Energy: 7

Soreness:

Sleep: 7hr 45min + Sleep Quality: 8

Motivation: 8

Training Quality: 6

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

=4:51 | 5:14 | 5:56 | 5:49 | 5:30

Limiters today = breathing (felt like I wasn’t recovering as fast/efficiently as last week) and pulling strength ( pull-ups felt weakest today, like more effort required to perform the same work)
+
Accumulate, for quality:
15 strict CTRing pullups

^toughest part of these is getting out of the complete bottom, 2 doubles and the rest as singles
15 uneven grip rope pullups ea
25 1-arm DB rows @ 3131 ea.

PM
2 sets:
5k C2bike @ as close to 5k pace as you can hold
-rest 1:1-

= 2:02 goal pace, these felt stronger than last week and were both at goal pace. legs were felt able to keep pace a bit better, breathing good. Started falling off a bit in set second set, it felt slightly more challenging but was able to push pace in second half of it to stay at 2:02.

Energy: 8/9ish

Soreness: 4 – glutes, shoulders, lats, chest

Sleep: 7hr 20min + 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

= these feeling solid and helping w/rom issues in squat snatch

https://youtu.be/0PViPOp-HX0
A2. 1 snatch balance x 5, rest as needed
*build to a heavy

= 75 | 85 | 90 | 95 | 100 | 105 – added 5lbs to heaviest from LW and felt stronger than LW and more stable
B. EMOM 8 min: 1 HANG squat snatch @ 95-105#
*remember to finish full depth squat if you catch high

= 95lbs – 6 solid, 2 misses (caught too high and fwd) a few videos attached, squat depth better this week, still not quite catching as low as I’d like but it’s getting better and the videos are helping.

https://youtu.be/7MCMA1HjHvI – 85lbs warmup

https://youtu.be/tT5QWqBA_nQ – first rep at 95lbs

https://youtu.be/vlMMg8OHRcQ – 95lbs, another video, one of the better reps

C. Repeated build to heavy from missed LW

=210lbs First back squat over 200lb in 14months!! Knee was feeling a little tight but range of motion felt good throughout squat, spent a little more time warming up and will do the mobility you sent tonight.

Also, wasn’t feeling like my best squat day, I know I didn’t eat enough Sunday/Monday and was feeling it this morning
D. AMRAP UB DL @ 80% x 1
*stop when spinal mechanics break down

= 225lbs – 5reps – still think I had more in the tank and trying to figure out how/when to push a little further.

https://youtu.be/tj469SmeA9Q

PM
ROW CLUBBB

3×12 Paces = 1:38 | 1:35 | 1:36

300m repeats =

Energy: 7/8ish

Soreness: none

Sleep: 8hr 30min + Sleep Quality: 7

Motivation: 7 (morning)

Training Quality: 8

AM
A. 10 min HSW walk practice

…..grrrr this is starting to really frustrate me I feel like it’s regressing and I don’t know why. On the bright side, my handstand holds are getting stronger 😤
B. 10 alt leg switches in wall facing hold x 4, rest 60 sec

^ solid
C. 5 wall-facing knee tucks x 4, rest 60 sec

=better

https://youtu.be/haR1YWU3XAM

https://youtu.be/uxzE8UmTHJY
+
A. Every 2 min x 10 sets: 45 sec max strict pullups

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

= 16
C1. 4-6 UB 2-DB snatch @ 40# ea x 4, rest 30 sec

= well … I couldn’t do the 40’s 😦 I made a few attempts and got a couple singles and 1 double so went back down to 35lbs for 6 reps/set
C2. 4-6 UB DB bench press @ choice weight x 4, rest 90 sec
*increase loading on C2

= 45lb DB (15lb increase) for 6 reps all sets
D. Alt. EMOM 8 min:
min 1: 40 sec max TTB
min 2: 40 sec max DU

TTB = 10 | 9 | 7 | 10 – played around w/larger sets vs smaller sets, larger sets for these quick times are feeling better for me yay!! Like the 5 and 5 felt better and less breathy than doing 4-3-3

DU = 50 | 51 | 55 | 45 (third set unbroken, 1 trip on 1st and 2nd set)
E. EMOM 5 min: 15 GHD situps

= good, 4th/5th set got more difficult
F. 6 supine grip barbell pendlay rows x 4, rest a needed
*increase loading

= 75lb (+10 from LW)

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

= 984 | 1014 | 1043
+
Build to a heavy squat clean thruster

= 135lbs – this felt nice! Pretty happy with that weight too, limited by overhead strength here and I think it’s gotten much stronger
+
25ft front rack walking lunge x 6, rest 90 sec
*heavy, across

= 85lbs – knee feeling a little yucky so kept it light and this weight felt okay on knee but otherwise fairly “light” for what you were wanting
+
For time:
30-20-10
2- DB box step ups @ 35# ea
*200m AAR after each set

= 8:27 – broke up set of 30 and 20 into 2 sets and did 10 unbroken.

Dryland warm-up
-Standing Hip Joint Rotations
-Standing Shoulder Joint Rotations
-Leg Swings (progressing speed)
-Shoulder Circles (progressing speed)
-Straddle Torso Rotations (progressing speed)
+
Techncial Development – 2 sets
-4 x 25 / 20sec rest – 2-arm lead body-position kick w/ board
-4 x 25 / 20sec rest – 8 kick switch w/ focus on rotation for breath
-4 x 25 / 20sec rest – hip driven freestyle swim

^Struggled with the second 2 …. realized after the fact we did the hip driven freestyle wrong ::facepalm::
+
On a 20min Running Clock
25yd swim – as fast as possible while maintaining stroke mechanics
Rest minimum time possible between repeats to maintain quality across

= 24 total – rested 10-15 seconds initially and this gradually increased to 30-40seconds. Breathing felt good, felt like my hips were staying up and my head neck more neutral (sometimes I stick my head too much up out of water when turning to breath).
+
1 x 100yd Kick w/ board – TIME TRIAL
+
Technique Touch-up – 1 set
-2 x 25 / 20sec rest – 2-arm lead body-position kick w/ board
-2 x 25 / 20sec rest – 8 kick switch w/ focus on rotation for breath
-2 x 25 / 20sec rest – hip driven freestyle swim

Energy: 7

Soreness: minimal

Sleep: 8hr + Sleep Quality: 7

Motivation: 7

Training Quality: 8

5 S.HSPU AFAP x 6, rest 90 sec

= 11sec | 10sec | 11sec | 14sec | 15sec
+
A1. 30 sec HS hold on wall (face away) x 3, rest 30 sec
A2. 30 sec bent knee hollow body rocks x 3, rest 30 sec
A3. 30 sec front plank w/ alt. shoulder taps x 3, rest 30 sec
A4. 60ft bear crawl x 3, rest 30 sec
*30 ft forward / 30 ft backward
A5. 30 sec HS hold on wall (face away) x 3, rest 2 min

^good, nothing specifically challenging on this
+
Alt EMOM 15 min:
min 1: 2 squat cleans
min 2: 22 WB
min 3: 40 sec easy C2bike
*choose a challenging but sustainable squat clean weight

= 130lb squat clean, weight felt good, no pain felt like I was getting good hip extension. Out of the 10 total reps, 2 weren’t great (caught fwd).

WB’s felt stronger this week (specifically breathing more efficient despite increased reps)
+
3 sets for quality:
50ft sandbag bearhug walking lunge
100ft 2-KB farmers carry

^missed this last part

Energy: 9

Soreness: 6 – chest, glutes, hamstrings

Sleep: 6hr 45min + Sleep Quality: 9

Motivation: 9

Training Quality: 8

*single session
Crossover Symmetry Activation protocol
+
5 sets, each for time:
30 DU
10 TTB
10 K.HSPU
10 K.Pullups
30 DU
-rest = work-

= 4:07 | 4:08 | 3:52 | 4:04 | 3:55

This went really well/consistent rep schemes. Broke all gymnastics up into 4/3/3 and was able to keep that throughout. DU’s were about half unbroken half with 1 or 2 trips. I like that movement mixed in with this too, it’s helpful to see progress there and getting more efficient at smaller sets within a workout.
+
Accumulate, for quality:
12 strict CTRing pullups
12 uneven grip rope pullups ea
20 1-arm DB rows @ 3131 ea.
+
2 sets:
4k C2bike @ as close to 5k pace as you can hold
-rest 1:1-

= Aiming for 2:02 5k pace. First set felt great, fell off a little in second set, breathing felt fine, legs were a little gassed.

Energy: 8

Soreness: lats, shoulders

Sleep: 5hr 15min + Sleep Quality: 7

Motivation: 7

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

= good!
A2. 1 snatch balance x 5, rest as needed
*build to a heavy

= 75 | 85 | 90 | 95 | 100 – was feeling knee a little bit doing this. And shoulders felt super stable, probably the best quality (quick, controlled,etc) that these have felt.
B. EMOM 8 min: 1 HANG squat snatch @ 90-100#
*remember to finish full depth squat if you catch high

= 90lbs – dang, these felt seriously great while I was doing them; quick under the bar, felt like the squat was deeper, they felt strong and consistent across sets then when I went back and watched the video (after I was done) it looks like none of them are to depth 😦 next time I’ll video a few singles first before going through the entire thing.

https://youtu.be/r6WOghKRrZE
C. Build to a heavy single BS

= skipped this today bc of knee 😦 I’ll try to repeat in next Tuesday’s training depending on how it feels.
D. AMRAP UB DL @ 75% x 1
*stop when spinal mechanics break down

= 210lbs for 8 reps – felt great, I should have videoed this too bc I’m not sure how to tell when I’m doing this when spinal mechanics breakdown, I think I gauged it fairly well and I think I sometimes also play that more on the safe side too…. maybe could have squeezed out one more and been just fine and I’m happy with 8.

PM
ROW CLUBBB
3 min progressive row:
1 min @ easy
1 min @ 5k pace
30 sec @ 2k pace
30 sec @ 5-10 sec faster
-rest 2 min-
x 2
+
3 x 12 sec row @ 100% (establish lowest 500m pace you can)
-rest 2-3 min between attempts-

= 1:34 | 1:37 | 1:38
+
500m repeats:
100m @ 5 sec slower than 2k
150m @ 2k
250m @ sprint
-rest 3 min-
x 3-4

+
Segmented stroke drill: (re-establish mechanics)
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

Energy: 8

Soreness: 6 – chest, shoulders, lats, quads, glutes

Sleep: 7hr 15min + Sleep Quality: 8

Motivation: 8

Training Quality:

AM
A. 10 min HSW walk practice

= 3 steps, multiple controlled HS holds (I’m really good at these these days)
B. 10 alt leg switches in wall facing hold x 4, rest 60 sec

= solid! Controlled through sets, feeling less fatigue, focusing on breathing throughout
C. 5 wall-facing knee tucks x 4, rest 60 sec

= body position improving here! And feeling stronger getting my spine straight and holding hollow position upside down.
+
A. Every 90 sec x 10 sets: 30 sec max strict pullups

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

= 15
C1. 6-10 UB 2-DB snatch @ 35# ea x 4, rest 30 sec

= 6’s all sets
C2. 12-14 UB DB bench press @ choice weight x 4, rest 90 sec

= 12’s all sets 30lb DB
D. Alt. EMOM 10 min:
min 1: 30 sec max TTB
min 2: 30 sec max DU

*TTB = 8 | 9 | 8 | 7 | 8

*DU = 56 | 36 | 45 | 42 | 43
E. EMOM 6 min: 12 GHD situps
F. 10 supine grip barbell pendlay rows x 4, rest a needed

= 65lbs

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

= 925 | 1014 | 984
+
Build to a heavy 3 thruster from the rack

= 120lb
+
Build to a heavy 25ft front rack walking lunge (4 attempts max)

= Skipped this tonight bc my right knee was on the struggle bus. Loaded the bar to 85lbs to test and when I lunged fwd and started to bend my knee it was tight/painful. The unloaded lunges felt a little yucky but they were okay and not intensely painful so was able to do the Metcon.
+
3 sets:
100ft unloaded walking lunge
20 UB WB
10 2-DB box step overs AFAP @ 35# ea/ 20″
-rest 3 min-

= 2:21 | 2:20 | 2:12 – really tried to move quickly in transitions with very minimal breaks and “sprint” as much as this bod knows how to sprint and push pace/feeling uncomfortable/breathing hard. Step overs feeling more efficient/comfortable and somewhat quick at this rep size.
+
10 min easy spin on bike

Energy: 8

Soreness:

Sleep: + Sleep Quality: 9

Motivation: 7

Training Quality: 9

20 minute HSW practice
-10 min playing with walking
-then..
5 sets:
20 alt shoulder taps in plank position into 2 wall walks
-rest 90 sec between sets-

= no significant progress, max distance 4 steps, controlled kick ups/holds consistent
+
TTT TD #74

*Scaled weights to 60/75/90/105/120/135

Completed 1 full round through final bar + 3 TTB

By far the best my TTB have ever felt in a workout. Did first 3 rounds all in sets of 5, second rounds in 2 sets of 3, third rounds in sets of 4 and 3, fourth rounds in sets of 4 and 4, fifth round in sets of 4/3/2 and 5/4, and sprinted through last round in small sets (I think quick sets of 2 to finish quickly. So so so happy about how great these not only felt but feel like quality maintained throughout the entire workout!
+
20-30 min easy cyclical cooldown

Energy: 8

Soreness:

Sleep: 6hr + Sleep Quality: 8

Motivation: 8

Training Quality: 8

AMRAP 5 min: Strict HSPU

= 28
+
Alt EMOM 15 min:
min 1: 3 squat cleans
min 2: 20 WB
min 3: 40 sec easy C2bike
*choose a challenging but sustainable squat clean weight

= 125lbs felt strong, they were fairly quick reps but the weight felt challenging. WB’s we’re taking between 36-42seconds
+
Alt. EMOM 6 min:
min 1: 30 sec tucked hollow body hold
min 2: 30 sec trainer bar turkish situps
-rest 4 min-
Alt. EMOM 6 min:
min 1: 30 sec russian twists w/ DB
min 2: 30 sec weighted sorensen hold
-rest 4 min-
Alt EMOM 6 min:
min 1: 30 sec alt single leg V-ups
min 2: 30 sec GHD hip extensions

^ Good. Used 25lb DB for twists and 10lb plate for sorenson hold.