Short track intervals, rings

1000

.5 mile jog

agility/technique drills
8 x 200m @ 0:31-0:32
2:00 rest in between

ring progressions w/ band:
front levers
back levers

finished with a max hold of each

• Notes: Held most of them at 0:31 until I kinda fell off the wagon on the last two. Felt strong, just like my stride was getting a little too long. Levers are still coming along.
• Body: Pretty sore. Hamstrings and abs have the worst of it, but my traps and hip flexors are also a little tight. The plantar warts on my right foot are starting to get bad...starting to feel it when I walk and run. Trying some home treatments but might have to get them frozen soon if they don't improve.

DL, WPU, clean combos

0930

band pull aparts

Deadlift
2 x 265#, 285#, 305#
1 x 5 x 285#

3x
10 reverse hypers on GHD
10 GHD situps

weighted chinups
5 x 10#, 25#, 25#, 25#

For 10 minutes:
1 power clean + 1 hang clean + 1 push jerk @ 111#

kept a steady pace, about 1.5-2 per minute

• Notes: Good first day back. Deadlifts felt really strong. I am adding band pull aparts to my daily warmup now just to keep the shoulders happy. First time trying weighted pullups since the shoulder injury...strict pulls still makes it feel iffy right above the clavicle, but for some reason it felt better with weight than just bodyweight? If anyone can explain that one, I'm all ears. With the cleans I just wanted to get breathing hard while still working on technique, which got slowly better as I went on. Jerk is pretty weak right now. 
• Body: Hip flexors and abductors are STILL sore, even with the time off. Its got to be some wort of imbalance thing in my hips, because I haven't been doing anything but stretching and soft tissue work. Think its the adductors. 

mobility and rest

more mobility work today, mostly pvc rolling on my legs

• Body: Really sore from climbing yesterday and Friday. Forearms, wrists, biceps, lats are all pretty sore. Adductors are also sore to the touch from the massage yesterday....oops. Also sore in the hip abductors? Never been so sore from a weekend off before. Hip flexor is getting back to normal so that's good. 
• General: One more day off tomorrow and then back at it on Tuesday. Looking forward to it.

mobility

1200

hip capsule work
super frog stretch
adductor massage w/ barbell
shoulder IR w/ barbell
keg stretch
intermittent vomiting

• Notes: Found some terrible soft tissue areas in my adductors and felt way better after digging into them. Going to do more of the same tomorrow.
• Body: Took a nasty spill free climbing today that was scary and left a few scrapes and bruises. Feeling good other than that.

BxS, BP, burpees

0930

Box squat, low box + 2 plates
1 x 185#, 195#, 205#, 205#, 215#
2 x 3 x 135#

Bench press
5 x 95#, 115#, 135#, 145#
3 x 5 x 145#

As many burpees as possible in 7 minutes - 86

• Notes: Squatting felt good. Didn't get that much weight on the bar but considering how sore and tight I am I'm not surprised. Benching is starting to feel much better on the shoulder. It is making my technique much better though as I am forced to keep my shoulders pulled back and crazy externally rotated for it to feel comfortable. Figured I would try my hand at the first open workout....either the benching tired out my pushing or I am just a bitch cause I was dying...leaning towards the latter. 
• Body: Left leg is extremely tight and sore. Hammies, hip flexor, rectus femoris...it all needs some love.
• General: Taking this weekend off. I have had some chronic hip and hip flexor tightness the past week and I want to get rid of it so I can come back stronger. Might hit the pool and hike a little bit, but no lifting and lots of soft tissue work. 

Long run

0930

run 1:21:22 out mesa trail from Chat. past fern canyon crossing and back
distance - 7.24 miles
terrain - soft snow, rock, mud, very hilly

ab/oblique work

• Notes: Snow has started melting significantly up on the trails so today was kind of like running in sand. The rest was pretty gnarly as always but it felt great. Went a mile farther than last week on the same route, and had some guys behind me on the way back which pushed me a little bit so that was nice.
• Body: Hips and hip flexors still tight as hell. Hammies and triceps are also very sore today.

metcon, rings

0930

db protractions/retractions, 25#
2 x 12

AMRAP in 15 minutes:
3 push press, 115#
6 pushups
9 back extensions/glute-ham raises

10 rounds + 1 push press
*did back extensions or GHRs depending on what was available

super frog stretch - this was extra miserable today

rings:

3x
max rows - 20, 15, 13
max L-sit holds

1x10 dips, strict

front levers w/ band assistance

• Notes: Everything felt good, but my hips are crazy tight right now for some reason. TFL area is excruciating to massage, and hip flexor is a little tight. I think my capsules are a little tight and probably my adductors as well. Gonna spend some time on them tonight.
• Body: Fine, minus the tightness. I have discovered some plantar warts on the outside ridge of both balls of my feet so I am trying to treat those right now. Starting to get a little tender.

PC, hills

1130

Power clean
5 x 3 x 155#

3x max plate pinch holds

Short intervals
10 x 30s hill sprints @ rec hill
2 minute recovery walk down

• Notes: cleans felt pretty terrible today for some reason, I was all over the place. I think the main probably was my feet...landings just weren't consistent at all which was just throwing everything else off. Hills were tough.
• Body: Hip flexors and chest are pretty sore.

BS, box jumps, ring dips

Saturday

1100

Back squat
2 x 185#, 200#, 210#

Box jumps for height
Tall box + 8 plates

Ring dips x 3

Matroom
5x as fast as possible
bear crawl forwards
10 pushups
bear crawl backwards

• Notes: Box jumps are feeling good, ring dips are really weak...first time doing them since the shoulder but they felt good.
• Random: Good article from t-nation today -  http://www.t-nation.com/free_online_article/most_recent/7_things_i_learned_in_2011

DL, pulls

0930

hang snatch practice

Deadlift
5 x 285#
1 x 175#
rpe @ 9.5

BB bent over rows, 95#
3 x 15

shoulder prehab
front lever practice

Long intervals

0900

3 x 1200m @ 90-95s/400m
3:00 rest in between

Front lever practice

3x
20 hollow rocks
50 calf raises

• Notes: Track had some crusty snow on half of it so the footing made keeping the pace a little difficult, but it was good practice for the trails. Front lever is really getting there, I can almost hold it.
• Body: Posterior chain is pretty trashed from yesterday, which is good. Gotta get it turned around for some deadlifts tomorrow.

BS, Pr, burpee pulls

0930

Back squat
3 x 5 x 185#
rpe @ 9

Press
3 x 5 x 105#
rpe @ 9.5

100 burpee pullups for time - 9:11

• Notes: Squat felt good today. Little more strain on my hip flexors than usual for some reason. Press was tough, but I was squeezing out the last rep. Pullup bar was set low enough that I didn't have to jump during the metcon, so it was significantly easier than normal. Broke it up into 40-20-20-20.
• Body: Hip flexors are sore.

midday run

1230

run 1:08:02 up mesa trail from Chautauqua

3x12 abductors w/ band

• Notes: Well I think it's safe to say I am finally back to running. My knee tweak or whatever was going on is pretty much all gone, my new talon 212 shoes are perfect for the trails, and I haven't been this excited to run in a while. The trail was all snow-packed, and getting up into the quiet and snowy woods just felt incredible.

bodyweight work, swim

1600

AMRAP in 20 minutes:
5 pullups
10 pushups
15 situps, unanchored
20 squats

12 rounds + 5 pullups

swim
10 minutes css technique work

4 x 25m underwater, 25m freestyle sprint back

2 x 3 minutes water tread, no hands + full mask

PC, pullups/farmers, underwaters

0930

Power clean
5 x 3 x 148#
rpe @ 8-9

3x
15 kipping pullups
100yd farmer carries, 70# DBs

Swim
2 x 25m underwaters, 2 breaths
2 x 25m underwaters, 1 breath

• Notes: Power cleans got better as the sets progressed, with my last set being easily the best. I was actually over-pulling by the end, but it was still tough.Pullups were absolutely pain-free today, which was awesome. I planned on doing 5 rounds, but my grip was literally worthless...got a little too ambitious with the carries I think. Underwaters were as relaxed as ever.
• Body: Sore as hell. Shoulders, adductors, glutes, quads. Tomorrow will be a needed rest day.

Long intervals @ Bobo

0930 run

Long intervals @ bobolink trail
5:00 on/2:30 off
6:00 on/3:00 off
7:00 on

prehab
2 x 12 standing abduction w/ bands
2 min forefoot holds L/R

4 x 20 hollow rocks

• Notes: Trail was snow packed and a little uneven, so my footing was kind of all over the place but the run felt good. Interestingly, since I have been working on front levers and L-sits my hollow rocks have improved drastically despite not doing any real "ab" work.
• Body: Glutes and hams are pretty destroyed. If someone can explain why lunges cause the most insane soreness every single time, I am all ears.
• General: Cleans tomorrow and some grip work. Going to try to get in some underwaters as well.

BS, BP, lunge/dip metcon

0930

Back squat
3 x 5 x 180#
rpe @ 9

Bench press @ 95#, 115#, 135#

AMRAP in 12 minutes:
30 overhead walking lunges, 45#
15 bar dips

score - 3 rounds + 9 lunges

• Notes: Squat were a little more of a grind, but still feeling good. The couplet was really hard, 45# pretty much burned out my legs and shoulders. Dips are feeling really good though.
• *Update: Doing lunge-intensive work at the start of a 3-day schedule is never intelligent.

DL, rows, short intervals

1430

Deadlift
5 x 280#
rpe @ 9

Bent over rows, 95#
3 x 15

Front lever progressions
L-hang max hold

Run - short intervals
1 minute on/1 minute off x 9
Treadmill, 6:00/mile pace, 2% grade
rpe @ 8

• Notes: Good day. DL felt heavy but I could have done 285# with good form. Run felt good and was getting tough by the end. I can almost hold a front lever with one leg extended parallel. My upper body - lats and biceps - are the limiting factor on these surprisingly. 

BS, Pr, chin/swing metcon

0930

Back squat
3 x 5 x 175#

Press
5 x 105#, 100#, 100#

10-9-8-7-6-5-4-3-2-1 for time:
Kipping pullups on evens, strict chinups on odds
DB swings, 50#

L-sit practice

prehab, run/swim/run

0830

shoulder prehab

Run/Swim/Run
3 mile run - 22:30
1 mile swim, css w/ fins
3 mile run - 22:45

Total time - 1:40:44

• Notes: Knocked out this challenge pretty easily. My transition times got a little lengthy going in and out of the rec center, but I didn't fuck around. Note - swim was 1600 yards, not meters...so technically not quite a mile. Felt pretty good overall.
• Body: Shoulders and hammies are tight.
• General: Going to try to recover as well as possible and do some squatting tomorrow.