Energy: 8

Soreness: 4 – lats, traps, chest

Sleep: 6hr 35min + Sleep Quality: 8

Motivation: 8

Training Quality: 8

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

= started feeling fatigued in shoulders/lats around round 6, otherwise felt like quality was good here.
+
Every 30 sec x 15 sets:
1 deficit S.HSPU negative (use 25# plates) + 1 kipping HSPU (kick up from bottom of negative)

= great!! Felt like quality consistent across sets and way less, if any at all “crashing” during descent in negative. Tried to go as slowly/controlled in negative as possible.
+
3 sets, each @ sustainable pacing:
1k C2bike
10 power snatch @ 65#
15 WB @ 14#
10 TTB
15 thrusters @ 65#
–rest 4 min between sets–

= 5:09 | 4:59 | 4:58

Kept pace consistent at 2:08 all sets on C2, PS all sets unbroken, WB all unbroken, TTB as 5/5 for all sets, thrusters all unbroken, kept transitions to 10sec or less in second and third sets, I think there were some longer transitions in first round which added a little extra time on that set over 2nd and 3rd. Thrusters were most challenging here but I think only bc at end. Breathing limiter.

Energy: 8

Soreness:

Sleep: 6hr 40min + Sleep Quality: 8

Motivation: 8 – really fun training day, loved this session

Training Quality: 9

AM
Crossover Symmetry Activation protocol
+
For time:
30 K.Pullups

= 1:50 (9sec improvement on best previous time) – did as 6 sets of 5

Compare to 3:10 on 8.26 and 1:59 on 11.11
+
For time:
30 TTB

= 1:42 (:54 second improvement on previous best time) did as 8|4|4|4|3|3|2|2 – in hindsight that big initial set maybe not the beat idea, I was still able to take short breaks and keep moving but I think trying to keep 4 sets of 5 may have been better as to not feel fatigued as quickly/been more efficient.

Compare to 2:58 on 8.26 and 2:36 on 11.11
+
For time:
30 K.HSPU

= 2:15 (:39 second improvement on previous best time) – did as 6|5|5|5|5|4

Compare to 2:54 on 8.26 and 3:02 on 11.11
+
For time:
300 DU

= 5:29 – wasn’t my best DU day, also not worst, majority of this was in sets of 40. halfway through I started to really slow down. Had some larger sets, nothing larger than 60. A trip ups minimal (less than 5) heart rate/engine/shoulders more of limiter here.

PM
10 min. easy AAR
+
20 BFB AFAP
-rest 90 sec-
x 3

= :58 | 1:01 | 1:08
+
10 burpees to 6″ target AFAP
-rest 30 sec-
x 3

= :29 | :30 | :29
+
AMRAP 5 min:
5 DL @ 125#
5 BFB

= 7+7

DL felt super heavy/fatigued after all the previous hinging. Burpee pace definitely slowed down into the AMRAP vs. first bfb. Overall, happy w/bfb pace and quality and can tell (even though still hard) that these are improving and getting faster.

Energy: 8

Soreness: 4 – lats, traps

Sleep: 6hr 20min + Sleep Quality: 8

Motivation: 8

Training Quality: 7

AM
A1. 5 pressing snatch balances x 5, rest as needed
*empty barbell- get as deep into the squat as you can
**https://youtu.be/RxjY4CggkVA
A2. 1 snatch balance x 5, rest as needed
*build to a heavy for the day

= 120lb, failed 125 (120lbs is at least a 10lb PR) – stoked about this ! Felt so stable today!
B. Build to a heavy hang squat snatch

= 100# – wasn’t the best snatch day, I think I was putting pressure on the “heavy single” and too much in my head. Tried #105 three times and got well under it twice, was too far forward. Generally was letting the bar get out in front of me a bit too much today, need to remember staying planted in my feet and being patient through pull.
D. Build to a heavy single DL

= 285 # https://youtu.be/bqLxaNQETqg

Tried for #290 but wasn’t happening today. 285 felt great, felt difficult doing it but looking back at video super stoked about it.

PM
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: 40 sec max WB @ 20/14# *if your row pace falls off, rest 2 min, then continue with EMOM (accumulate 10 min of total work) –rest 8 min–

= 10cals for all rounds on rower, 21 WB’s on all rounds. No breaking

Alt EMOM 8 min: min 1: 9-11 cal row @ avg pace from row/burpee workout (cap at 45 sec p/round) min 2: 40 sec max 1-DB OHS @ 50/35# (alt every 5 reps) *same note –rest 8 min–

= 10cals all rounds. 11 | 13 | 14 | 13 for OHS No breaking throughout. OHS felt surprisingly good, feel mobility improvement from the last time I did these.

Alt. EMOM 8 min: min 1: 9-11 cal row @ avg pace from row/burpee workout (cap at 45 sec p/round) min 2: 50ft 2-DB FRWL @ 50/35# ea *same note

= 10 Cals all rounds on row. This felt toughest out of the three different movements (aside from row). Was finishing lunges in 40-45sec (45 on last round).

+ 10-15 min easy spin on bike

Energy: 7 (morning)

Soreness: 4 – glutes/hips, ankles/calves

Sleep: 6hr 40min + Sleep Quality: 7

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

= left leg leading was, I’m sure, fun to watch at first 🙂 it improved across sets and I feel like helps with the control in the kick up.
+
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 10 reps

= Feel like half of these were pretty solid the other half a little bit “floppy” onto my upper back (could have used a bit more control down with the HSPU technique) but I think I’m good to be able to correct and improve next week. I’ll take some video next week too.
+
10 alt leg switches in WF HS hold x 4, rest 1 min
*press HARD into the ground

= good, even with the prompt I still have a tendency to forget the hard press, I think good bc I’m able to correct mid set and really notice the difference when I am actively pressing it gives me a lot more control.

=Also did approx 10min walking practice, got 3-4 steps in a few times, the strongest (control, body in right position to take steps) this has felt in over a month.
+
A. AMRAP UB strict pullups w/ red band x 5, rest 2 min

= 3 | 4 | 3 | 3.5 | 3
B. Every 90 sec x 8-10 sets: 1 chin up negative (hold 5 sec over bar + 5 sec 1/2 descent + 5 sec just before full extension)

= good! Very solid/controlled through sets
C. AMRAP UB 2-DB strict press @ 25# ea x 5, rest 90 sec

= 14 | 11 | 10 | 11 | 9
D. AMRAP UB 2-DB push press @ 35# ea x 3, rest 90 sec

= 14 | 15 | 12 – this felt strong (stability was great and breathing good)

PM
AMRAP 16 min:
4 DB-facing burpees
8 alt DB snatch @ 35#
12 air squats
24 DU

= 9 + 5 | kept everything unbroken, tripped on 1 round of DU’s otherwise all rounds unbroken. I think I could have pushed pace on air squats (this was probably where I “rested” a bit too much) otherwise transitions were quick and under 10 seconds of rest on all. Breathing limiter here, I wasn’t ever fatigued muscularly enough to warrant long rest it was more my heart rate jacked, this was a good one for me to push myself in limiting breaks and focusing on continuing to move.

Energy:

Soreness:

Sleep: 7hr 45min + Sleep Quality: 9

Motivation:

Training Quality: 8

TTT TD
Modifications:
30 burpee pullups for RMU

= 17:14

First time ever doing pistols!! Such a win 🙂 I went into this thinking …. why didn’t she give me a scale for pistols…. they were fairly slow but I did all 50.

Tried to limit rest (breaks to under 10sec) on burpee pullups as much as possible from the pistols being so slow.

Kept row pace around my 2k pace (a bit slower, 2:08 pace vs 2:02 ish 2k pace)

Energy: 8

Soreness: 4

Sleep: 7hr 20min + Sleep Quality: 8

Motivation: 8

Training Quality: 8

AM
Crossover Symmetry Activation protocol
+
2 sets, each for time:
75 DU
20 K.Pullups
20 K.HSPU
20 TTB
75 DU
-rest = work-

= 7:36 | 8:36

= Pullups felt much stronger doing them on the front end of this vs back end. Was able to do this in sets of 5, HSPU in sets of 5, TTB in sets of 5. Tested significantly more in second set, still stoked that both of these times were faster than LW (first set over a minute faster than both times from LW).

= DU all unbroken minus 1 trip on very last set of 75. STOKED!
+
Accumulate, for quality:
75 sec chest ro ring isometric hold

= sets of 10sec – used thin red band
8-10 rope climbs w/ legs

= Singles
30 1-arm DB rows – increase loading by 5#

= 50#

PM
Alt. EMOM 20 min:
min 1: 10 BFB
min 2: 10 cal row
min 3: 6 BBJO @ 20″
min 4: 10 cal row

^ went well ! Focused on consistent footwork with burpees. Was finishing bfb in 27-35 seconds and BBJO in about 24-30seconds.

Energy: 8

Soreness: minimal

Sleep: 6hr 45min + Sleep Quality: 7

Motivation: 8

Training Quality: 9

AM
A1. 5 pressing snatch balances x 5, rest as needed
*empty barbell- get as deep into the squat as you can
**https://youtu.be/RxjY4CggkVA
A2. 1 snatch balance x 5, rest as needed
*all at 95-100% of heavy

= 100lb (2 weeks at this weight) – had one miss (fwd) otherwise was feeling very stable/confident in shoulders and quick in the drop.
B. EMOM 12 min: 1 HANG squat snatch @ 100-105#
*remember to finish full depth squat if you catch high

= 100lb (2 weeks at this weight) still catching a bit above parallel but it’s still improving and getting lower and I’m stoked about that continuing to happen with the weight increase. Feeling more confident with this weight, although get a bit wobbly on some lifts in feet, overall this felt very consistent across lifts. best video below

https://youtu.be/ik3SOPHQeIQ

C. AMRAP UB BS @ 95% x 3, rest 3 min

= 195lb for 2 | 2 | 3 – felt tough, mentally these heavier weights I’m improving with confidence and being able to push through when it “feels” heavy
D. AMRAP UB DL @ 95% x 1
*stop when spinal mechanics break down

= 265lb for 4 – felt great, stronger than 260×4 last week. I think mechanics still looking/feeling good.

= https://youtu.be/g9HN6new9HI

PM
ROW CLUBB

Alt. EMOM 10 min @ increasing effort (use this as your warm up)
min 1: 40 sec C2bike
min 2: 40 sec row
+
10 sets:
10 pulls @ 100% – for max total cals
-rest 90 sec between sets-
*Start with two 1/2 pulls + one 3/4 pull- this does not count towards your 10 pulls. Work on getting your pace up as high as you can with this start and then 10 strong pulls to finish. Roll over cals count but no ‘baby pulls’ at the end to tick over.

= 84 – was getting 8’s in beginning and 9’s towards middle/end. Can feel I’m improving on getting that first 1-2 cals faster.
+
5 sets:
15 sec standing C2bike @ 100% for max cal p/hr pace
*damper on 8
-rest 90 sec between sets-

= 8 | 8 | 8 | 9 | 9

Energy: 7

Soreness: 4 – chest, hamstrings, glutes, low/mid back

Sleep: 6hr 40min + Sleep Quality: 7

Motivation: 7

Training Quality: 6

AM
Crossover Symmetry Activation protocol
+
2 sets, each for time:
75 DU
20 TTB
20 K.HSPU
20 K.Pullups
75 DU
-rest = work-

= 8:45 | 8:41

Felt like I struggled through this today. All DU sets had trips (some multiple) they were taking me around a minute to complete and with the trips it was jacking my HR even more. TTB felt good (was able to get all 20 in 4-5 sets) HSPU did in 4- 5 sets and pullups were in sets of 4/3/2’s. Limiter was pullups today and I was taking longer rest in between sets than usual (sometimes a 20sec rest break) my HR throughout just felt like it wasn’t recovering as well.
+
Accumulate, for quality:
60 sec chest ro ring isometric hold
8 rope climbs w/ legs
30 1-arm DB rows – increase loading by 5#

^ did not get to this last piece

PM
OFF

Energy: 7

Soreness:

Sleep: 6hr 20min + Sleep Quality: 8

Motivation: 8

Training Quality: 8

AM
A1. 5 pressing snatch balances x 5, rest as needed
*empty barbell- get as deep into the squat as you can
**https://youtu.be/RxjY4CggkVA
A2. 1 snatch balance x 5, rest as needed
*all at 95-100% of heavy

= 100lb
B. EMOM 12 min: 1 HANG squat snatch @ 100-105#
*remember to finish full depth squat if you catch high

= 100lb (+5 from LW) missed first rep, otherwise this was a solid set, built confidence with the increase in weight and continue to feel the depth improvement. After watching all video back I was catching a lot of these forward and in toes – something to work on next time. Videos of two of better reps.

https://youtu.be/Yh1LqncTwRI

https://youtu.be/iP_umNuJDZ4
C. AMRAP UB BS @ 90% ( 1 week behind) x 3, rest 3 min

= 185lb for 4 | 4 | 4 – videos of last 2 sets. Felt very good/strong today, feeling like I’m staying more upright even into tougher reps and pushing myself into more reps on these even when they get “hard”.

https://youtu.be/H49lvWpuPZk

https://youtu.be/Yh1LqncTwRI
D. AMRAP UB DL @ 93% x 1
*stop when spinal mechanics break down

=260lb for 4 – should have gone for the 5th but I felt like I might have peed a little ☺️. Otherwise felt super solid.

https://youtu.be/pwBkQhR7vx8

PM
ROW CLUBB
Alt. EMOM 30 min:
min 1: 30 sec sandbag bearhug hold @ 100#
min 2: 30 sec 2-KB tall kneeling front rack hold @ 35#. ea
min 3: 30 sec max cal row
*score = total row cals

=102

Energy: 4 (morning) improved through day

Soreness: 3 – lats, shoulders

Sleep: 9 hr + Sleep Quality: 6

Motivation: 5 (morning) 7 (afternoon)

Training Quality: 8

AM
A. 10 min HSW walk practice

= better today! 4 steps max distance. Tried to practice/think more about where my feet were when above my head like we talked about and pushing as much as I could out of shoulders.
B. 12 alt leg switches in wall facing hold x 4, rest 60 sec

= good
C. 6 wall-facing knee tucks x 4, rest 60 sec

= solid

https://youtu.be/-d8JVpsKRpQ

https://youtu.be/7rtHbN93YNg
+
A. For time:
25 strict pullups

= 7:38
B. For time:
50 feet elevated ring rows w/ 14# weight vest

= 5:04
C1. 12 alt DB snatch x 3, rest 30 sec
*all at heavy 10 from last week

= 50lb DB – feeling stronger, faster, more efficient
C2. 12 barbell bench press x 3, rest 90 sec
*all sets at 90% of heavy 10

= 90lb – solid, fairly easy across sets

D. Alt. EMOM 12 min:
min 1: 30 sec straddle V-ups
min 2: 30 sec hollow hold on GHD
min 3: 30 sec GHD sip extensions w/ 25# plate on chest

^ good

PM
3 x 10 sec sprint on AB – establish max watts for the day

= 955 | 984 | 984
+
For time:
15 squat clean thrusters @ 105#

= 2:46
–rest 3 min–
For time:
40 2-DB thrusters @ 25# ea
–rest 3 min–

= 2:00
1 x AMRAP UB WB set- 14# to 9ft

= 52
+
15ft front rack walking lunge x 5, rest 90 sec
*increase loading

= 115lb (+10 from LW)