Friday, June 30, 2017

Rings, BP, DL

Today, Thursday

short run at the end of breathing walk.  Found better/different form but left ankle's increased ROM started to hurt, so stopped.  Walked a bunch to keep it loose the rest of the day, and it seems perfectly fine now.

Rings:  FL x 1, 1, StC + FL x 1

BP: 95 lbs. x 5, 95 lbs. x 8, 105 lbs. x 8.  All paused on the chest.

DL: conventional, 275 lbs. double over hand

x 1 - bar rolled a bit after landing so stopped this set there

x 2- these 95% t-n-g reps are tough, and my back is tight and my abs and grip are already tired.  Discretion is the better part of valor so just 2 this set

x 2 - tried to stay more vertical on these.  Enough for today, lower back is tired, and I did run today, too - not sure I've deadlifted after running before.

Wednesday, June 28, 2017


Today, Wednesday

short run after breathing walk

later, short walk

SN: 16 kg x 5L, 5R, 5L, 5R, 10L, 10R, 15L, 15R = 70 reps

Haven't done snatches in a long time, relearning how to dial-in the right amount of hip snap for the weight, and also turning it around at the back quickly.  All on untimed rests, about 10 minutes for the above.

Goblet Squat - 32 kg by 2 reps, just to put back into a good place, has been feeling tight today

Tuesday, June 27, 2017



SW: 24 kg

20L, 20R, 15L, 15R, 10L, 10R, 10L, 10R, 15L, 15R = 140

Today, Tuesday


a little stretching

1-leg DL, contralateral, KB, 20 kg x 1/1, 32 kg x 1/1

SW: 24 kg x 10L, 10R, 20L, 20R = 60 swings

MP/PU:  should be medium, so equivalent of 5 x (1-2) or 15 reps

24 kg x 1, PU + 16 kg x 2 on left, 20 kg x 2, 3 = 6

24 kg x 2, PU + 16 kg x 2 on right, 20 kg x 4 = 12 reps

and that will do for Medium day today


DL: 275, conventional, 95% touch, double over

x 3, 3 - these Ed Coan-inspired 95% touch reps are tough.

Sunday, June 25, 2017


Yesterday, Saturday

short run after breathing walk

very tired, took a nap

Today, Sunday

Rings: FL practice, tried to get lower

SW:  24 kg x 20L, 20R

MP: 5 ladders lf

#1: 20 kg: 1-1-2-3

#2: 20kg: 1-2-3, 2 PU @ 16 kg on right

#3: 22.27 kg x 1, 20 kg x 2-3, 2 PU @ 16 kg on left

#4: 24 kg x 1, 22.27 kg x 2, 20 kg x 3

#5: 22.27 kg x 1, 2, 20 kg x 5

Friday, June 23, 2017

SW, FL, BP, Hip Lift, DL

Today, Friday

a few SW while teaching


Rings: FL x 2

BP: 95 lbs. x 3, 5, 5, closer grip x 5

Hip Lift - 4 x 45 on each side, so about 460 total, perhaps 8 singles, playing with positioning of everything

DL: conventional, double overhand, going to use Ed Coan's "95% of the weight on the ground" thing

225 x 3

275 x 4 - these are tougher than the light touch-and-go I did last cycle - ugh!

Thursday, June 22, 2017

Rings, SW

Today, Thursday:

Rings: front lever x 3 singles w/ rests, StC w/ FL at end


24 kg x 1h

20L, rest until :90 elapsed
20R, rest until :90 elapsed
15L, rest until :90 elapsed
15R, rest until :90 elapsed
10L, rest until :90 elapsed
10R, rest until :90 elapsed

5L, rest until :60 elapsed
5R, rest until :60 elapsed
5L, rest until :60 elapsed
5R, rest until :60 elapsed

32 kg x 2h: 10, and done - total 120 swings

Rings, SW, MP

Yesterday, Tuesday

Tuesday:  Ran a few hundred yards at the end of breathing walk (also did this two days ago, on Sunday)

Rings: one front lever hold for time and depth, one StC with shorter FL hold at end


32 kg x 5L, 5R
32 kg x 10L, 10R
24 kg x 15L, 15R
24 kg x 10L, 10R
24 kg x 10L - just felt like having an extra set for my weaker grip - total  90 swings


drive, short walk, drive, short walk

MP: 20 kg, lf, 

1-2-3 w/ no break, superset 16 kg PU x 3 on right foot

1-C&P x 2- MP x 3 w/ no break, superset 16 kg PU x 3 on leftfoot 

Monday, June 19, 2017

Barbell 1-leg DL, SW, MP, break, more MP and DL

Today, Monday, after a tiring weekend


Barbell FSQ: 95 lbs x 2

Barbell 1-leg DL: 95 lbs. x 1L, 1R, rest, 1L, 1R - had thoughts of a double but too sore

SW: 32 kg x 10L, 10R

MP: 20 kg, lf x 1-2-3, rest, 1-2-3 - both ladders w/o putting the bell down

long break

MP/PU superset 1MP x L/R, 1PU @16 kg on left, same w/ 2/2, switch to right foot for 3

MP: 1-2-3 ladder as early today (without the supersetted pullups) - total 4 ladders to 3 today, up from 3 ladders to 3 last Friday.

DL: Sumo, 225 x 2 light t-n-g, x 1, x 5 @ "95% t-n-g" as per Ed Coan video.  Scaped left shin on one of the early reps, put on long socks for the set of 5.

Friday, June 16, 2017


Today, Friday

no walk - raining

WM: 20 kg x 2L/R - had to start right side a second time, hit disc first time.

SW: 32 kg x 8L, 8R, 7L, 7R, 7L, 7R without a clock but about on the minute, total 46 swings

MP:  20 kg, all MP and not C&P

1L/R, 2L/R w/ no break, short break, 3L/R
longer rest
1L/R, 2L/R w/ no break, short break, 3L/R
longer rest
1L/R, 2L/R w/ no break, short break, 3L/R

This could be the first Heavy Day of an ROP w/ 20 kg.

16 kg on left foot x 3
16 kg on right foot x 3 - focus on keeping right shoulder down and pulling elbows down

DL: first in 12 days (since June 4, 2017 meet and PR)

225 x 2, conventional double over, light touch-n-go

Thursday, June 15, 2017

Pistol, Rings, SW, Barbell FSQ and 1-leg DL

Today, Thursday:


start to practice pistols from bottom up on porch steps - no go left, right good


front lever as always, holding for a little closer to parallel and a little longer.  Pushed myself a little harder this time.

StC, went even further, tough to come back because abs were tired but managed - but no front lever hold at the end.


20 kg x 10L+10R in :40, rest until 2:00

24 kg x 10R+10L, done - 40 swings



Barbell FSQ: 95 lbs x 3 - working on staying really upright, not easy

Barbell 1-leg DL x 3L/R - touch and go, pretty ugly but better than earlier in the week so that's good

Wednesday, June 14, 2017


Today, Wednesday

walk, including windmills @ bw x 3R/L

stretch (cossack sequence)


32 kg: 12L, rest 1:00, 12R - better

MP: 20 kg x 4L/R

Tuesday, June 13, 2017

SW, GU/MP combo

Today, Tuesday

short walk


32 kg, 15L, rest 1:00, 15R - started easy, just a pendulum, so not really 15 good swings each side, just a way to do it differently.

GU/MP: 16 kg getup, weight on left side first, press negative then positive from:

0.  Optional press from belly/chest with 1 hand.

1.  Elbow

2.  Hand

3.  2 knees and hand

4.  Tall kneeling

5.  Standing

6.  Tall kneeling

7.  2 knees and hand

8.  Hand

9.  Elbow

9 presses in total, optional 10, and optional lower with 1 hand

Both are, but especially right, fatigued by the end and completing the presses was challenging.

Monday, June 12, 2017

Rings, DL variations, SW

The week after a meet PR deadlift, so a couple of weeks of not much lifting:

Walk - twice

Didn't eat quite enough today but will get the lifting done.

Cossack stretch

Rings: Front Lever, then Skin the Cat and Front Lever

FSQ: no shoes, empty bar (45 lbs.) x 2

DL, Sumo, 95 lbs. x 3

DL, 1-leg:, 95 lbs. (rubber 25's) x 1L, 1R, 1L, 1R - ugly but second reps were better.  Preload matters a lot.

DL, 1-arm, 95 lbs. x 5R, 5L, light touch-n-go

barbell CL: cleaned 95 lb bar, thought about pressing it but rack was uncomfortable, so walked it over to the squat stands

barbell MP: pressed it once from the rack, but slowly and probably with too much lean back although I'm not sure.

SW: 32 kg x 10L, 10R

Friday, June 9, 2017



cut half the lawn with manual push mower


44 kg x 5L, 5R, 5-2h, 3L, 3R, 9-2h, rest as needed

32 kg x 10L, 10R, rest as needed

Thursday, walk

Friday, today:


StC and Front Lever

44 kg x 2h x 10, 10

10 min rest

32 kg x 8L, 8R on the :45 - obliques complaining, will need more time to adapt to these

Tuesday, June 6, 2017

Meet DL and Lifetime PR, Recovery

Sunday, WNPF meet

Yesterday, Monday, walk and stretch a bit

Today, Tuesday

short walk

StC practice on rings, 18 kg windmill x 2L/R, 2L/R - some discomfort in right hip on left windmill, 2nd set

another walk

Friday, June 2, 2017


Wednesday and Thursday, busy with dress rehearsal and performances, and since we're tapering, no exercise other than some walking

Today, Friday

bodyweight under 150, so right on schedule in that regard.

short walk

MP: 20 kg x 6L/R

DL: 225 x 1, 275 x 1, both double overhand