Energy: 7

Soreness: 4 – lats, shoulders, chest, hamstrings

Sleep: 6hr 50min + Sleep Quality: 7

Motivation: 8

Training Quality: 8

3 sets:
25ft plank walk
6 kick ups to wall ea leg leading
4 kick ups to freestanding ea leg leading

= good!
+
30 sec sideways hold on wall ea way x 4, rest as needed
*https://youtu.be/ZtZ7P7AMzbM
+
Every 20-30 sec x 20 sets:
1 deficit S.HSPU negative (use 45# plates) + 1 kipping HSPU (kick up from bottom of negative)
*rest 2 min after set 10

= started w/45# plates and had to increase rest breaks to 45-60sec. Did 4 reps here plus 2 fails then did final 16reps at 35# plates same rest timing.
+
3 x 10 sec sprint on AB (establish max watts)

= 955 | 984 | 984
+
Every 90 sec x 10 sets:
15 sec AB @ 75% of max watts

= 738 (75%)
+
10 min easy C2bike

Energy: 8

Soreness:

Sleep: 6hr 45min + Sleep Quality: 7

Motivation: 8

Training Quality: 8

AM
Crossover Symmetry Activation protocol
+
Accumulate 24-30 CTB in sets of 2- focus on foot positioning when you are making contact with the bar

= 26 total, getting more consistent across reps and feeling more comfortable/less concentration needed.
+
AMRAP 3 min:
3 KHSPU
3 TTB
-rest 3 min-
AMRAP 3 min:
3 TTB
6 air squats
-rest 3 min-
AMRAP 3 min:
3 K Pullups
3 K HSPU
-rest 3 min-
AMRAP 3 min:
3 K Pullups
6 air squats

= 7 rounds | 9 rounds | 7 rounds | 9 rounds
+
Alt EMOM 12 min:
min 1: 7 single arm DB rows ea = 40lb
min 2: 7 seated barbell strict press = 55lb
min 3: 10-15 barbell bicep curls = BB empty for 12 reps each
min 4: AMRAP UB diamond pushups on knees (cap at 40 sec) = 7 | 6 | 8 |

PM
10 min. easy AAR
+
Alt EMOM 4 min:
min 1: X cal row
min 2: X burpees
–rest 2 min–
x 2-3
*add 1 rep to what you held last week

= 14 reps – for 3 total sets. This was tough and was finishing burpees with about 5sec to spare at the end of each round.
+
10 min easy run AAR

Energy: 7

Soreness: 4 – lats and shoulders

Sleep: 7hr + Sleep Quality: 8

Motivation: 7

Training Quality: 7

*missed last week
AM
A. 1 OHS @ 13X1 x 5, rest as needed
*build to a tough single

= 105 | 115 | 125 | 135 | missed attempt at 140
B. Every 30 sec x 10 sets: 1 squat snatch @ 90#
C. Every 40 sec x 10 sets: 1 squat snatch @ 100#
D. Every 60 sec x 10 sets: 1 squat snatch @ 105-110#

= wasn’t a “great” snatch day, I skipped the 105-110 bc my right shoulder/front delt was feeling tight so backed off. Both 90 and 100 were fairly consistent, 2 misses fwd on 100lbs. Today felt a bit like grind through the work and get it done but nothing exceptional happening.
E. 5-5-3-3-1-1 Back Squats, rest as needed
*match last week’s loads

= 175 | 190 | 210
F. 5-5-3-3-1-1 Deadlifts, rest as needed
*match last week’s loads

= 235| 265 | 280

PM
ROW CLUBB (do what is programmed for this week)
Segmented stroke drill:
10 strokes arms only (legs extended, 10-15 degree layback- support from core, focus on squeezing the shoulders back)
10 strokes arms and back (hinge at hips, arms hang in tension until layback is achieved, then bend arms and squeeze back)
10 strokes 1/2 slide (half return, arms do not bend and no layback until leg drive is complete, lats should be engaged the whole time)
10 strokes full slide (same as 1/2 but with full return)
x 5 sets
+
4 sets, each for time:
20 cal row
15 DL @ 155#
25 alt DB snatch @ 35#
-rest = work-

= 3:11 | 3:18 | 3:37 | 3:42 – kept row pace up just above 900 all rounds. Broke DL differently each time, most efficient seemed to be mixed sets of 5’s 4’s and 3’s. did 3 of 4 sets of snatch unbroken (trying to push these when I do them in workouts lately a little past my comfort zone).
+
10-15 min easy spin on bike

Energy: 7

Soreness: 2-3 – shoulders, right fr delt and bicep tightness

Sleep: 7hr + Sleep Quality: 6

Motivation: 8

Training Quality: 8

AM
3 sets:
5 per leg freestanding handstand kick ups (5 left / 5 right)
10 scap pushups from elbows
10 hollow body rocks

= good, kick ups felt v strong/controlled today
+
Wall facing handstand forward roll -with split leg position
(so pull 1 leg off of the wall and then roll- like a 1/2 freestanding position)
Accumulate 8-12 reps

= 10 reps – these are getting better/more controlled, also still get a little crashey when upper/mid back makes contact (like not super fluid) improving though!
+
4 sets:
20 alt shoulder taps in plank position
..immediately into..
16-20 alt shoulder taps facing away from wall
-rest 2 min between sets-

=
+
A. AMRAP UB strict pullups w/ red band w/ 3 sec chin over bar hold x 5, rest 2 min

= 3 | 3 | 3 | 2 | 2
B1. 4 rope pullups ea side x 5, rest as needed
B2. 25 sec hanging L hold x 5, rest as needed
*can break this up

= broke as 15/10 secs with short rest in between
C. 3 strict press x 5, rest 2 min
*heavy – across

= 90lb (+5lb from LW)
D. 3 bench press x 5, rest 2 min
*heavy – across

= 110lb (+5lb from LW)
+
10 min shoulder recovery of your choice- can be C/O Sym.. stretching.. CARs..

PM

For time:
20 2-DB box step overs
-rest 1 min-
100ft 2-DB FRWL
-rest 1 min-
20 2-DB box step ups
-rest 1 min-
100ft single arm DB OHWL
-rest 1 min-
40 alt DB snatch
-rest 1 min-
100ft single arm DB OHWL

= 12:56 – felt strong throughout. Tried to push pace throughout here, knowing it was short working time with rest in between, I was also dead and breathing very heavy at the end so felt like I pushed this appropriately.

Broke step overs into 12/8 with very quick (2-3sec) rest just to set DB down and recover grip. Step ups, same thing.

All walking lunge sets tried to push pace and step through on lunge, rested for 4-8sec (trying to shorten rest breaks lower than 10s when I can) at the 50ft mark.

DB snatch broke into 12/12/8/8 and kept rest breaks as short as possible (4-8sec).

Energy: 7

Soreness: 3-4 ish lower/mid back, traps

Sleep: 7hr 15min + Sleep Quality: 7

Motivation: 7

Training Quality: 8

3 sets:
20ft plank walk
5 kick ups to wall ea leg leading
3 kick ups to freestanding ea leg leading

= very controlled all around, both wall kick ups and freestanding felt strong and improved on left leg leading.
+
25 sec sideways hold on wall ea way x 4, rest as needed
*https://youtu.be/ZtZ7P7AMzbM

= solid – improving
+
Every 20-30 sec x 12 sets:
1 deficit S.HSPU negative (use 45# plates) + 1 kipping HSPU (kick up from bottom of negative)
*rest 2 min after set 6

= tried the 45lb plates and wasn’t happening today (shoulders felt a bit more fatigued than normal after lots of pressing on Friday). Went back down to 35lb plates and felt great/consistent and stronger than last week! Less rest in between and less grindy towards final reps.
+
5 sets, each at strong but sustainable effort:
1k C2bike
500m row
500m ski
250m AAR
-rest 3 min between sets-

= solid, each round took approx just over 8min
+
A1. 15 single leg DB glute bridges ea x 3, rest 1 min
A2. 4-5 band assisted nordic curl eccentrics x 3, rest 1 min
*hook band to rig – use the new set up thingy
A3. 15-25 sec copenhagen plank ea x 3, rest 1 min

Energy: 8

Soreness: minimal

Sleep: 7hr + Sleep Quality: 8

Motivation: 8

Training Quality: 8

AM
Crossover Symmetry Activation protocol
+
Accumulate 24-30 CTB in sets of 2- focus on foot positioning when you are making contact with the bar

= Did 26 total. Consistency continues to feel like it’s improving. Getting my chest to the bar with more “ease” and less having to really concentrate.
+
For time:
20 cal ski
25 kipping pullups

= 3:29
-rest 2 min-
For time:
20 cal ski
25 kipping HSPU

= 4:58
-rest 2 min-
2 RFT:
20 cal ski
25 TTB

= 3:56 Felt grip and compression start to limit me here especially on second set. Towards last 10 reps on TTB during both rounds had to go to 3’s and 2’s.
+
A1. AMRAP UB seated CTB pullups (feet on box) x 4, rest 1 min
*20# weight vest

= 5 | 4 | 5 | 5
A2. AMRAP UB bamboo bar press w/ pink hanging KBs @ 3131 x 4, rest 1 min

= 8 | 7 | 7 | 7
B1. 15 single arm DB rows ea x 3, rest 1 min
B2. 20 cable tricep extensions x 3, rest 1 min
*increase weights on B’s

= weights 40lb and 12lb

PM
10 min. easy AAR
+
Alt EMOM 4 min:
min 1: X cal row
min 2: X burpees
–rest 2 min–
x 3-4
*add 1 rep to what you held last week

= 13 reps for 4 total rounds
+
10 min easy run AAR

Energy: 6

Soreness: none

Sleep: 6hr 15min + Sleep Quality: 7

Motivation: 7

Training Quality: 6

AM
A. 1 OHS @ 13X1 x 5, rest as needed
*build to a tough single

= 135lb – solid

https://youtu.be/4c2X43_5Jw8
B. Every 30 sec x 10 sets: 1 squat snatch @ 90#

= great
C. Every 40 sec x 10 sets: 1 squat snatch @ 100#

= accidentally did this second set all at 105# not mad about it, I made all reps. Had 2-3 that were a bit wobbly or fwd but overall really happy with quality.

https://youtu.be/0WVM8SYD4tg

https://youtu.be/du9XydqDvns
D. Every 60 sec x 10 sets: 1 squat snatch @ 105-110#

= did 110# and missed all attempts (was getting under well but bar was too far fwd).
E. 5-5-3-3-1-1 Back Squats, rest as needed
*match last week’s loads
F. 5-5-3-3-1-1 Deadlifts, rest as needed
*match last week’s loads

^ Did not get to back squat or DL today 😦

Segmented stroke drill:
10 strokes arms only (legs extended, 10-15 degree layback- support from core, focus on squeezing the shoulders back)
10 strokes arms and back (hinge at hips, arms hang in tension until layback is achieved, then bend arms and squeeze back)
10 strokes 1/2 slide (half return, arms do not bend and no layback until leg drive is complete, lats should be engaged the whole time)
10 strokes full slide (same as 1/2 but with full return)
x 5 sets
+
AMRAP 20 min:
12 cal row
12 alt 1-DB hang squat cleans
10 cal row
10 alt pistols
8 cal row
8 DB OHS
*focus on quick transitions
+
10-15 min easy spin on bike

Energy: 7

Soreness: 4 – low mid back, glutes

Sleep: 7hr 20min + Sleep Quality: 7

Motivation: 7

Training Quality: 8

AM
Crossover Symmetry Activation protocol
+
Accumulate 24 CTB in sets of 2- focus on foot positioning when you are making contact with the bar

= the good sets are getting better and more consistent and happening more easily without me having to concentrate or think too much about it. Still having some weirdness – today was about half solid/good and half timing off.

+
2 RFT:
15 cal ski
15 kipping pullups

= 5:36 – did pullups as 4/4/4/3 for both sets
-rest 2 min-
2 RFT:
15 cal ski
15 HSPU

= 5:12 – did HSPU as 5/5/5 both sets
-rest 2 min-
2 RFT:
15 cal ski
15 TTB

= 5:01 – did TTB as 5/5/5 first set and 5/4/3/3 second set

^ugh I wrote my times down on a board and completely forgot to take a picture so times above are estimated
+
A1. AMRAP UB seated CTB pullups (feet on box) x 4, rest 1 min
*14# weight vest

= 4 | 3 | 4 | 3
A2. AMRAP UB 2-DB strict press @ 30# ea x 4, rest 1 min

= 10 | 8 | 9 | 8
B1. 12 single arm DB rows ea x 3, rest 1 min

= 40lb DV
B2. 18 cable tricep extensions x 3, rest 1 min
*increase weights on B’s

= 20lbs

PM
10 min. easy AAR
+
Alt EMOM 6 min:
min 1: X cal row
min 2: X burpees
–rest 3 min–
x 3
*add 1 rep to what you held last week

= 12 reps for each. First 2 rounds were tough but doable, third round was hard I was getting the row finished with about 8 seconds to spare in last 2 row sets. Burpees fairly consistent across all sets at around 42-47 seconds (had one set in last round that went to 52 seconds bc playing with stepping back and that slowed me down a bit)
+
10 min easy run AAR

AM
A. 2 OHS @ 13X1 x 5, rest as needed
*all at 87-93% of last week’s heavy

= 105lbs
B. Every 20 sec x 10 sets: 1 squat snatch @ 85#

= 1 “miss” power snatch instead of full – caught it behind me a bit and stood it up before full squat
C. Every 30 sec x 10 sets: 1 squat snatch @ 95#

= 1 miss (caught fwd)
D. Every 45 sec x 10 sets: 1 squat snatch @ 100-105#

= 3 misses

Wasn’t there beat snatch day overall…. didn’t feel smooth and was catching forward a lot.
E. 5-3-1 Back Squats, rest as needed
*all sets should be tough- building

= 175 | 190 | 210 – all sets felt super strong
F. 5-3-1 Deadlifts, rest as needed
*all sets should be tough- building

= well eff I messed up adding weights on these so will want to add a bit for next week. I’m pretty sure I did 235 | 260 | 280 – all felt great but again I thought I was doing 245/270/290 lol

PM
ROW CLUBB
Segmented stroke drill:
10 strokes arms only (legs extended, 10-15 degree layback- support from core, focus on squeezing the shoulders back)
10 strokes arms and back (hinge at hips, arms hang in tension until layback is achieved, then bend arms and squeeze back)
10 strokes 1/2 slide (half return, arms do not bend and no layback until leg drive is complete, lats should be engaged the whole time)
10 strokes full slide (same as 1/2 but with full return)
x 5 sets
+
AMRAP 8 min:
20 2-DB DL
15 cal row
10 DL @ 225/155
15 cal row
-rest 8 min-

= 2 full rounds plus 6 reps
30 sec on / 30 sec off for 8 min:
Row for max cals
*don’t reset rower- accumulate total cals.

= did not get to this last part I was short on time
+
10-15 min easy spin on bike

Energy: 7

Soreness: slight shoulder fatigue otherwise minimal

Sleep: 7hr + Sleep Quality: 8

Motivation: 7

Training Quality: 8

AM
3 sets:
5 per leg freestanding handstand kick ups (5 left / 5 right)
10 scap pushups from elbows
10 hollow bodyrocks

= left leg leading freestanding kick ups significantly improved feeling much more controlled
+
Wall facing handstand forward roll -with split leg position
(so pull 1 leg off of the wall and then roll- like a 1/2 freestanding position)
Accumulate 8-12 reps

= 12 reps (maybe more) much more controlled than LW, very little “flopping”
+
4 sets:
20 alt shoulder taps in plank position
..immediatley into..
12 alt shoulder taps facing away from wall
-rest 2 min between sets-

= improved significantly over LW in HS position shoulder taps, still not getting quite to my shoulder but focused on shifting my weight and pulling my hand off floor controlled and keeping body stacked/tight
+
A. AMRAP UB strict pullups w/ red band w/ 3 sec eccentric x 5, rest 2 min

= 2 | 3 | 2.5 | 3 | 2
B1. 2 rope climbs x 5, res as needed

= all reps in 2 pulls, rested 10sec between reps
B2. 20 sec hanging L hold x 5, rest as needed
*can break this up

= same as last week (2 sets of 10 on L hold)
C. 4 strict press x 5, rest 2 min
*heavy – across

= 85lb
D. 4 bench press x 5, rest 2 min
*heavy – across

= 105lb
+
10 min shoulder recovery of your choice- can be C/O Sym.. stretching.. CARs..

PM
For time:
50 2-DB DL
40 alt 1-DB OHWL steps
30 2-DB box step overs
20 alt 1 DB hang squat cleans
10 2-DB devil’s press

= 9:41 – this felt solid, very minimal rest breaks, quick transitions and breathing felt good. Broke DL as 12/12/12/8/7 with one quick breath to set DB down for a second as rest. OH WL steps, alternated arms every 8 reps. Box step overs 8 reps then sets of 6 to finish. Hang squat cleans unbroken and devils press as singles as fast as I could go.