Energy:

Soreness:

Sleep: + Sleep Quality:

Motivation:

Training Quality:

10 sets:
4-8 HS walk steps into wall
-rest 1 min-

= consistent on 4 or 5 steps throughout sets, felt improved on less kick up attempts to get distance. Trying to practice getting slightly more aggressive with momentum while still maintaining position.
+
EMOM 10 min:
20 sec elevated shoulder taps
*switch arms each minute – start with a 25# green plate – press hard into the plate before tapping your shoulder. Try to pause for a splut second when tapping. If this feels good, go up to a yellow plate.
*https://youtu.be/3MPR9NY3BL0

= struggled with this. Left hand elevated on plate had to modify to just lifting my hand off the ground, right hand on plate I could get a shoulder tap but no pause. Kept with the 25lb green plate
+
For time:
50 KHSPU
*7 min cap

= 6:05 as 8/6/6/5/5/5/5/2/2/2/3/1
+
4 sets:
20 cal row
15 burpees over rower
X DB movement
-rest 2 min btw sets-
*Set 1: 20 Single arm DB Devil’s press
*Set 2: 30 single arm DB thrusters
*Set 3: 40 single arm DB power cleans
*set 4: 50 single arm DB snatch

Energy:

Soreness:

Sleep: + Sleep Quality:

Motivation:

Training Quality:

EMOM 6-10 min: 3 deifcit KHSPU – same deficit as last week
+
Every 45-60 sec x 10 sets: 1 strict HSPU negative to 45+15# plate deficit
..into, immediatley after EMOM..
3 x 45 sec max 2-DB strict press @ 25# ea
-rest 2 min btw sets-
+
20-30 sec parallelte HS hold on wall x 4, rest as needed
**sub DBs on plates – as you build confidence, increase plate height
+
Build to a heavy single weighted pullup

= 12.5lb
+
AMRAP 10 min:
1 strict pullup
2 uneven grip pegboard pullups (2 p/ side)
+
10 min shoulder recovery of your choice- can be C/O Sym.. stretching.. CARs..

Made up 20min run from last week. Did 2miles at 20:06 total time

Energy: a bit low – feeling dehydrated

Soreness:

Sleep: 6hr 45min + Sleep Quality: 6

Motivation:

Training Quality:

Crossover Symmetry Activation protocol
+
AMRAP UB CTB x 10, rest 45 sec btw sets

= 4 | 3 | 4 | 3 | 4 | 3 | 3 | 4 | 3 | 3
+
AMRAP inverted bar “CTB” rows x 4, rest 45 sec
*make sure your chest is making contact with the bar

= 8 | 6 | 6 | 4
+
AMRAP-2 push press @ 90% x 4, rest 2 min

= 125lb for 3 | 3 | 2 | 3
+
AMRAP-2 bench press @ 90% x 4, rest 2 min

= 135lb for 2 | 2 | 1 | 2
+
1-2 FS @ 90-94% x 3-4, rest 2 min

= 180lb 92% (+5lb from LW) for 1’s – felt a little “weaker” today on this than I have the last few weeks but still moving solidly
+
3-4 TNG DL x 5, rest 2 min
*88-94% of heavy 5

= 215lb 91% (+10lb from LW) for sets of 4 all sets
+
Alt EMOM 10 min:
min 1: 10-12 GHD situps
min 2: 2-3 band assisted nordic curls

Energy:

Soreness: 3 – lats and shoulders, glutes, hip flexors

Sleep: 5hr 40min + Sleep Quality: 7

Motivation:

Training Quality:

Prep:
3 x through:
5 cook squats
10 pressing snatch balance – empty barbell
6 handstand “cat-cows” on wall
*https://youtu.be/nsAHPxf1jlM
+
Alt EMOM 10 min:
min 1: Max squat snatch @ 90#
min 2: Rest

= 5 | 5 | 5 | 5 | 6
+
Every 90 sec x 6 sets:
3 OHS @ building

= 105 | 110 | 110 | 115 | 115 | 120
+
DB 1-arm OHS Movement (3 sets, 3-5 reps / load by feel)

= started w/30lb DB and sets of 5ea arm, then 35lb DB sets of 5ea arm for remaining sets. 4 sets total.
-DB 1-arm OH Box Step-up @ 20-24″” (focus is on the OH position — no compensation / lean)

=
-DB 1-arm Sotts Press to OHS concentrics
*https://youtu.be/S94Q5STuJgk
-KB Bottoms Up OHS (focus on keeping OH arm active at elbow)
*https://youtu.be/bk2JuNlZwps
+
For time:
800m run
80 WB

Energy:

Soreness:

Sleep: 7hr 30min + Sleep Quality: 8

Motivation:

Training Quality:

EMOM 10 min: 2 deficit KHSPU – pick a deficit that you can do 2 UB to

= 2x15lb plates
+
Every 45-60 sec x 10 sets: 1 strict HSPU negative to 45+15# plate deficit
+
20-30 sec parallette HS hold on wall x 4, rest as needed
+
EMOM 6 min:
30 sec max strict pullups
..into..

= 3 | 3 | 3 | 3 | 3 | 3
EMOM 10 min:
30 sec banded strict CHIN-UPs – choose a band that allows you to do at least 3 reps

= 6 | 5 | 5 | 4 | 4 | 4 | 4 | 4 | 4 | 4
+
For time:
6 squat cleans @ 88%

= 155lb for 3:04
+
10 min shoulder recovery of your choice- can be C/O Sym.. stretching.. CARs..

Energy:

Soreness:

Sleep: 8hr 30min + Sleep Quality: 8

Motivation: 7

Training Quality: 7-8

10 sets:
4-6 HS walk steps into wall
-rest 1 min-

= good! Hit 4-5 steps each round and hit 7/10 on first attempt without having to kick up multiple times. Best attempt in video

https://youtube.com/shorts/tt6dfIC4crM?feature=share

+
AMRAP 6 min:
4 KHSPU
4 squat snatch @ 55#
-rest 4 min-
AMRAP 6 min:
4 TTB
4 thrusters @ 55#
-rest 4 min-
AMRAP 6 min:
4 KHSPU
4 hang squat cleans @ 55#

1. = 6+4 – this one was most challenging, specifically snatch (HR felt highest)

2. = 8

3. = 7
+
Every 3 min x 3 sets:
4 BBJO @ 24″ AFAP..into.. 10 BBJO @ smooth pace

Times = 1:25 | 1:23 | 1:21
+
Every 3 min x 3 sets:
8 BFB AFAP ..into.. 8 BFB @ smooth pace

Times = :57 | :58 | :57

Energy:

Soreness:

Sleep: 8hr + Sleep Quality: 5

Motivation:

Training Quality:

Crossover Symmetry Activation protocol
+
AMRAP UB CTB x 10, rest 1 minute between sets

= 3 | 4 | 4 | 3 | 3
+
AMRAP inverted bar “CTB” rows x 4, rest 60 sec
*make sure your chest is making contact with the bar
+
AMRAP-2 push press @ 85% x 4, rest 2 min

= 120lb for 3 | 4 | 3 | 4
+
AMRAP-2 bench press @ 85% x 4, rest 2 min

= 125lb for 3 | 3 | 3 | 3
+
2 FS @ 88-90% x 3-4, rest 2 min

= 175lb (90%) for 4 sets

https://youtube.com/shorts/EV4Vi2DVmqU?feature=share
+
4 TNG DL x 5, rest 2 min
*83-88% of heavy 5

= 205lb (+ 5lb from LW)
+
Accumulate 20 banded nordic curl eccentrics for quality
+
Accumulate 100 hollow body rocks for quality

Energy: 8

Soreness: 4-5, glutes, triceps

Sleep: 6hr + Sleep Quality: 7

Motivation: 8

Training Quality: 9

Prep:
3 x through:
5 cook squats
10 pressing snatch balance – empty barbell
6 handstand “cat-cows” on wall
*https://youtu.be/nsAHPxf1jlM
+
A. 1 squat snatch + 1 hang squat snatch x 8, rest 90 sec
*all at 85-90% of heaviest lift from last week

= 90lb feeling fast under BB and very stable in shoulders
B1. 12 alt DB squat snatch x 3, rest 90 sec
*25-35# – focus on depth

= 27.5 DB (+2.5lb from LW)
B2. 40ft bamboo bar OH carry w/ KBs x 3, rest 90 sec

= 26lb KB’s (same as LW)
+
3 RFT:
300m AAR
50ft 1-DB OHWL @ 35#
15 wallball squat cleans @ 30#
50ft 1-DB OHWL @ 35#
-rest 90 sec btw rounds-
**wallball squat cleans – every rep starts from the ground, squat clean and throw the ball to the target, then let it hit the ground

= 22:33 total time. First round 6:25, second round 6:40, third round 6:28

This overall felt pretty good, the squat clean WB were tough they jacked my HR higher than any of the other movements, felt like the lunges were fast/efficient and minimal rest going into them.

Energy: 7

Soreness: none

Sleep: 7hr 45min + Sleep Quality: 7

Motivation: 6

Training Quality: 7

EMOM 10 min: 3 deficit KHSPU – pick a deficit that you can do 3 UB to

= 15+10lb stacked plates
+
Every 45 sec x 10 sets: 1 strict HSPU negative to 45# plate deficit

= good, got a little crashy or faster descent after round 5
+
15-25 sec parallette HS hold on wall x 4, rest as needed

= welp … I couldn’t do this, couldn’t kick up into hs position from the paralette, any tips or substitutes or suggestions?
+
EMOM 6 min:
25 sec max strict pullups

= 4 | 3 | 3 | 3 | 3 | 3
..into..
EMOM 10 min:
25 sec banded strict CHIN-UPs – choose a band that allows you to do at least 3 reps

= 7 | 5 | 5 | 4 | 4 | 5 | 4 | 4 | 4 | 4

First 2 rounds w/small green band then went to red+blue thin bands
+
For time:
8 squat cleans @ 85%

= 150lb for 3:15
+
10 min shoulder recovery of your choice- can be C/O Sym.. stretching.. CARs..

Energy: 7

Soreness: minimal

Sleep: 7hr 45min + Sleep Quality: 9

Motivation: 8

Training Quality: 9

Crossover Symmetry Activation protocol
+
For time:
21 K CTB – must be in sets of 3

= 3:42
+
AMRAP inverted bar “CTB” rows x 4, rest 60 sec
*make sure your chest is making contact with the bar

= 7 | 6 | 6 | 6
+
EMOM 10 min:
1 push press @ mod-heavy across

= did 125lb for first 3 reps then went up to 130lb (125 was feeling a little too light) +10lb from LW
+
EMOM 10 min:
1 bench press @ mod-heavy across

= 135lb (+10lb from LW)
+
2-3 FS @ 85% x 3-4, rest 2 min

= 165lb for 4 sets of 3
+
5 TNG DL x 5, rest 2 min
*80-85% of heavy 5

= 200lb (85%) these went up easy today! No belt
+
Alt EMOM 9 min:
min 1: 10-15 sec single leg sorensen hold ea
min 2: 4 barbell hip thrusts @ mod-heavy
min 3: 40 sec max alt single leg V-ups