Energy:

Soreness:

Sleep: + Sleep Quality:

Motivation:

Training Quality:

20 minute HSW practice
+
TTT TD
TBA

Did WIC workout #2 with Ansley

= time cap, Finished through 1 C2B (scaled)
+
20-30 min easy cyclical cooldown

Energy: 7

Soreness: minimal

Sleep: 8hr + Sleep Quality: 8

Motivation: 8

Training Quality: 7

HS / Snatch Session w/ me 🙂

Yay!! Thank you again!!
+
Winter is Coming Classic Event #1
TBA
*you can choose between the scaled or Rx version

=Scaled – all TTB AS 6/4 last round all 10 UB, 2:12 ish row pace, 125lbs for cleans last round 130. Time = 23:30

Wish I had done 130 or 135 for the whole thing – I need to push this into a more challenging vibe. 125 was challenging but I feel like I was able to move through it fast and towards the end wished I had gone heavier.

This was fun and I was really happy with the TTB and consistency on row pace (also maybe could have pushed this a bit harder towards the end)

Energy: 7

Soreness: 4 – glutes, hamstrings, low/mid back, obliques and core, shoulders, chest

Sleep: 7hr + Sleep Quality: 8

Motivation: 7

Training Quality: 8

AM
Crossover Symmetry Activation protocol
+
3 sets, each for time:
50 DU
15 TTB
15 K.HSPU
15 K.Pullups
50 DU
-rest = work-

= 5:29 | 5:40 | 5:41

DU’s went unbroken on all rounds except for first round of second set. Really stoked about this and just feeling more consistency in increases in sets on these.

TTB felt solid today – was able to maintain 3 sets of 5 for every round same with HSPU.

Pullups continue to be a bit of a limiter (I think this is mostly bc I’m tired by the time I get to them). They feel good but I’m tired and usually have to break into smaller sets.
+
Accumulate, for quality:
20 strict CTRing pullups

=Did as singles on a :30 clock to rep 7 rest 2min, :40sec clock to rep 15 rest 2min, :40sec clock to finish last 5 reps.
20 uneven grip rope pullups ea

= did in sets of 4 with approx 30sec rest in between
30 1-arm DB rows – increase loading by 10# (no tempo)

= 40lb DB

PM
For time:
10k C2bike

=21:22 – I haven’t been able to find a previous time on this but I feel like I’ve done faster than this. I over paced this. I pretty much stuck to a 2:10 pace until 1k remaining then started to speed up and essentially sprinted the remaining 600-700m at about a 1:55 pace. I feel like I emptied the tank on the last 500m and also think I could have tried to keep more like a 2:08 pace throughout and still been able to sprint at the end.

Energy: 8

I had some decent stress this week, and just wanted to make a note. I still feel like I’ve been able to push pretty hard and at the same time have “felt” a higher rpe due to the stress. Felt this affect my training more in later days of the week.

Soreness: 3/4ish quads, glutes, lats/shoulders

Sleep: 6hr 30min + Sleep Quality: 8

Motivation: 7

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 90-95% of heavy

= 100lbs – 1 miss fwd otherwise felt very stable/controlled and fast under. Will start videoing some of these
B. EMOM 12 min: 1 HANG squat snatch @ 95-105#
*remember to finish full depth squat if you catch high

= 95lbs all sets, wasn’t a great snatch day overall, was catching a bit forward/in toes and looking back through video was not finishing the pull and/or was starting with weight too far in front of foot.
C. AMRAP UB BS @ 85% (behind 1 week) x 3, rest 3 min

= 175lbs for 5 | 4 | 5
D. AMRAP UB DL @ 90% x 1
*stop when spinal mechanics break down

=250lbs

= 7 reps!! Wooo!

https://youtu.be/fj7PBCrJ27Y

PM
ROW CLUBB

*from DSGN

5 min Row – Nasal Breathing Only
3 min Row – At Faster Pace, Nasal Breathing Only Every 3 strokes
1 min Row – Max Effort, Nasal Breathing Only
+
Death By Row Pace
Row 2 min @ 2:05
Row 2 min @ 2:00
Row 2 min @ 1:55
Row 2 min @ 1:50
Row 2 min @ 1:45
Row 2 min @ 1:40
Row 2 min @ 1:35
Row 2 min @ 1:30
Row 2 min @ 1:25
…etc
*score is rounds completed + distance completed in failed round.
*scale so that at least 4-5 rounds are completed.
*Ladies start at 2:20, and drop by :05.”

= 290m (around just over a minute in) into round 6 (1:55 pace)

This got tough at round 5. I think I could have gotten a bit farther and/or gotten through the entire round if I had been able to push it a little harder/longer mentally.

Energy: 8 (morning and evening)

Soreness: 5 – shoulders, triceps, chest, quads, glutes

Sleep: 6hr 20min + Sleep Quality: 8

Motivation: 6 morning, 8 evening

Training Quality: 7

AM
A. 10 min HSW walk practice

= Took 2 steps a few times today – have not done that in a few weeks, still getting stuck in straight handstand holds (they were really controlled today) and fall when I attempt to take a step
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

https://youtu.be/ja_hMlqUsbk

Continuing to feel better, this is first set and they get challenging as sets go on and my shoulders get tired.
+
A. For time:
20 strict pullups
B. For time:
50 feet elevated ring rows

^ Skipped A/B this week I was short on time and my shoulders were tired. I attempted a few reps and was not feeling trying to push through a bunch of grindy half-assed reps.
C1. 10 alt DB snatch x 3, rest 30 sec
*all at heavy 10 from last week

=50lb – these felt solid! Consistent quality across sets
C2. 10 barbell bench press x 3, rest 90 sec
*all sets at 90% of heavy 10

= 80lb – great
D. Alt. EMOM 8 min:
min 1: 60 sec max TTB

= 17 reps (as 8/4/2/3) | 15 reps (as 7/4/2/2) | 14 reps (as 6/3/2/3) | 14 reps (as 5/3/2/2/2)

I feel like the first and third sets felt best. That first round of 8 felt very good and I’m starting to be able to play around with regripping during a set.
min 2: Rest
E1. 30ft plank walk x 4, rest 1 min
E2. 30 sec side plank ea. x 4, rest 1 min

^ good, did side plank resting on my hand, do you have preference hand over resting on elbow/forearm?

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

= 925 | 984 | 925
+
For time:
20 squat clean thrusters @ 95#
–rest 5 min–

= 2:57 – whoops accidentally did this with 90# 😬🤦🏼‍♀️ – did as quick singles and then tried to break up as “sets” of 5 with a slightly longer rest after the 5th rep (1-2 extra breaths)
For time:
40 thrusters @ 65#

=2:48 – woof! Did 8 then 7 then did sets of 5 or smaller for remaking reps.
+
20ft front rack walking lunge x 5, rest 90 sec
*increase loading

= 105lb (+10lb from LW) – felt real solid/strong and no pain.

Energy: 6/7 ish

Soreness: 4 – glutes, hamstrings, lats, shoulders

Sleep: 5hr 45min + Sleep Quality: 7

Motivation: 6

Training Quality: 7

Every 30 sec x 20 sets:
1 deficit S.HSPU negative (use 25# plates)

= started to get “crashy” onto my head about halfway through
+
Every 30 sec x 20 sets:
5 2-DB push press
*pick a sustainable loading (this is 100 total reps)

= 25lb DB – quality consistent throughout.
+
EMOM 10 min:
20-30 sec HS hold (face away from wall)

= first set 30sec, remaining sets 20-22seconds
+
For time:
“Karen”
150 WB @ 14# to 9ft

6:57 – broke into sets of 10 for first 50 then 8’s for remaining reps until last 16 reps and did those unbroken. Kept rest breaks to consistently 5seconds throughout entirety. Split times below.

+
4 sets for quality:
20 hollow body rocks
20 barbell hip thrusts

^Good

Energy: 8

Soreness: 7 – quads, glutes, hamstrings

Sleep: 7hr + Sleep Quality: 9

Motivation: 8 – was a little nervous (like not wanting the same result again) heading into this same morning session, stoked it went so much better.

Training Quality: 8

AM
Crossover Symmetry Activation protocol
+
**let’s repeat this
5 sets, each for time:
35 DU
12 TTB
12 K.HSPU
12 K.Pullups
35 DU
-rest = work-

= 4:38 | 4:21 | 4:22 | 4:29 | 4:58

Pullups I last round blew up, tried to push pace and was just fatigued by the end and had to break the PU into sets of 3’s and 2’s. Played with larger sets today – did some TTB and HSPU rounds as 6/6 and was super happy with that! I think I’ve been reluctant to go to larger sets thinking it would fatigue me but today I found it to be less taxing and allowed me to move faster through rounds and felt like my HR stayed more manageable. DU were half and half (half unbroken and half had one trip), ironically the second set of the round was usually the better set.
+
Accumulate, for quality:
18 strict CTRing pullups
18 uneven grip rope pullups ea
30 1-arm DB rows @ 3131 ea.

^ CTR did as singles, rope PU as 4’s then 2’s. Used 30lb DB for rows.

PM
30 min C2bike:
3 min @ 10k pace
2 min @ easy spin

This felt good! I wasn’t sure what my 10k was so I went of a 2:06 pace – I think that may have been a little aggressive but I was able to hold it throughout for the most part (went up to 2:07/2:08 at times).

I missed getting a pic of final numbers but my average pace was around 2:12 I think and total meters = 13.4K

Energy: 7

Soreness: 4 – glutes, chest, lats

Sleep: 5hr + 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 85-90% of heavy

= 95lbs (90%) – this continues to improve/feeling stronger/more consistent each week. I’ve been taking some video here to and watching depth (getting better with depth on these as well)
B. EMOM 10 min: 1 HANG squat snatch @ 95-105#
*remember to finish full depth squat if you catch high

= 95lbs – kept weight the same as last week to keep working on technical focus. Reps more consistently getting lower through most all sets. Yay!! Really happy with the progress here and my confidence with this movement. I’ve been enjoying and having fun putting the work in and seeing progress in the right direction 🙂

Some videos …

https://youtu.be/ROM19C5YGUk

https://youtu.be/uBdDqSNt-Ls
C. AMRAP UB BS @ 80% x 3, rest 3 min – repeating program (80%) from LW bc I’m a week behind on this.

= 5 | 6 | 6 @165lbs video is third set

https://youtu.be/uBdDqSNt-Ls
D. AMRAP UB DL @ 85% x 1
*stop when spinal mechanics break down

= 5 reps @235lbs – dang again I feel like I’m missing the mark and sandbagging this a little. Still super happy with the weight/reps. Watching the video back afterwards I feel like I could have gotten at least one, maybe 2 more reps.

https://youtu.be/VER2p4PLUA0

PM
ROW CLUBBB
3×12 sprint for max pace

= 1:34 | 1:37 | 1:35

500m Test

= 1:45.6 – woof

Started out pulling 1:41 and kept it through 200-300m then tried to push pace and wasn’t able to get it significantly faster and then around 150m remaining it started to slow to between 1:44-1:48. I completely emptied tank and just did not have anything left in the last 200m to go any faster.

Energy: 8

Soreness: none

Sleep: 7hr 40min + Sleep Quality: 8

Motivation: 8

Training Quality: 7

A. 10 min HSW walk practice

= No significant progress/difference
B. 10 alt leg switches in wall facing hold x 4, rest 60 sec

= good, trying to work on feeling shift in hands and spending more time balanced in middle and barely touching wall, generally control improving when I’m switching legs.
C. 5 wall-facing knee tucks x 4, rest 60 sec

= Better, I tried pressing into floor like you suggested in email and it helped! I videoed all sets and do noticed that sometimes I lose that active press and that’s when it falls apart a bit more. This does fatigue my shoulders a bit especially in later sets.

Video of two of better sets….

https://youtu.be/qpaLKG4zv-I

https://youtu.be/kdstm0pqy_U
+
A. Every 2:30 min x 10 sets: 60 sec max strict pullups

= 5 | 4 | 3 | 4 | 3 | 2 | 2 | 2 | 2 | 2
B. 5 mins accumulating banded CHIN pullups (thin red band)

= 15
C1. 10 alt DB snatch x 4, rest 30 sec
*start @ 35# and build each set to a heavy 10

= 35lb | 40lb | 45lb | 50lb
C2. 10 barbell bench press x 4, rest 90 sec
*build each set

= 70lb | 80lb | 85lb | 90lb
D. Alt. EMOM 4 min:
min 1: 45 sec max TTB
min 2: 45 sec max DU
–rest 2 min–
x 2

= 12 | 13 TTB – yeehaw!! These felt great! Did these as (5/4/3) and (7/4/2)

= 60 | 74 DU – 1 trip up in first set, second set unbroken – woo!!
E. EMOM 6 min: 15 GHD situps

^ good – last 2 sets get challenging/fatigued feeling in back
F. 4 supine grip barbell pendlay rows x 4, rest a needed
*increase loading

= 85lb (+10lb from LW)

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

= 925 | 955 | 955
+
EMOM 10 min:
2 squat clean thrusters @ 80-85% of last week’s heavy

= 110lbs – felt smooth, challenging towards later sets (around set 7).
+
25ft front rack walking lunge x 6, rest 90 sec
*increase loading

= 95lb (+10lb from LW) – no knee pain, feeling good!!
+
3 RFT:
30 cal C2bike
20 2-DB FS @ 35# ea

= 9:32 – did all DB FS unbroken, they slowed down slightly around rep 14 in each set. Was able to keep pace on C2 consistent across sets as well (around 900 pace).

Energy: 7

Soreness: minimal

Sleep: 7hr 45min + Sleep Quality: 8

Motivation: 8

Training Quality: 7

*travel- dropping in

6 S.HSPU AFAP x 6, rest 90-120 sec

= 19sec | 18sec | 17sec | 19sec | 20sec | 22sec

6th rep was difficult/grindy after first set
+
A1. 30 sec HS hold on wall (face away) x 4, rest 30 sec
A2. 30 sec bent knee hollow body rocks x 4, rest 30 sec
A3. 30 sec front plank w/ alt. shoulder taps x 4, rest 30 sec
A4. 60ft bear crawl x 4, rest 30 sec
*30 ft forward / 30 ft backward
A5. 30 sec HS hold on wall (face away) x 4, rest 2 min

^ good
+
Alt EMOM 9-12 min:
min 1: 1 squat clean
min 2: 25 WB
min 3: 40 sec easy bike
*choose a challenging but sustainable squat clean weight

=squat clean @135lbs – could have/should have gone heavier here

= all WB unbroken and finished at :48 seconds, happy with the consistency here