12/8, 12/9, 12/10, 12/11

12/8
Rest Day
Sleep 830/9-6a
Was as about complete as a rest day gets.  Stayed around the house almost the entire day.  Left briefly for Holiday Tree Party at CF Pisgah.

12/9
8p-5a without alarm. Great way to start a Monday.

12/9

AM
A. Back squat @20X1; 6-6-6-6-6 build per set; rest 3 min

160, 170, 175, 180, 185.  Closer to tempo than last week's 185. 

B. Snatch pull from mid thigh + snatch from mid thigh - EMOM for 8 min

85, 95, 100-F Sn, 100, 100 F Sn, 100, 105, 105

MT then coaching then 2 hours later part C. 

C. DB elbowing row @3110; 4-6x4; rest 1 min btw arms

6x 25, 30, 35, 35, 40

PM
A. Continental cleans 5-5-5-5; rest 2 min

Still some tough love here.  Still feel funky on the shoulder as I pull to overcompensate for what feels like a lack of anything through ribcage to get from belly to shoulders.  70, 80, 90, 100lbs. 

+
EMOM for 14 min
odd - 6 ub push jerks 135#
even - 5 TnG deadlifts 175#

Pretty sure the 6 @ 135 is a 6 rep push jerk PR and I did it 7x.  Felt good.  This is why I have a coach, as I'd never do something like this.  Shoulder handled it well too which is a good sign.  Was worried about all the eccentric loading, but getting better here. Videos of sets 1, 3, 5, 7. 

+
Didn't get to this before gym visit and it ended up being nearly an hour later. For time:
50 pushups HR slow here ~3:30
30 cal AD ~2:30 (6 ish)
20 db man-makers 35#/h 4, 3, 3, 4, 6. 
10 pHSPU 6" 2s & 3s here. 
14:45 ??

12/10

Sleep like 8:30-5a.  Super chill morning.  Got to the gym around 10:30. Did a long warm up but wasn't feeling super poppy.  Worked into each set.  Reps UB and gradually faster over each row. Had a sore throat immediately upon finishing final set.  

AM
6 hspu
6 burpees
300m row
6 hspu
6 burpees
300m row
rest 4 min
x4
+
AD 30 sec @90%
AD 30 sec easy
x10

Done 68-72 RPM on the 90% felt good. 

Short afternoon hike then

5:30PM
For time:
15,12,9,6,3
deadlift 205#
pistol R leg
pistol L leg
burpee over barbell

Throat was feeling unremarkable all afternoon.  Then noticed it again as soon as I got to the gym.  Perhaps I'm allergic to the gym…ok, bad joke.  

Pistols are MUCH harder when not alternating plus I haven't done them in forever.  Touched opposite foot down for pause b/w each rep. DLs all UB which again didn't plan for with the warm-up, but then the pull never really slowed although it was never fast.  Consistent & easy to break off the floor which is improvement.  Remember 205 used to take a lot of mental effort.  Now I can breathe as I pull it off. 

Rnd of 15s 4:00

Rnd of 12s 4:15-7:25

Rnd of 9 7:45-9:55

Rnd of 6 10-11:15

Rnd of 3 done at 11:46

No I didn't stop to write down the above, but my mind is weird at remembering numbers int he middle of shit.  Could have pushed harder on burpees, but missed a few reps of pistols so it's a fine line, but need to learn to push the edge a bit more.  

12/11

Opened the 5 & 6a today which was on my mind as I moved through the piece last night.  If I get too jazzed for a PM session I'm wired for a long time after.  1 melatonin to sleep.  Probably ~9/9:30-4a

AM
2k row Z1 10:02 -faster 2nd half.  2:35ish first half then slowly ticked away at pace. 
20 min dead hang to inverted, wall walk practice done about 20 WWs and maybe 25-30 DH2I ?  I didn't count just moved back and forth b/w the two. 
100 cal AD Z1  11:15ish.  50 in about 6 

Late morning Thai Massage-90 minutes with Becca.  Good stuff!  I've been generally sore throughout. 

PM
hike Z1 headed out with the dogs and Corey now before yoga.