1.22.21

Energy: 6

Soreness: 4 – lats/shoulders

Sleep: 6hr 40min + Sleep Quality: 9

Motivation: 7

Training Quality: 6

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

= solid – left leg leading kick ups improving
+
20 sec sideways hold on wall ea way x 4, rest as needed
*https://youtu.be/ZtZ7P7AMzbM

= This was a shitshow on Friday, I practiced again on Sunday and was much improved and was able to complete all 4 sets with solid quality. Tried to focus on stacked body position and feeling balance point upside down.

Friday I was trying to pivot into the correct position rather than just kicking straight up into the position (thanks for the help!)

+
Every 20 sec x 12 sets:
1 deficit S.HSPU negative (use 35# plates) + 1 kipping HSPU (kick up from bottom of negative)
*rest 2 min after set 6

= so happy about these! Felt really strong! They definitely got challenging into the second set and had one miss. For some reason much stronger/more consistent than the 25lb plate deficit LW.
+
Every 3 min x 3 sets:
15 cal AB
10 box jump overs
10 thrusters @ 75#
+
Every 3 min x 3 sets:
200m AAR
40 DU
10 power snatch @ 65#

= second week in a row body was straight not feeling the high HR …. Breathing heavy for seemingly no reason. I started out trying to hold pace/rest breaks but switched to a little longer rest after second set of first block. Thrusters were most “difficult” like felt most challenging today (which normally that weight feels better for me) and DU’s all sets unbroken (stoked about consistency improvement on these).
+
A1. 12 single leg DB glute bridges ea x 3, rest 1 min
A2. 4 band assisted nordic curl eccentrics x 3, rest 1 min
*hook band to rig – use the new set up thingy
A3. 15-20 sec copenhagen plank ea x 3, rest 1 min

1.20.21

Energy: 7

Soreness: 6

Sleep: 6hr 25min + Sleep Quality: 8

Motivation: 8

Training Quality: 8

Crossover Symmetry Activation protocol
+
Accumulate 20 CTB in sets of 2- focus on foot positioning when you are making contact with the bar

= a bit more wonky compared to last week but got stronger as sets went on. Continued working on footwork.
+
3 RFT:
10 cal ski
12 kipping pullups

= 5:47
-rest 2 min-
3 RFT:
10 cal ski
12 HSPU

= 6:57
-rest 2 min-
3 RFT:
10 cal ski
12 TTB

= 6:15
+
A1. AMRAP UB seated CTB pullups (feet on box) x 4, rest 1 min

= 7 | 6 | 6 | 7
A2. AMRAP UB 2-DB strict press @ 25# ea x 4, rest 1 min

= 12 | 12 | 10 | 11
B1. 10 single arm DB rows ea x 3, rest 1 min
B2. 15 cable tricep extensions x 3, rest 1 min
*increase weights on B’s

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

= 11 reps for both row and BFB
+
10 min easy run AAR

1.19.21

Energy: 8

Soreness: 5 – chest/shoulders/lats

Sleep: 6hr 30min + Sleep Quality: 7

Motivation: 8

Training Quality: 8

AM
A. 2 OHS @ 13X1 x 5, rest as needed
*all at 85-90% of last week’s heavy

= 100lb – felt solid and consistent across sets, could have gone up closer to 90% as this weight felt pretty manageable today.
B. Every 20 sec x 10 sets: 1 squat snatch @ 80#
C. Every 30 sec x 10 sets: 1 squat snatch @ 90#
D. Every 45 sec x 10 sets: 1 squat snatch @ 95-100#

= did 95lbs (2 videos)

https://youtu.be/e9ShbpehNqk

https://youtu.be/N2qPcdBzxnM

All weights felt super good today, fast, stable in shoulders and consistent.
E. 8-6-4-4-2-2 Back Squats, rest as needed
*same loads as last week- 2 sets of 4’s and 2’s this week

= 155 | 165 | 175×2 | 190×2 – Used belt for last 3 sets (175/190/190)

https://youtu.be/H3N0KjOGPxM
F. 8-6-4-4-2-2 Deadlifts, rest as needed
*same loads as last week- 2 sets of 4’s and 2’s this week

= 210 | 225 | 245×2 | 265×2

https://youtu.be/IqbNYVNkwLA

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
+
For time:
50 2-DB FS @ 35# ea
50 cal row
-rest 5 min-
For time:
50 cal row
200ft 2-DB FRWL

= times 7:00 | 7:56
+
10-15 min easy spin on bike

1.18.21

Energy: 7

Soreness: 3/4 shoulders/lats, hamstrings

Sleep: 8hr + Sleep Quality: 9

Motivation: 7

Training Quality: 8

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

= good, left leg still giving me a hard time but getting more consistent
+
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

= did 9 reps, 3 of these were decent the other 6 I basically flipped onto my back…. they got better as reps went on and I think at least got the feeling once/twice of what this is supposed to look/feel like
+
4 sets:
20 alt shoulder taps in plank position
..immediatley into..
10 alt shoulder taps facing away from wall
-rest 2 min between sets-

= had a pretty hard time getting the facing away from wall taps ….. towards last set was getting multiple reps (6 in last set), first two sets was getting 1-3 reps before falling with multiple attempts. The more pressed out of shoulders they got better, generally was struggling with balance.
+
A. AMRAP UB strict pullups w/ red band w/ 3 sec eccentric x 5, rest 2 min

= 2 | 3 | 2 | 2 | 2
B1. 2 rope climbs x 4, res as needed

= good
B2. 20 sec hanging L hold x 4, rest as needed
*can break this up

= did as 2sets of 10sec for each round
C. 5 strict press x 5, rest 2 min
*heavy – across

= 80lb
D. 5 bench press x 5, rest 2 min
*heavy – across

= 100lb
+
10 min shoulder recovery of your choice- can be C/O Sym.. stretching.. CARs..

PM
2 x AMRAP UB WB @ 14# , rest 2 min between sets

= 61 | 42
+
For time:
50 cal row
500ft unloaded walking lunge
50 cal C2bike

= 12:56 – bike time 3:05, row time 3:21.

1.15.21

Energy: 7

Soreness: 6 lats, chest, hamstrings, low/mid back

Sleep: 8hr + Sleep Quality: 10

Motivation: 8

Training Quality: 6

10 sets of complex:
1 wall walk + 5 “shrugs” + 10 alt shoulder taps + 15 sec hold
*focus on pressing into the ground
–rest 90-120 sec between sets-

= taps felt stronger/more efficient than LW, similar to last week this started to fatigue in HS hold around round 5/6.
+
Every 20 sec x 16 sets:
1 deficit S.HSPU negative (use 25# plates) + 1 kipping HSPU (kick up from bottom of negative)
*rest 2 min after set 8

= was able to do all of these and woof, took additional rest halfway through both first half and second half – so 2 extra rest breaks.
+
AMRAP 20 min: (from DSGN)
12 Cal Row
10 BFB
12 Cal Bike Erg
50 Double Unders
8 TTB

= 4+18 – body was feeling very tired. During warm up didn’t feel great once HR started to climb so just made this more of a “sustainable” pace. Felt good throughout and maybe it was more mental today (like struggled mentally to push into feeling uncomfortable). All sets of DU were unbroken! 🙂 win!

1.13.21

Energy: 8

Soreness: 7

Sleep: 6hr 45min + Sleep Quality: 7

Motivation: 8

Training Quality: 8

AM
Crossover Symmetry Activation protocol
+
Accumulate 20 CTB in sets of 2- focus on foot positioning when you are making contact with the bar

= good but inconsistent, still having a little bit of timing issues. Able to feel how this should feel; got most sets in feeling solid.

https://youtu.be/NO5ICP-zFrU
+
3 RFT:
10 cal ski
10 kipping pullups

= 4:55 – did pullups as 5/5 first round, 4/4/2 second round, 3/3/4 third round took shortest rest breaks (perceived in third round)
-rest 2 min-
3 RFT:
10 cal ski
10 HSPU

= 5:35 – did HSPU as 5/5 for first and second rounds then 4/3/3 in third round
-rest 2 min-
3 RFT:
10 cal ski
10 TTB

= 4:53 – did TTB as 5/5 for first and second rounds and 4/4/2 in third round
+
A1. AMRAP UB seated CTB pullups (feet on box) x 3, rest 1 min

= 8 | 7 | 7
A2. AMRAP UB 2-DB strict press @ 25# ea x 3, rest 1 min

= 12 | 11 | 11
B1. 15 single arm DB rows ea x 3, rest 1 min
B2. 20 cable tricep extensions x 3, rest 1 min

^ did not get to B1/B2

PM
10 min. easy AAR
+
Alt EMOM 20 min:
min 1: X cal row
min 2: X burpees
*choose a challenging but sustainable number for each. Should be done in 40 sec each round.

= 10cal + 10 bfb – midway through I felt like these numbers may have been a bit aggressive and I was still able to complete all the way through with this rep scheme. Last 4 rounds breathing was high and last 2-3 sets of burpees started to get fatigued in upper body/arms.
+
10 min easy run AAR

1.12.21

Energy: 8

Soreness: 4 – hips/glutes/quads, lats/chest

Sleep: 7hr + Sleep Quality: 8

Motivation: 9

Training Quality: 8

AM
A. Build to a heavy 2 OHS @ 13X1

= 120lb
B. Every 20 sec x 10 sets: 1 squat snatch @ 75#
C. Every 30 sec x 10 sets: 1 squat snatch @ 85#
D. Every 40 sec x 10 sets: 1 squat snatch @ 90-95#

= 90lbs – consistent across reps
E. 8-6-4-2 Back Squats, rest as needed
*all sets should be tough- building

= 155 – 165 – 175 – 190
F. 8-6-4-2 Deadlifts, rest as needed
*all sets should be tough- building

= 210 – 225 – 245 – 265

^ for both squat and DL – these both really did feel tough across all sets and noting that’s a win for me haha …. I was really trying to push myself to go heavier and for it to really be challenging and not wish I had gone a bit heavier, so yay!

ROW CLUBB

Alt EMOM 8 min: min 1: 9-11 cal row @ avg pace from row/burpee workout (cap at 45 sec p/round) min 2: 30 sec max 2-DB Devil’s press @ 50/35# ea *if your row pace falls off, rest 2 min, then continue with EMOM (accumulate 10 min of total work) –rest 8 min–

= 9 Cals all rounds, 5 | 5 | 6 | 6 for devil’s press, no breaks

Alt EMOM 8 min: min 1: 9-11 cal row @ avg pace from row/burpee workout (cap at 45 sec p/round) min 2: 10 2-DB DL + 5 2-DB hang power cleans @ 50/35# ea *same note –rest 8 min–

= 10 Cals all rounds

Alt. EMOM 8 min: min 1: 9-11 cal row @ avg pace from row/burpee workout (cap at 45 sec p/round) min 2: 4.4.4 DL @ 55% of 1RM (must drop after every 4 reps) *same note

= 155lb on DL weight and woooo that was challenging, 10 Cals on all rounds for row

+ 10-15 min easy spin on bike

1.11.21

Energy: 8

Soreness: 5 – quads, lats, obliques/back

Sleep: 7hr 45min + Sleep Quality: 9

Motivation: 8

Training Quality: 8

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

= good, left leg leading continues to be a bit wonky, not terrible, but less controlled than right leg leading
+
Wall facing handstand forward roll – hold the handstand for 3 seconds, bend your arms as you would for HSPU but tuck your chin into your chest and roll.
Accumulate 12 reps

= consistency improvement across reps, more smooth overall than LW
+
12 alt leg switches in WF HS hold x 4, rest 1 min
*press HARD into the ground

= got 1 set of all 12 without falling – trying to really find balance point and being okay with “falling” off wall
+
A. AMRAP UB strict pullups w/ red band x 5, rest 2 min

= 4 | 3 | 4 | 3
B. Every 90 sec x 10-12 sets: 1 chin up negative (hold 5 sec over bar + 5 sec 1/2 descent + 5 sec just before full extension)

= 12 sets – solid/consistent across
C. AMRAP UB 2-DB strict press @ 30# ea x 5, rest 90 sec

= 9 | 8 | 8 | 7 | 6
D. AMRAP UB 2-DB push press @ 40# ea x 3, rest 90 sec

= 11 | 10 | 10

PM
For time:
10-9-8-7-6-5-4-3-2-1
Burpees to 6″ target
Air squats

= 5:12
-rest 3 min-
For time:
2-4-6-8-10-12-14-16
Push ups
*25ft 1-arm DB OHWL after each set @ 35#

= 9:53

1.9.21

Energy: 9

Soreness: 5 – shoulders/traps/lats, hamstrings

Sleep: 7hr 45min + Sleep Quality: 9

Motivation: 7

Training Quality:

Build to a heavy CJ for the day

= 155lb – power clean. Jerk felt SOLID/easy throughout. 150lbs was smooth, 155lb should have squat cleaned, caught it way low on my chest. Otherwise this felt solid, strong, quality throughout building.
+
TTT TD #81

1+52 – scaled to C2B instead of BMU

Broke first round of WB in sets of 12, snatch in sets of 10 through 30 then did 8/7 for last 15. All C2B as singles and tried to limit rest to 10sec or less (I think this ended up over a few times) – these were tough, like significantly more energy compared to regular pull-up but STOKED first time doing a set of these in a workout!!

Second round of WB did as sets of 10 through 40 then last set was 12 to time cap, should have pushed pace harder here even though I was breathing hard I rested too much for it being the end of the workout.