty sharply below parallel, but no other issues.  I've backed off the ibuprofen a bit (took 800mg before training today, but that's it), but still icing it a couple of times a day and thoroughly rolling everything out.  Ughhhh.  I feel like I've only been healthy for a grand total of 2 weeks this entire year.

Tuesday

AM
45:00 AirDyne @ Z1, off every 5:00 for 2 kipping handstand push-ups

PM
A. Tall snatch, 3:00-5:00 light tech work
B. Squat snatch, 10 x 1 @ 120; begin a rep every :45
C. Back squat, 3-3-3, 20X0 (no pause @ top); 2:00 rest
D1. Pendlay row, 2 x 6-8, 20X0; :60 rest
D2. Close-grip bench press, 6-6, 20X1; 2:00 rest
+
5 rounds for even times:
7 strict pull-ups
7 push presses, 100
28 unbroken double-unders
:90 rest

AM

complete

PM

A. complete
B. complete
C. 255, 265, 275
D1. 115 (8), 120(8)
D2. 140(6), 145(6)
+
1:11
1:12
3:46 (5 broken sets of 13-24 DUs... argh)
1:23
1:23

HSPUs were better today than Saturday (all sets unbroken), but next time I should probably warm up my shoulders a little bit before doing these right out of bed... 

Incredibly pleased with the continued snatch consistency!! No misses, and felt easier than last week's 115s.  Every single one was solid and with good (patient) technique, except that maybe 2-3 of them were caught a hair above parallel because I was kind of babying my knee and hesitating to drop... (Stephen, PLEASE don't take away snatches, I'm so, so happy to finally be hitting these numbers easily! I can deal with my knee.).

Caught myself pausing for just a fraction of a second at the top of 275... last rep was a little slow on the way up, but not ugly.  Knee felt the same at 275 as it did with the empty bar.

Pendlay row and bench felt great! Feeling like I might be sitting on a little bench PR.

Pull-ups and push presses felt good, and so did double unders, except for the disastrous round 3.  I think I tried to rest a little less before starting the double unders, kind of trusting that they'd be there, since they've been so consistent lately, and then tripped.  And then tripped again.  And again, and again, and AGAIN.  I almost turned around and asked Stephen if I should just move on, but then just waited an extra 0:30 or so before FINALLY hitting the 28 unbroken.  Made sure to take those extra 0:10 before starting the DUs on the 4th and 5th round.  Ugh that was incredibly frustrating!

Knee (left) felt pretty terrible today, actually.  Warmed up more than I have been, and spent a lot of time rolling out everything. There's a spot that feels like it needs major lax ball attention (thinking it's the IT band insertion on the tibia?) but that's not where the pain is (referred? or just a separate issue?). Tested out lunges and RFESS - lunges feel totally fine, but RFESS really hurt when that's the elevated leg (when it's at the really flexed angle when the knee is touching the floor).  I have basically no pain at parallel (or 90 degrees), but anything lower than parallel (or less than 90 degrees) weighted or unweighted, is suddenly pretty sharp.  On the ice/ibuprofen/rolling plan, really hoping that will nip this in the bud without affecting training or requiring a medical professional.

Tuesday

AM
45:00 AirDyne @ Z1, off every 5:00 for :10-:20 L-hang from bar

PM
A. Tall snatch, 3:00-5:00 light tech work
B. Squat snatch, 10 x 1 @ 115; begin a rep every :30
C. Back squat, 4-4-4, 20X0 (no pause @ top); 2:00 rest
D1. Pendlay row, 2 x 8-10, 20X0; :60 rest
D2. Close-grip bench press, 8-8, 20X1; 2:00 rest
+
4 rounds for even times:
8 strict pull-ups
8 push press, 85
25 unbroken double-unders
2:00 rest

AM

complete

PM
A. complete
B. complete
C. 235, 255, 265
D1. 95(10), 105(10)
D2. 130, 135
+
1:33
1:24
1:25
1:21

Really excellent day!  Everything felt good.

No misses on the snatches.  Very, very happy with consistency here.

Back squats felt better than they have in months.  Last rep at 265 was a little ugly, but everything else was solid. 265 matches a 4RM; happy to do it at the no-pausing tempo today.

Pendlay row and bench press felt good.  Last 2 reps at 135 were pretty tough.

4 rounds were great! No trips on the double unders! Push press with the barbell felt super easy after all the heavy dumbbell S2O.

Tuesday

AM
45:00 AirDyne @ Z1, off every 5:00 for :10-:20 L-hang from bar

PM
A. Tall snatch, 3:00-5:00 light tech work
B. Squat snatch, 12 x 1 @ 110; begin a rep every :30
C. Back squat, 5-5-5, 20X0 (no pause @ top); 2:00 rest
D1. DB power row, 2 x 2-3/arm, 11X1; :30 rest between arms, :30 rest
D2. Close-grip bench press, 10-10, 20X1; :90 rest
+
3 rounds for even times:
10 strict pull-ups
10 DB shoulder-to-overhead, 45/hand
30 unbroken double-unders
3:00 rest

AM

complete; 0:15 each time

PM

A. Complete 

B. Complete 

C. 225, 235, 245 

D1. 80(3), 80(2)

D2. 115, 125

+

2:07

2:13

2:03 

Can't decide if L-hang from the bar is harder or easier than L-sit on parallettes... it's easier for the first few seconds, but gets really tough really fast. 

Snatches did not feel as effortless as last week, but no misses and no ugly reps. Just really had to focus and be extra patient. 

Back squats felt great. They actually felt easier as the sets went on, because I figured out how to breathe without pausing at the top. 

Bench press felt great! 10 was tough but wasn't in danger of failing. Power rows were really tough because of grip (or lack thereof...). 

Strict pull-ups felt really good, but the dumbbell s2o were much more tough than I expected. Had to pause at the shoulder starting around rep 5-6 on each set. All double unders unbroken on the first attempt, but took an extra few seconds composing myself before starting.  

Tuesday

AM
45:00 AirDyne @ Z1, off every 5:00 for :10-:20 L-sit

PM
A. Tall snatch, 6 x 1 @ 75; begin a set every :60
B. Squat snatch, 15 x 1 @ 105; begin a rep every :30
C. Back squat, accumulate 3 singles @ 90% 1RM; rest as needed to ensure strong reps
D1. DB power row, 2 x 3-4/arm, 11X1; :30 rest between arms, :30 rest
D2. DB bench press, 2 x 2-3, 30X1; :90 rest
+
For reps:
4:00 strict pull-ups
3:00 DB shoulder-to-overhead, 45/hand
2:00 double-unders
:60 front leaning rest on rings

AM

skipped; will make up Thursday 

PM

A. complete
B. complete
C. complete @ 270
D1. 75(4), 80(2)
D2. 65(2), 65(2)
+
28 pull-ups
26 S2O
78 dubs
unbroken FLR

Snatches felt excellent today - no misses, and all were very easy and smooth.

The second and third back squats felt better, but still not easy.

Used the dumbbells with the rubber and the fatter handles for D1 and D2 today - this was terrible.  Grip was the limiter on both - could barely keep the 80 in my hand for 2 reps, especially with the left.  Initially tried 70s for the DB bench, since I got 4 with the 65s last week, but it was a no-go.  Then I realized that I was using the metal dumbbells last week, and the rubber/fat ones this week... huge difference.

Kind of disappointed with the shoulder burner piece.  Wasted a LOT of time here, on all parts.  In the first minute, thought that 4 minutes of pull-ups was going to be a long time, but then I looked at the clock and only had 0:50 left (3, then 2s, then 8 singles).  DB S2O felt good in the beginning, then went downhill in the last minute - and almost failed the last rep (7+5+5+5+4).  Didn't even attempt a double-under until 0:30 had already gone by, then did 25+25+change.  Rested exactly 0:30 then did the FLR unbroken, which was surprising - I was so tired that I had already given myself permission to do 0:30/0:30, but when I looked at the clock 0:45 had already passed, so I just held on.  

And now I can't feel my arms.

Tuesday

AM
45:00 AirDyne @ Z1, off every 5:00 for :10-:20 L-sit

PM
A. Tall snatch, build quickly to a tough but perfect single
B. Squat snatch, 12 x 1 @ 115; begin a rep every :30
C. Back squat, 1-1-1-1 @ 80-90%, 20X1; 2:00 rest
D1. DB power row, 2 x 4-5/arm, 11X1; :30 rest between arms, :30 rest
D2. DB bench press, 2 x 3-4, 30X1; :90 rest
+
8 rounds for time:
5 DB shoulder-to-overhead, 40/hand
5 strict pull-ups

AM

complete; 0:15 on parallettes

PM
A. 85
B. complete
C. 245, 255, 270, 270
D1. 65(5), 70(5)
D2. 65(3), 65(4)
+
7:23


Wasn't feeling very fast on the tall snatch today - 85 was good, but dipped at 90, so called it there.

Missed one snatch (behind!  4th or 5th rep, I think), and made it up at the end.  Most of these were really solid.

Back squats felt heavy.  Merrrr... I don't like this.  I feel like I could front squat more than I could back squat right now.

DB stuff felt good.  Pleasantly surprised by the DB bench.

Ha, I guess I need to be careful about what I write here.  Last week, I said I thought I'd go faster if it was 8 rounds of 5 instead of 4 rounds of 10... and sure enough, I did (by like 0:45, even with heavier DBs).  DB S2O felt strong.  Pull-ups broken 3/2 for 7 rounds, then 2/1/1/1 for the last round.  Definitely felt like I was wasting less time staring at the bar than last week, but still needed a few seconds before each set of pull-ups...

Tuesday

AM
45:00 AirDyne @ Z1, off every 5:00 for :10-:20 L-sit

PM
A. Tall snatch, build quickly to a tough but perfect single
B. Squat snatch clusters, 4 x 1.1.1 - goal is no misses like last week even if loads are lighter; :10 between singles, :90 rest
C. Back squat, 2-2-1-1 @ 80-90%, 20X1; 2:00 rest
D1. DB power row, 2 x 5-6/arm, 11X1; :30 rest between arms, :30 rest
D2. DB bench press, 2 x 4-5, 30X1; :90 rest
+
4 rounds for time:
10 DB shoulder-to-overhead, 35/hand
10 strict pull-ups

AM

complete; 0:11-0:14 on parallettes 

PM

A. 90
B. 105, 110, 115, 120
C. 240(2), 255(2), 270(1), 270(1)
D1. 50(6), 60(6)
D2. 55(5), 60(5)
+
8:07

Basically held the L-sit as long as I felt comfortable... did not try to hold on any longer once it started getting tough.

Tall snatch at 90 was not perfect.  Not as easy as last week.  

Snatches felt good - felt a lot of pressure not to miss any, and was certain that I would start overthinking it and would fail at least one, so very very happy to make all the reps.  A couple may have been caught a little above parallel, which is weird because I hate power snatches.

Back squats are feeling easier again.

Not sure I was doing the DB power rows correctly, because they weren't that hard at all.  I liked these MUCH better than the 1-arm rows... DB bench felt solid once I got them into position.

Struggled a bit with the strict pull-ups.  Started standing around way too much in the 3rd and 4th rounds.  Almost all doubles, with a few sets of 3 in the first 2 rounds, and 2 singles to finish out the last round.  I think I would have gone significantly faster if this were 8 rounds of 5 pull-ups - all the time spent standing around between doubles would be severely diminished. DB S2O were fast and easy.

Tuesday

AM
45:00 AirDyne @ Z1, off every 5:00 for 1/side moderate 1-arm KB overhead squat + :30 front leaning rest

PM
A. Tall snatch, build quickly to a tough but perfect single
B. Squat snatch clusters, 5 x 1.1; :10 between singles, :90 rest
C. Back squat, 3-2-1-1 @ 80-90%, 20X1; 2:00 rest
D1. 1-arm DB row, 2 x 2-3/arm, 11X1; :30 rest between arms, :30 rest
D2. DB bench press, 2 x 5-7, 30X1; :90 rest
+
8 rounds for even times:
5 strict pull-ups
10 hand-release push-ups
10 row calories
:90 rest

AM

complete with the 35lb KB

PM

A. 100

B. 105, 110, 115, 120, 125

C. 240(3), 255(2), 270(1), 270(1)

D1. 75(3), 80(2)

D2. 45(7), 50(7)

+

1:37

1:33

1:36

1:32

1:36

1:33

1:31

1:31

Very happy to have a decent training day!

Snatches felt good, but not quite as smooth as last week.  Super pleased to have no misses.  Considered going for a bonus round at 130, but decided to be happy with hitting every rep and end on a good note.

Back squats felt much better than in the past few weeks, but I'm still slightly concerned that 270 feels as heavy as it does...

Rested way longer than 0:90 before the second round of 1-arm DB rows.  I could not grip the 80lb DB with my left hand for the life of me.  As soon as I rolled it off the bench, it would slip right out of my hand (this is the same problem I had when trying to use the 80s for Farmer's walks a few months ago).  I finally got enough of a grip on it to get 2 reps, but the tempo was shit.  I have a hard time believing 5lbs makes that much of a difference... is the diameter of the 80lb slightly bigger than the 75?  #childsizedhandproblems

8 sets felt really good.  Pull-ups all broken 3/2.  Rowed around 900cal/hour, +/- 20.

Tuesday

AM
45:00 AirDyne @ Z1, off every 5:00 for 1/side moderate 1-arm KB overhead squat + :30 front leaning rest

PM
A. 1 muscle snatch + 1 hang snatch high pull + 1 tall snatch, 7 x 1 light & crisp; begin every :75
B. Squat snatch, 1-1-1-1-1-1 adding so that only last couple reps are challenging; :90 rest
C. Back squat, 3-3-2-2 @ 80-90%, 20X1; 2:00 rest
D1. 1-arm DB row, 2 x 3-4/arm, 11X1; :30 rest between arms, :30 rest
D2. DB bench press, 2 x 7-9, 30X1; :90 rest
+
6 rounds for even times:
250m row
6 strict pull-ups
12 hand-release push-ups
2:00 rest

AM

complete with 35lb KB

PM
A. 65 x4, 75 x3
B. 85, 95, 105, 115, 125, 130F, 130F, 130!
C. 240(3), 250(3), 260(2), 270(2)
D1. 65(4), 70(4)
D2. 25(9), 35(9)
+
2:10
2:10
2:12
2:34
2:32
2:37

Hooray for heavy snatches!  Everything from 85-125 felt so, so easy, that I knew I would get 130.  First miss at 130 was entirely mental.  Second miss at 130 was just a little forward in the bottom.  Finally got the 3rd attempt at 130, but stepped forward with it off the platform.  I'm doing a much better job of pulling all the way into my hips and not bouncing it off my thighs early.  Very excited to see progress here.

Back squats felt heavy again.  What the hell?

Started way too light on the DB bench press - wasn't sure where to start with that rep/tempo scheme.

Felt like I weighed 1000lbs on the strict pull-ups today.  First 3 sets broken 3/3, but pretty sure the last rep on the 3rd set didn't count, so backed down to 2/2/2 for the final 3 sets (explains time difference).  That's weird, because strict pull-ups have been feeling really solid recently (they should, with how many I do in a week!).  Had a hard time controlling the descent and ended up hanging at the bottom between all reps, which I don't usually do with sets of 2-3.  Rowed at 2:05-2:09/500m.  HR push-ups got a little tough in the last two sets, but still unbroken.

Tuesday

AM
45:00 AirDyne @ Z1, off every 5:00 for 1/side light 1-arm KB overhead squat + 8 sit-ups

PM
A. 1 muscle snatch + 1 tall snatch, 6 x 1 light & crisp; begin every :60
B. 1 snatch high pull + 1 squat snatch, 7 x 1 moderate loads; begin a set every :90
C. Back squat, 3-3-3-3 @ 80-90%, 20X1; 2:00 rest
D1. 1-arm DB row, 2 x 4-5/arm, 11X1; :30 rest between arms, :30 rest
D2. 1-arm DB press, 2 x 3-4/arm, 40X1; :30 rest between arms, :60 rest
+
5 rounds for even times:
12 hand-release push-ups
350m row
8 box jump overs, 20
2:30 rest

AM

complete; KB OHS @ 25

PM

A. Complete @ 65

B. 85, 95, 105 x 5

C. 240, 250, 260, 270

D1. 60(5/5), 60(5/5)

D2. 40(4R/3L), 40(4R/2L)

+

2:36

2:46 (rower malfunction)

2:28

2:28

2:27

Disgustingly humid today - felt sluggish and took a lot of time between pieces. 

Tall snatches and squat snatches felt really good and easy, but the complexes were limited by the muscle snatches and snatch pulls. Timing was way off on the snatch pulls, but almost all the snatches felt really solid. 

Back squats felt heavy. The last rep at 260 and 270 got a little sticky. I know at 260, I wasn't back on my heels, which is why I still jumped up for the last set. 

I really don't think I'm doing the DB rows correctly as they get heavy. Elbows are not getting very high... Which is why I didn't go up in weight. Also, left arm was not cooperating today... That was weird. Had a hard time with the left arm last week on the OH carry, too. Shoulder isn't bothering me at all, so not sure what that's about. 

Aerobic stuff at the end was pretty easy and controlled. HR push-ups felt easy. Rowed at 2:07-2:11/500m. Box jump overs steady and consistent. Rower didn't register my first 5-8 pulls on the second round... Otherwise, would have been a more consistent time. 

Tuesday

AM
45:00 AirDyne @ Z1, off every 5:00 for 1/side light 1-arm KB overhead squat

PM
A. 1 muscle snatch + 1 tall snatch, 6 x 1 light & crisp; begin every :60-:90
B. Snatch high pull, 7 x 1 @ 110-115% of 1RM snatch; begin a set every :60
C. Back squat, 4-4-4-4 @ 80%, 20X1; 2:00 rest
D1. 1-arm DB row, 2 x 5-7/arm tough, 11X1; :30 rest between arms, :30 rest
D2. 1-arm DB press, 2 x 4-5/arm tough, 40X1; :30 rest between arms, :30 rest
+
4 rounds for even times:
7 burpee box jumps, 20
3 wall walks
400m row
2:30 rest

AM

complete with 25lb KB

+

shoulder stuff

PM
A. complete @ 65
B. complete @ 145
C. complete @ 240
D1. 55(7/7), 60(5/5)
D2. 35(3R/4L), 35(5/5)
+
3:17
3:13
3:07
3:04

So happy to get off the AirDyne every 5:00 again!  KB OHS were fun.

Barbell felt exceedingly heavy today.  Muscle/tall snatches were fine, but the snatch pulls felt like 200lbs.

Back squats were awful.  The 4th rep on each set was super ugly.  The triple at 280 from a few weeks ago felt easier than 240 today.  (WTF? From Saturday?)

Last couple of reps at 55 had suspicious elbow height on the DB rows... also, I don't know what was wrong with the first set of DB presses, but got all 5 on each arm on the second round.

Was dreading the last piece, but it ended up being the best part of the day.  Made a conscious effort to pick up the pace a little on the burpee box jumps each round; transitions and wall walks were consistent and rowed between 2:09-2:12.  I'm getting better at this kind of stuff; wish I would start to look forward to it instead of dreading it all day...

Tuesday

AM
45:00 AirDyne @ Z1

PM
A. 1 high snatch pull + 1 muscle snatch + 1 tall snatch, 6 x 1 light & crisp; begin every :60-:90
B. Back squat, build quickly to Saturday's anticipated opener (heavy but a guaranteed good rep)
C1. 1-arm DB row, 2 x 7-9/arm moderate/tough, 11X1; :30 rest between arms, :30 rest
C2. 1-arm DB press, 2 x 5-6/arm light, 40X1; :30 rest between arms, :30 rest
+
3 rounds for even times:
500m row
3 wall walks
30 double-unders
3:00 rest

AM

complete

+

shoulder stuff

PM

A. 53, 53, 53, 53, 63, 63

B. 285 (video)

C1. 40(9), 50(9)

C2. 25(6), 30(6)

+

3:30

3:20

3:17

Snatch complex felt really easy and crisp.  Kind of like the tall snatch...

Built very quickly to the 285 back squat (135, 185, 225, 255, 285, with minimal rest).  285 felt heavy, but I think it was mostly because I made a large jump... at least depth was better than last week's 290.

3 rounds were nice and easy (probably too easy... oops).  Rowed at 2:16-2:18 and tried not to waste any time on the wall walks.  Tripped at 26 on the first set of double unders, but the 2nd and 3rd sets were unbroken.  Definitely could have rowed a bit faster (at least 2:10 or so) and still maintained even times.