12/7 Front Squat 205lbs x 2, Squat Clean Thurster 160lbs

12/7
Sleep ~9p-6a Still feeling stiff & sore this morning.  Which I'm starting to notice is when I do my best in heavy lifts.  I remember being sore going into the first day of the ladies athlete camp last month when I PRed my FS at 210 for a single.

A. Front squat - build to a 2RM

3-5 x 85, 125, 145, 2x 165, 1x 175, 185, 2x 195, 205-called it. 

B. Squat clean thruster 2-2-2-1-1; rest 2 min

(85, 105) 115, 125, 135 x 2, 150, 160 x 1

I had missed 160 last month in AZ but finished it out this time. 

+

9 min @85%:
1 rope climb 20'
0.2 mile AD
20 pushups hr

We haven't blown through the roof yet to extend the rope height yet (probably only about 12-13' in height).  So I climbed up then back down without putting feet on ground then back up.  Video below. 

4 Rounds (2:10, 4:30 (2:20), 6:50 (2:20), 8:58 (2:09))rest 4 min
9 min @85%:
4 wall walks
15 wall balls 14# to 10ft
45 double unders
This was the worst.  2 full rounds plus 20 double unders into the 3rd. 
All WBs UB.  DUs felt horrid.  Took 4-5 sets to complete first 45.  2 sets on 2nd, 2 sets on third to get to 20. rest 4 min

9 min @85%:
5 muscle-ups
400m run
Didn't warm up any MUs before starting here, but felt great.  Did 4 sets of 5 UB MUs plus 100m run of the 4th round.  Best transitioning I've had into MUs.  

rest 4 min

9 min @85%:
300m row
10 db push press 40#/h
8 ghd sit-ups
3 Rounds + 160m row.  DB PP all UB.  Each set felt better than previous.  Row felt horrible at start ~2:15 ave first round then found a bit of a groove ~2:08/2:12 pace next two.  Faster into finish ~2:05 pace. 

Mistakenly did this whole morning session fasted.  Didn't notice until the end of the day when I opened my bag and saw the banana I had intended to eat before starting.  Energy felt good other than the rowing final 9 minutes I felt a bit flat. 

12/6 Box Jump Max & 85% Fun!

12/6

Sleep ~8:30/9-5:30/6. Woke up a bit sore this morning.  Guessing mostly from the squat EMOM yesterday.  First time in awhile that I've noticed some soreness. Feels good.  

8AM
row 500m @2:00
rest 2:15
x13

Done.  No warm up other than the walk to the gym.  Had to play musical rowers a few times throughout which probably messed up a few of the rest times by 15-45s but it was due to busy classes and people needing the rowers and/or someone in ID starting to use it when I walked across the room to write the splits on the board. (I ordered two more rowers from Rogue today to have less of this problem in the future!) 

Effort seemed easier than last Friday.  Working on the whole counting backwards thing which does seem better, but I've been counting strokes/reps forward for a year now so it is taking some adjustment. Stroke rate average of 28 consistently through the end.  Didn't lose power and have to increase the S/R much at all this session.  

PM -Noon

Felt stiff going into this session, as I'd been sitting for about an hour doing some programming & emails beforehand.  Did some AD sprints to get the body going.  

A. Box jump - build to a max height

39" -missed 2x and finally stood it up on the 3rd.   Not a PB.  Hit like 41" in competition last December.  Believe it equals my best in training.  

+
For time:10-8-6-4-2
power snatch 85% 1rm -120 is my max power snatch -used 105lbs. 
box jump 90% max height used two of the MD mats which made it ~35.5/36". 

6:06

This was the most fun I've had in a workout in a long time.  After the box jump build up the power snatch felt great.  105 felt like it was flying off the floor.  Contemplated trying some TnGs but didn't do it, as I felt it'd tire me out for the box jumps.  Gotta start following my gut and "trying" those things a bit more in training so that I can learn what I can and cannot do.  Still my habit to be conservative at this point. 

12/5 Hang Power Clean 165lbs.

12/5
Sleep ~9p-4a 
Coach 630a, 830a classes. 
Generally a low energy day.  Kept thinking about going to get a 2nd coffee before training, but never did.  No "pop".  Later realized that I only had decaf beans in the early am. 

Training @ 10:30.  AM….(cannot get the above to not be underlined??) 

A. Squat clean 3-3-3-3-3-3; rest 2:30 

145, 150,150, 155, 155, 160. Not a great warm-up with being tight on time and squat was feeling tough to get out of the bottom.  Dramatic difference when I didn't build to a heavy FS beforehand.  

Coaching 11-12 ID -WPU during this time. -thought I was done after the 8:30 class so didn't rush to the training and then I found out later on that I overlooked one of the shifts.  Thankfully it wasn't too busy & the training worked well with it. 

B. Wtd chin up @21X0; 2-3x6; rest 2 min

(3x12), 3x27, 37, 42, 46, 51, 2x55 (included 2 lbs for belt weight) 
I wasn't particularly attempting C2B on these, but they feel like I've lost some of my full ROM strength.  If memory serves me right I've maxed my C2B at 55lbs before and here I didn't feel like I'd come close.  But could be factors of not building to a 1RM here and doing sets in build up. On a positive less irritation in the bottom position for the right shoulder this week. Barely notice anything. 

12:30-
C. 6 back squat 145# EMOM for 6 min

Done.  Felt good. Videos of minute 1 & 6 below.  I was moving a bit faster as I went on in the sets.  First ~20s then 17/18s on later sets.  

PM
A. Hang power clean 2-2-2-2-2-2; rest 2 min
135, 145, 150, 155, 160, 165-squatted the 2nd rep here and could stand it up!  That never would have happened a year ago.  Feels great to be stronger in my squat! 


B. Deadlift 5 TnG 155# EMOM for 12 min
~6-7s per set.  Felt good. 


C. Press @12X2: 2.2.2x4; rest 20 sec/rest 2 min
85, 90, 95, 100.  Felt solid here. 

12/4

AM
20 min AD (more like 10 minute plus 15 minute walk to gym immediately before
20 min Rope climb/bear crawl. 9 total rope climbs to our 12' rope. 3 on the left, 3 on right, 3 legless.
Video of final legless

20 min AD Z1. done.

In b/w bear crawls Mom, Lloyd & I paused for some birthday pictures.  My mom turned 57 today & it's her first birthday in the gym!  Love having your energy around Mom!

PM
hike-100minutes. It was a beautiful warm winter day!

+ 60 minute beginner yoga with Joe Taft.  Awesome class. "Don't be so hard on yourself (while the class is in tree pose)….Wavering trees are also grand."

12/3

12/3

AM
3 ub muscle-ups
250m row
3 ub muscle-ups
250m row
rest 2 min
x6

Set 1. 3:50 -didn't have rower set up before I started so that sucked some time. ~1:58ave

Set 2. 3:15 ~1:59 ave

Set 3. 3:04 2:00 ave

Set 4. 3:04 1:58 ave, 1:59 ave

Set 5. 3:01 60.0, 60.0

Set 6. 2:54 58.7, 56.4

Videos of sets 4, 5, 6 (despite the title saying round 3). 

This was a tough workout, but fun.  Good practice to do the advance skills with heavy breathing & higher heart rate.  

+
AD 30 sec @90%
AD 30 sec easy
x10

 66-71 ave RPM @ 90% mostly 68ish

42-46 on easy parts 
PM

warm up was quick here- walk dogs to gym, do some hip hinges & shoulder swings as I pull out the bar.  few DLs with Becca's bar @ 100lbs, then 135, 185, 205 and started the clock. Figured the workout would warm me up as I went & I was short on time.  

DLs felt good, but should have hustled a bit more early on, as it would have made a big difference in the end. Bar & wall area were not as close as they could have been so there was a little leisurely unnecessary walk in between (only like 20-30ft or so) 

Finished the 9 DLs + 8 of the WWs.  Another 30s faster on transition & I could have completed the last WW & 10 DLs. All DLs UB.  Felt solid on pulls.  

Walk walks though still sucky are feeling better both last night & tonight.  I'm feeling taller out of my shoulders when walking.  My shins actually get really tired on these controlling up & down the wall & I end up resting sitting back on my heels to stretch them out momentarily. 

Fun workout.  15 min amrap:
1 deadlift 205#
1 wall walk
2 deadlifts 205#
2 wall walks
3 deadlifts 205#

I created this lovely little grid during the workout.  The orange was the minute I was finishing & the purple chips went down when I finished another round.  So it was like 

1 & 2 at end of 1st minute

3 at 2nd minute

4 @ 3rd minute

5 @ 5th minute

6 @ 7th minute 

7 @ 10th minute

8 @ 13th minute 

Started 9 with like 2 minutes to go.  Had just over 90-1:15 for wall walks.  What can I say?  A pacers loves knowing splits!   

12/2 Back Squats + Wall Walks

Had a great 90-100 minute hike yesterday (Sunday) with Corey & the dogs.  Beautiful 60 degree winter day.  Love it!

12/2

AM
A. Back squat @20X1; 7-7-7-7 build per set; rest 3 min

155, 165, 175, 185….couldn't keep to the 1s at the top for the last couple of reps. 

B. Snatch pull from mid thigh + tall snatch + snatch from mid thigh - every 90 sec for 7 sets

55, 55, 65, 65, 70, 70 (failed tall snatch), 70 -maybe cheated the tall snatch?  video included. 

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

6x30, 35, 4x40-too fast on eccentric (video on left…right was worse), 6x35 video of last set of both sides at 35

PM
A. Continental cleans 3 heavy; 6 sets; rest 2 min

These are so tough for me.  I don't know what to do once it's on my belly.  Started at 110 as I thought I'd be able to get heavier this time, but the 110 irritated my shoulder on the right going from belly to shoulders so I dropped down and built back up slowly.  Videos of 110 & 100, 105.  

110, 90, 95, 100, 100, 105

+
EMOM for 12 min
odd - 9 hspu
even - 6 TnG deadlifts 165#

done. HSPU felt powerful tonight.  

DLs were bothersome on the shoulders a bit with some little twinges on the down.  not every time, but here and there. (videos of last sets) 

+
For time:
25 pushups hr
30 db bent over row 25#/h 15/8/7 quick breaks ~2 minutes for first 2 parts 

20 wall walks 5 in 1 minute(3 minute mark) then 20 at ~7:23
30 db bent over rows 15/8/7 quick breaks
25 pushups hr  good practice on varying hand positions. 

9:17

11/30 Front Squat 3RM

Sleep in bed b/w 8;30 & 9.  Felt a bit wired.  1 melatonin.  Probably asleep by 10ish.  Up at 5:30a.  Feeling good.

11/30

7:45am

A. Front squat - build to a 3RM

Long build up like 45 minute from when I started to finished.   5x45, 95, 4x 125, 3x145, 155, 2x 170, 180, 3 x 190.  Loaded 195 on the bar & had zero motivation to do it.  Kept having negative thoughts around it so decided to clear the bar & move on.  I think I took so long that I didn't want to think about it any more. 190 is a 5 pound improvement from summer.  Worked a lot harder for the 185 then. 

B. Clean 3-3-3-3; rest 2 min

(85, 125, 145) 3 x 155, 160, 165, 2 x 170.  caught 3rd forward & once I got back on my heels I couldn't get out of the bottom.  Rest was 3-5 minutes b/w sets as I was coaching ID floor b/w lifts.  
Theses felt great relative to Thursday.  Squats were much easier after the heavy triple beforehand & pull off floor felt solid. 

8:30-10:30 coaching. 

1115am-motivation to train low. 

+

Plugged in Friday PM & will do other part of Saturday tonight. 

PM
For time:
20 pc 85% 1RM  (150lbs) ~3:30 all singles. 
80 du's trippend once @ 59 
40m FW heavy Done @ 95lbs/hand with handles.  Could have gone heavier, but this was moderately tough to complete UB.  
80 du's trippend once @ 66
15 pc 90% 1RM (160lbs) all singles.  
80 du's Tripped once @ 67 
40m FW heavy 95lbs UB again. 
80 du's UB! finally! Although I'm staying on my toes to get it done. 
10 PC 95% 1RM  165lbs…missed 10th rep @ 18:45.  Done in 19:04.  Started final 10 reps just after 16 minutes.  
was a bit mental going into this with the heavy clean & DUs, but it was fun & felt better as it went on.  heaviest power cleans I've ever done especially in my non-lifting shoes.  


Afternoon nap + afternoon hike 30-40 minutes with Corey & dogs. Then straight to gym
5:30p10 min @85%:
12 wall balls 20# to 10ft all ub
400m run ~2:00 + transition in & out of gym 
5 L-pullups UB with pause on bar after 3 each time. 
It's still not automatic for me to think of going UB.  I decided to attempt to do the first set of WBs UB and then was planning to break them up.  While out on the run I decided that maybe I should try to do them all UB and just like that I did & they all felt comparable to Rnd 1.  All the decision making of fitness.  haha 
3 Rnds + 12 WBs in 10:04 (3:10, 6:25 (3:15), 9:35 (3:10) 

rest 4 min
10 min @85%:
2 rope climbs 15' Our rope is only ~12'
12 burpee box jumps 24"
350m row
Rnd 1 ~3:25
2 Rnds + 200m Row.  
Row paces were 2:02, 2:05, 2:04 ave/500m. 
This was the worst one.  3 of my least favorite movements. BBJ shoot up the HR & rowing doesn't recover the HR like running does for me….but I guess if I run faster then the HR would stay elevated.  

rest 4min
10 min @85%:
200m run
6 pHSPU 6" all UB. 
9 burpee toes to bar  -Fun! Constant pace. 
Video is of rnd 1, but in later rounds starting doing burpee slightly in front of bar & jumping into bar from where I stood up burpee to then have a natural forward swing into the TTB and jumping off in the back swing down to go back into burpee. 
2 Rnds in 5:10 before transition outside. 
3 + run + 6 HSPU+ 4 BT2B

Sleep: ~9:30/10a - 6:45a.
12/1

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