RFYL: W21

Monday, May 20
Got me some food poisoning on Saturday, spent all of Sunday in bed feeling like I was gonna die, still not feeling great today.

Tuesday, May 21
Much improved, but still not 100%.  Gonna rest today, probably get back to it tomorrow.

Wednesday, May 22
VWC TEST!
24/4= 6 rep target for 15:15 protocol, which starts Monday!
Also, this test is fucking hard.  I may have jumped the gun on it a little bit (24 reps in minute 5 is right at the cutoff mark for dropping to a lighter kettlebell), but fuck it.  RFYL is only a couple months away!

Thursday, May 23
Run!
Down to the interurban trail and back in the rain.
~2 miles
Time to get serious about distances and speed.

Friday, May 24
Snatch!  OWCH.  I peeled a callus earlier this week.  Shouldn'a done that.  No snatches today.
Swing!
15:15x9x6
15:15x8x14
166reps!

Veterano: W21

Pullups
1x10
1x8
w
1x8
1x6

Head Bridges
2x15
w
2x12

Half Handstand Pushups
1x12
1x10
w
1x9
1x7
After 3 days off due to food poisoning?  I'll take it.

Hanging Knee Raises
1x12+6
1x12+5
w
1x11+5
1x10+3

Pistols
1x4
1x2
w
1x3
Something is different.  I'm really wobbly today, especially the right leg.  And the right knee wants to cave in something fierce.  Cut it a little short; I think some GtG is in order.  Maybe it's the new apartment carpet - much thicker and plusher than the last place.

Uneven Pushups
2x15
w
1x15
1x8 - super slow
Practice oap reps went really well today.  They were still 1/8 reps, and only a couple sets of 3, but they felt stronger.

RFYL W20

Monday, May 13
Snatch!  My left hand is a mess of torn blisters and jagged callus edges, so I made some sock hands.
15:15x30x4
120 reps!

Tuesday, May 14
Run!
~5k
~30 mins
All I really know is that trying to sprint up a short hill destroys me.

Wednesday, May 15
Snatch!
15:15x20x5
100 reps!
What a difference a rep makes!  Much more intense workout than 4 rep intervals.  And my ravaged left hand held up well.  Test next week?

Thursday, May 16
Hills!
Every hill running 7th-8th from Spring to James.  Twice.
~2 miles, but who cares?  It was half hills!
~20 minutes, but again, who cares?
Today wasn't about time or distance, it was about hills.

Friday, May 17
Snatch!
15:15x20x5
100 reps!
Still hurts the hands, but I don't think there are any new blisters.  Wanted to do 30 intervals, but the skin pain did not couple well with form that started to deteriorate around interval 18.  Seems I can focus on form, or I can focus on ignoring the sensation of tearing skin.  New goal:  learn to do both.

Veterano: W20

Pullups
1x10
1x7
w
1x9
1x6

Head Bridges
1x11
1x12
w
2x10

Half Handstand Pushups
1x13
1x11
w
1x11
1x10

Hanging Knee Raises
1x12+6
1x10+5
w
1x10+6
1x8+5

Maybe doing the second half after fries and oatmeal doesn't yield the best reps.

Pistols
1x4
1x3
w
2x3

Uneven Pushups
1x20
w
1x15
1x13

RFYL: W10

Monday, May 6
Snatches
15:15x24x4
96 reps!
Was shooting for 30 intervals, but by the time I got to 24 the skin on my right hand felt like it was going to rip off.  4 reps/interval is no cardio challenge, but I still have a long way to go to toughen my hands up enough to feel comfortable hitting the VWC test.

Tuesday, May 7
Run!
1mi, ~11 min
Did a mile with Suzi first, then ran one trying to push past comfortable.  Want to start running 5k per session, but didn't have time today.

Wednesday, May 8
Snatches!
15:15x20x4
80 reps
Again, stopped for calluses.  The muscles and cardio could go longer.  Maybe test next week.

Thursday, May 9
Run!
~5k
Not sure of the exact time or distance, but it's hilly as fuck around here and I did extra stairs and had time to stretch my calves all within 37 minutes, so I'm sure I could do a flat 5k in under 30.  Of course, RFYL won't be exactly flat.

Friday, May 10
Snatch!
15:15x20x4
80 reps
Tore a callus on my left hand wide open around set 13, but pushed to the end with no pain.  Of course, I'm sure it's going to hurt here in a bit.  I feel a little silly for forgetting how tough kb's can be on the hands.  I'll try the VWC test as soon as my hands seem tough enough, but that might be another week or two.  Hard to be patient because I'm really excited to start the VWC protocol, but no use jumping into it if torn up hands are just gonna slam the brakes on it.

Veterano: W 19

Pullups
2x9
w
1x9
1x7

Head Bridges
1x12
1x11
w
2x10

Half Handstand Pushups
1x12
1x10
w
LAN party tonight after work; might not do the rest.

Hanging Knee Raises
1x12+4
1x8+5
w
1x10+5
1x6+6

Pistols
1x5
1x3
w
1x3
1x2

Last time I did Half Pistols, I tried some full ones at the end of the workout.  They were so smooth and comfortable that I decided to skip ahead to from step 8 to step 10.  Coach Wade would not approve, but he's not here and I'm just not disciplined enough to hang back when I'm strong enough to easily meet the beginner standard for this step.  Now it's all just a matter of building reps :)

Half OAPs... I mean Uneven Pushups
1x5 - inclined; this was a pretty shitty set that I probably shouldn't even count
1x3 - 1/4 oaps.
1x20 - uneven pushups
w
1x15

I'm exhausted today.
I am NOWHERE NEAR strong enough for 1/2 oaps.  I guess I'll roll it back to Uneven Pushups ad throw in some 1/4 oaps until I can do half oaps.  Frustrating.

RFYL: W9

Monday, April 29
Snatches!
15:15x20 - still focused on form, aiming for 3 perfect reps/interval
3/3, 3/3, 4, 4, 4, 4, 4, 4, 4, 4
76 reps!

Tuesday, April 30
Run!
20 mins, aiming for faster pace.

Wednesday, May 1
Snatches!
15:15x20
3, 3, 4, 4, 4, 4, 4, 4, 4, 4
76 reps!  Had to baby my calluses today, hence the first two sets of 3.  Had to put effort into popping kb off my hand to start the descent.  Still getting the hang of accelerating the kb downward - harder than it sounds.  On the upside, this many snatches in this timeframe doesn't feel like that much of a cardio workout.  I'll keep at this until my calluses can handle, then it's test time.

Thursday, May 2
Overslept due to wonky phone, but I'm OK with it because I feel a cold trying to take hold.  No time to go run, so burpees!
15:15x20
Didn't count.  Just.  Got my ass.  Kicked.