Tuesday

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

PM
A. Split jerk, build to a tough but crisp single
B. Power snatch clusters from blocks (just above knees), 4 x 1.1.1 @ 100; :10 between singles, 2:00 rest
+
5 rounds @ 80% effort:
10 DB walking lunge steps, 45/hand
5 ring rows in same set-up as last week
+
3 sets:
7 burpees
150m row @ max effort
4:30walk rest
+
800m walk cool-down

AM

37:30 complete; 4 rounds of:

2:00 row

3 DH2I

200m jog

3/side KB windmills, 35

2:00 ski erg

:30 FLR

PM

A. 200, 205Fx2, no belt

B. complete, no hook grip

+

5:08

+

0:50 (row in 0:29.1)

0:49 (row in 0:29.3)

0:49 (row in 0:29.5)
+
complete with Chels


Solid day!  Totally played hooky on my "lunch break" - and had major anxiety the whole time.  I just played it off as being super busy balancing both labs... hehe.

Jerks felt excellent; 200 was very crisp and easy.  The first miss at 205 was very close (just a hair in front), but the second miss was not close at all.

Blocks at just above the knee is a much more challenging position for me.  Still focusing on tight lats and engaged scaps, which I can guarantee I never used to do.  It would be nice if this is the key to my snatch problems.  No misses, and these were all pretty crisp, but it definitely required a ton of focus.

Walking lunges felt good.  Ring rows were tough.  The 5th reps on the last two rounds were pretty weak.  The rings may have been at a slightly more challenging height than last week.  At least that's what I'll tell myself.

Burpee/row sprint piece was awesome.  Burpees were super speedy on all rounds.  Saw 1:33/500m on the first one, then 1:34 was the low on the second and third.  Really grateful there were only 3 sets, I got a little nauseous after the last one.

Tuesday

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

PM
A. Split jerk, 1-1-1-1-1-1 heavy but not maxes; begin a rep every 2:00
B. Power snatch clusters from blocks (mid-thigh), 4 x 1.1.1 @ 100; :10 between singles, 2:00 rest
C1. Weighted walking lunge steps, 4 x 10-12m tough; :60 rest
C2. Ring rows, 4 x 5-10 in challenging set-up, 20X1; :60 rest
+
5 sets:
6 alternating DB snatches, tough but fast
125m row @ high effort (whatever that means for you now)
4:00 walk rest
+
800m walk cool-down

AM

30:00 complete with AirDyne, row, plank and side plank

PM

A. 175, 185, 190, 195F, 195, 195 - off the rack, no belt

B. complete, no hook grip

C1. 55/hand for 12m across 

C2. 7, 6, 6, 5, feet on 20" box 
+
0:52
0:52
0:52
0:51
0:51
with 55lb dumbbell
+
complete


To say that I came into the gym today in a bad mood would be the understatement of the year.  Had a very stressful and long day at work, and was already in the mindset that training later in the evening would suck.  Emily, I'm very sorry for being so grumpy.  I really did enjoy seeing you!  Let's just say that I will not be arriving at the gym at 5:45pm again (unless it's Thursday).  If I can't play hooky for a couple of hours in the early afternoon on Mondays and Wednesdays, I'm not coming until 6:30 at the earliest.  This was the worst.  However, my anger must have fueled me, because everything actually felt fantastic.

Jerked from a rack, since Emily was cleaning off the blocks.  Dumped the bar, stripped metal plates, and power cleaned 125 back up each time.  These felt AWESOME today.  Missed the first 195 just an inch in front, but the second attempt at 195 was one of the crispest/best heavy jerks I've ever done.  The final rep at 195 was a little soft on the catch, but wasn't in danger of losing it.  Did all these beltless.

Power snatches off the blocks FINALLY felt good.  All of these were crisp and easy.  Still focusing on a perfect set-up - I'm finding that if I really concentrate on engaging my lats and scaps, I don't need to worry about the bar flying out of my hands so much.

Walking lunges were fine.  I'm not sure if I set up the ring rows correctly - I had my feet on the box so that at the bottom position of the ring row, my head was below the height of my feet.  I tried to keep from piking my hips, but the whole set-up was pretty awkward.  They got tough for sure.

Dumbbell snatches got better with each round, this was fun.  Miscalculated and only took a 3:00 rest between sets 2 and 3, but didn't notice until just now when I was entering my results...

Tuesday

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

PM
A. Split jerk, build to a heavy (not max) single
B. Power snatch clusters from blocks (mid-thigh), 5 x 1.1 adding a bit from 08.16 :10 between singles, 2:00 rest
C1. Weighted walking lunge steps, 3 x 15m moderate; :60 rest
C2. Ring rows, 3 x 5-8 in challenging set-up, 20X2; :60 rest
+
5 sets:
5 burpees
5 heavy Russian KB swings
100m row @ high effort (whatever that means for you now)
3:30 walk rest
+
800m walk cool-down

AM

35:00 complete with jog, mobility, ski erg and 6lb wallballs

PM

A. 185

B. 100, 100, 100, 105, 105 - no hook grip

C1. 40/hand across 

C2. 8 across 

+

0:48

0:47

0:46

0:46

0:46

with 88lb kettlebell
+
complete

Air squats were feeling pretty good this morning, so tested out some 6lb wallballs - no pain at all, but video revealed that depth continues to be a problem.  I seriously feel like I'm going ATG, but I'm barely breaking parallel, if at all.  Is this how my wallballs have always looked? My knee doesn't even feel that tight anymore, and with all the time I've been spending on lower body mobility, I don't really think that's the problem... Grrrrr.....

Split jerks felt pretty good; wore Olys and a belt, but after I was done I was thinking that I might have preferred jerking belt-less.  Something I might play around with.  

Power snatches were really, really tough.  This is a challenging weight for me in this set-up already, but then not being able to hook-grip made these feel even tougher.  No fails once I started, but missed 100 on the very first attempt then re-started the whole thing a few minutes later.  I took exponentially longer in my set-up for each attempt (so much that the 0:10 between singles drifted toward 0:20), making sure the bar was exactly where I wanted it in my hand and concentrating on tight lats.  I just don't feel aggressive at all when I feel like the bar is going to fly out of my hands.  Now that I'm writing this, this is how I was feeling when snatching with the men's bar, but I was able to tie my 1RM without a hook grip, so maybe I should just grow a pair.

I don't know why it didn't occur to me to just HOLD the weights for the weighted lunges last week... this was so much easier.  Similar set-up on the ring rows as last week, just an inch above horizontal at the bottom position, arms straight underneath the rings.  Last couple of reps on each set were definitely tough with this tempo.  I guess adding a box under the feet is the next progression?

Loved the 5 sets - this is definitely my favorite type of unpleasant training.  Considered the 100lb kettlebell, but I'm glad I didn't... no hesitation picking up the 88, but I think I might have taken an extra breath to pick up the 100.  Never broke under 1:35/500m today.

Wednesday

30:00 easy swim or hike

22:00 swim
+
15:00 walk home from the pool
+
4 hours floating on a raft in the backyard
+
30:00 walk after dinner

Saturday

OFF or easy recovery of choice 

60:00 leisurely stroll around Balboa Island with the fam 

Friday

AM
30:00 walk

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-:15; :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-:15; :30 rest
B. Muscle-ups, 9-12 x 1; begin a rep every :60
+
20:00 @ 70%:
10 ring push-ups
10 double-unders
20 AirDyne calories (15 Assault Bike)
10 toes-to-bar
10 burpees
20 row calories

@ Active 

AM

complete

PM

A1. complete 

A2. complete 

B. 10 singles, + double on the last one 

+

3 rounds + 10 double-unders

Really enjoyed everything today! Muscle-ups were solid again, so threw in the last double for good measure. 

I've been having a problem sticking to the % effort prescribed. Kept the bike and row at 70%, but overall this felt closer to 80-85%. Just kept moving, and did everything unbroken. 

Thursday

AM
5000m row @ Z1

PM
A. Power clean, build to a heavy single
B. Behind-the-neck shoulder press, 3 x 3-4, 31X1; 2:00 rest
+
10:00 @ 90%:
5 kipping handstand push-ups
10 AirDyne calories
5m handstand walk
10 AirDyne calories
+
800m walk cool-down

AM

complete in 26:18

PM

A. 175, 180Fx2

B. 73, 78(3), 78(3)

+

4 rounds

+

complete 

Today was pretty chill. I love Thursdays in the gym. 

Power cleans felt all over the place today - not my best day for these. Pulled 180 into my neck both times, but the bar was out in front and I wasn't in a position to get my elbows around.

BTN press went better than last week, but these are still so hard for me. 

Handstand push-ups were so fast and easy!! All sets of 5 easily unbroken. This is awesome. Good week for handstand push-ups! What a difference a few months makes. 

Thursday

AM
5500m row @ Z1

PM
A. Power cleans, 3-2-1-1 (touch-and-go on the 3 & 2); 2:00 rest
B. Behind-the-neck shoulder press, 3 x 4-5, 31X1; 2:00 rest
C. Weighted glute-ham raises, 3 x 5-10, 20X1; 2:00 rest
+
10:00 @ 90%:
1 rope climb
10 AirDyne calories
5m handstand walk
10 AirDyne calories
+
800m walk cool-down

AM

complete in 28:10

PM

A. 155(3), 165(2), 175, 185Fx2

B. 68, 73, 78(1)

C. 10, 20(7), 20(7)

+

4 rounds 

+

complete 

So, my knee is fucking with me. Woke up this morning with it extremely stiff and had a sharp pain every time I extended it. I thought it would have improved overnight but it was the same as last night (if not worse) when I woke up this morning. Almost subbed out the row for airdyne, but ended up just shorting the stroke on my Z1 row. Walking was painful all day. Wasn't sure how training would go, but nothing I did made it feel any worse than walking did, so I didn't modify anything. And now, a few hours after training, it feels back to normal. WHAT THE HECK. I've been much better about icing it today and maybe the large quantities of ibuprofen finally kicked in. This is weird.  Anyway. 

Power cleans weren't as good as last week. 

BTN shoulder press continues to be terrible. Failing 2 reps at 78lbs is embarrassing. 

The tempo on the GH raises was much easier this week. 

LOVED the 10:00 piece - super fun. Rope climbs were all very fast and transitions were quick. 

Mom had another great day in class... this makes me happy and proud. 

Thursday

AM
5000m row @ Z1, off every 1000m for a few minutes of mobility work of choice

PM
A. Power cleans, 3-3-2-2 touch-and-go; :90 rest
B. Behind-the-neck shoulder press, 3 x 5-7, 31X1; 2:00 rest
C. Weighted glute-ham raises, 3 x 5-10, 31X1; 2:00 rest
+
10:00 @ 90%:
2 rope climb
10m bear crawl to Demetrius
15 AirDyne calories
10m bear crawl back to rope
+
800m walk cool-down

AM

complete

PM

A. 145(3), 155(3), 165(2), 175(2)

B. 63(7), 68(5), 68(5)

C. +10(10), +15(7), +15(6)

+

3 rounds + 5 calories 

+

complete 

Solid day. 

Power cleans were as good as they've ever been, especially the first rep of each set. The second at 175 was UGLY, but I failed to get 175 even once a few weeks ago, so this was neat.  Those are new PRs for a triple and a double. I wore knee sleeves just in case, so that I wouldn't be afraid to drop under the bar a little more as it got heavier, and I think that helped a lot mentally. I should try that with power snatches, too. 

BTN shoulder press is getting better, but still feels a little uncomfortable on my left shoulder. Nothing major, just doesn't feel like the other one. 

Glute ham raises were fine, tempo caught up with me.

Happy with effort on the 10:00 piece, although I still rest way too long at the rope when I have multiple reps back to back. The actual climbing has gotten to be pretty solid, though... 

Thursday

AM
5000m row @ Z1, off every 1000m for a few minutes of mobility work of choice

PM
A. Power cleans, 3-3-3-3 touch-and-go all moderate; :90 rest
B. Behind-the-neck shoulder press, 3 x 7-9, 31X1; 2:00 rest
C. Glute-ham raises, 3 x 5-10, 31X1 using stick for assistance; 2:00 rest
+
10:00 @ 80%:
1 rope climb
10 AirDyne calories
3 wall walks
10 AirDyne calories
+
800m walk cool-down

AM

complete

PM

A. 125, 135, 145, 150

B. 53, 58(8), 58(7)

C. 10, 10, 10 - no stick needed 

+

4 rounds even 

+

complete 

Today was awesome! Everything felt good. 

Really enjoyed the change of pace on the AM piece, Demetrius and I have been spending a lot of time together... 

Power cleans felt EXCELLENT. The triple at 145 was probably the 3 crispest "heavy" power cleans I've ever done. 

BTN shoulder press went much better than last week; felt a lot stronger and  my left shoulder didn't complain nearly as much. 

Had no issues holding the tempo on the GH raises, so didn't use a stick. Hamstrings are toasted from this week though... Eeesh. 

Pushed the 10:00 piece a little closer to 90% - this was super fun! 

Monday

30:00-60:00 aerobic recovery of choice, VERY easy - hike, bike, or swim

75:00 walk with Chelsea @ the Loveland Bike Trail

Thursday

30:00-60:00 aerobic recovery of choice

mobility @ home

+

90:00 walk through Spring Grove cemetery while my car was in the shop 

Totally overwhelmed by the history and peacefulness... Completely relaxing, despite getting a little bit lost. 

Thursday

60:00 brisk walk w/ Dad

Sunday

60:00 brisk walk w/ the fam

Happy to be home :)

Saturday

AM
24 sets:
:30 AirDyne easy
:30 AirDyne easier
+
20:00 shoulder mobility + scap pre/re-hab + muscle-up play time

PM
A. Front squat, 3 x 3-5 moderate, 20X1; :60-2:00 rest
B. Squat clean, 5:00-8:00 light practice
+
5 rounds for even times:
10 CTB pull-ups
10 wall balls, 14 to 9 in 2 sets of 5
:90 rest
+
3-5 sets:
2:00 AirDyne @ 90% aerobic
2:00 AirDyne @ 50%
2:00 hip & ankle mobility

AM
subbed 30:00 trek through the snow
+
complete as the warm up to the PM

PM
A. 105(5), 135(5), 165(5)
B. 105-125
+
1:03
1:01
1:01
1:01
1:05
+
3 sets complete


The 1 mile trek in 6" of snow took 30:00 today.. figured that was a close enough swap for the easy AirDyne.

Muscle-ups continue to feel really, really good.  Strung 2 together for the first time!  Tried a few more times for the double, and came close but only got it the once.  It all depends on how much the rings are swinging as I come down from the first.

Happy to put a little weight on the bar for front squats.  Knee feels okay with the knee sleeves on, but I still have to really focus on driving my knees out.

I was nervous that I would hesitate to drop into a full squat on an explosive movement like a clean, but I had no issues here whatsoever.  That's a relief.  Did probably 10 or so easy singles.

CTBs broken 5/5 until the last set (5/3/1/1).  Wore knee sleeves for the wallballs.  I tried a few with and without knee sleeves as I was warming up, and there's such a clear difference with them on that it seemed worth it.  I ordered a pair of the single-ply black ones, it would be nice to have a pair to wear for things like wallballs or thrusters that don't cut off circulation but still help my knee...

Friday

AM
10:00 @ 70% of [250m row + 12 reverse crunches]
5:00 rest
10:00 @ 70% of [10 AirDyne calories + max freestanding handstand hold]
+
20:00 shoulder mobility + scap pre/re-hab + muscle-up play time

PM
A. Split jerk from blocks, accumulate 8 solid singles @ 175
B1. Snatch pulls, 4 x 1 @ 165, :60 rest
B2. Ring dips, 4 x 9 as fast as possible; 2:00 rest
+
AMRAP in 5:00:
25 power cleans, 115
25 bar-facing burpees
+
800m walk cool-down immediately at conclusion of AMRAP

AM
complete

PM
A. complete
B1. complete
B2. 8/1, 6/1s, 4/1s, 3/1s
+
1 round + 1 PC
+
complete


Swapped today's swim with tomorrow's training - their gym is packed on Saturdays, and I wouldn't have time or space to be able to finish this in the 1 hour of Open Gym time tomorrow...

Split jerks felt light and crisp today!  It was a nice confidence booster to hit 8 easy singles at a weight most of their competitive chicks can't touch.

Snatch pulls felt good, but ring dips went downhill fast.  The first 3 rounds were still quick even with the singles, but the last round slowed down a lot when I started failing...

AMRAP was surprising, the power cleans felt really tough and back started to get a little tight.  Wanted to do all sets of 5, but ended up doing 5/4/3/3/3/3/2/2.  Finished the PCs at 3:08 and wasn't sure I'd finish the burpees, but the burpees felt surprisingly easy and I was able to keep a nice and steady pace the whole way through and got the one PC at the buzzer.  I think my expectations were kind of high going into the power cleans, but the weight was a little heavier than I've been doing with these pieces, so I guess it's okay.  Still lots of room for improvement with these.

Really good training day :)

Thursday

50:00 brisk walk with the fam

Saturday

off due to schedule conflict

lots of z0.5 walking throughout the day...

Tuesday

off
=
14 hours of walking around Disneyland.  Should have worn a pedometer... pretty sure we walked over 10 miles.

Wednesday

AM
For 45:00 @ Z1:
750m row
15 AirDyne calories
200m jog

PM
A. Clean-grip deadlift, 15 x 1 @ 255; begin a rep every :30
+
For 20:00:
Evens: 10 Russian kettlebell swings, 70
Odds: 5 hand-release push-ups w/brief pause @ lockout & w/hand off keeping elbows high
+
3 sets not for time:
15 banded good mornings
15 hip extensions
15 hollow rocks (forward & back = 1)

AM
complete
+
shoulder stuff

PM
complete; green band for the banded good mornings

PM2
60:00 walk with a friend; couldn't pass up the gorgeous weather!


AM z1 has been feeling better and better - rowing has significantly improved.in the past 2-3 months.  2:25/500m ish pace.

Shoulder feels 100% and both feel very strong after a few weeks of these exercises.  It feels strange to be aware of so many different muscles that I've never noticed (or used) before.  Looking forward to using my arms again!

CGDL felt good.  Tried to pull the bar into my shins on every rep, and it definitely made a difference.

The 20:00 was very controlled and easy.  Those were the most beautiful HR push ups anyone has ever seen.  Felt weirdly easy by using my new-found shoulder muscles...