Energy: 7

Soreness: mid/low back, glutes, shoulders, traps, hamstrings, core

Sleep: 6hr 15min + Sleep Quality: 7

Motivation: 8

Training Quality:

AM
Crossover Symmetry Activation protocol
+
For time:
40 kipping pullups
-rest to full recovery (when you feel recovered- rest 5 more minutes on top of it)

= 3:07 – did in smaller sets this time and feel like it gassed me more but I like playing around with rep cluster sizes to see what feels best and allows me to minimize rest. Started with a set of 5 then did 4/3/2’s throughout remaining reps
For time:
40 kipping HSPU
-rest to full recovery *same note

= 4:25 – started with sets of 5 then 4’s then 3’s and 2’s for final 17 reps. This felt great through 15 reps and then hit struggle bus.
For time:
40 TTB

= did first 12 in sets of 4 then my left lat got super tight/crampy …. did you to 20reps and then smashed/rolled it for a few minutes then tried again with similar result, got to about 20reps and called it, was just not feeling great.
+
2-3 strict chest to ring pullup + AMSAP chest to ring hold x 4-6, rest 2 min

= could not get 2nd rep today 😦 pulling felt dead so I did sets of singles then slow negative and then jumped back up for a hold. Holds = :9 | :4 | :6 | :6
+
AMRAP UB feet-elevated ring rows @ 3131 x 5, rest 90 sec
*14# weight vest

= 3 | 4 | 3 | 3

PM
2 sets:
3k C2bike @ as close to 5k pace as you can hold
-rest 1:1-

= 6:08.0 for 2:02.7 pace and 6:10.5 for 2:03.5 pace
+
EMOM 8 min:
30 sec max 2-DB box step overs @ 35# ea / 20″

= 10 | 9 | 9 | 8 | 9 | 9 | 8 | 9

Energy: 8

Soreness: 4 – back/shoulders, glutes

Sleep: 7hr 30min + Sleep Quality: 7

Motivation: 8

Training Quality: 8

AM
A1. 1 snatch lift off (hold for 3 sec below knee) x 5, rest as needed
*5-10# increase

= 175lbs (+5lb from LW)
A2. 1 snatch balance x 5, rest as needed
*5# increase from last week

= 100lbs – all reps felt stronger, more stable, controlled and generally just more smooth than reps at 95# last week.
B. EMOM 8 min: 1 HANG squat snatch
*building to a tough single

= 80/85/90/95/100/100/105/105

Video is 95/100×2/105×2

https://youtu.be/CvHLCT2GgRw

C. 2 back squat x 5, rest 3 min
*choose a challenging weight- use that weight for all sets

= 175lb used belt for all sets, felt solid (+15lbs from last week)
D. 1 DL x 5, rest 3 min
*building by feel. Start moderately heavy

= 280 (+5lb PR)

https://youtu.be/m3MmdY2-Ka0

PM
ROW CLUBBB

12s x3 pulled 1612/1665/1716

Energy: 8

Soreness: minimal

Sleep: 8hr + Sleep Quality: 9

Motivation: 8

Training Quality: 7

AM
A. 10 min HSW walk practice

= 5 steps max today
B. 10 alt leg switches in wall facing hold x 4, rest 60 sec

= solidly more controlled/consistent over last week and less fatigue in reps 8-10.
C. 5 wall-facing knee tucks x 4, rest 60 sec
*https://youtu.be/UK8tcEaTwfA

First attempt: https://youtu.be/5M7GCliGRMI

2nd attempt: https://youtu.be/rzwvS2jUWGU

+
A. 10 mins accumulating 10# weighted strict pullups

= 10
B. 5 mins accumulating banded strict pullups (thin red band)

= 8
C1. 6-8 UB 2-DB snatch @ 35# ea x 4, rest 30 sec

= 6reps each round
C2. 10-12 UB DB bench press @ choice weight x 4, rest 90 sec

= 30lbs x 12 reps each round
D. For time: 60 TTB (must be done in 3’s)

= 6:22 all in 3’s
E. EMOM 5 min: 12 GHD situps

= solid, started to feel lower back in 4th minute
F. 10 bent over DB rows @ 3131 ea x 4, rest a needed

= 35lb DB’s

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

= 984 | 1014 | 1014
+
For time:
12-8-4
Cal C2bike
OHS @ 65#

= 3:06
-rest 5 min-
For time:
15-10-5
Cal C2bike
Thrusters @ 55#

= 3:34 – thrusters slowed down in reps 10-15 in first set and reps 8-10 in second set otherwise felt smooth/fast.
-rest 5 min-
For time:
15 cal AB
25 Power snatch @ 55#

= 2:32 – went into snatch thinking pick bar up immediately and did a quick set of 5 despite breathing hard from bike. Continues with smaller sets that I normally would have in order to minimize rest, never rested more that 5-8seconds
+
10 min easy spin on bike

Energy: 6

Soreness: 5

Sleep: 7hr 40min + Sleep Quality: 9

Motivation: 7

Training Quality: 8

*missed last week
6 S.HSPU AFAP x 4-5, rest 2 min

= 12s | 15s | 15s | 15s | 17s
+
A1. 10 2-DB push press x 4, rest 1 min
A2. 15 yoga push ups x 4, rest 1 min
A3. 1 min wall-facing HS hold x 4, rest 1 min
A4. 10 2-DB floor press x 4, rest 1 min
A5. 15 hand release pushups x 4, rest 1 min
A6. 1 min wall-facing HS hold x 4, rest 4 min

= 30lb DB’s for A1/A4
+
For 45 min @ conversational pace:
5 min C2bike
5 min AAR
5 min ski
x 3

^ Solid, a bit above conversational I would say (approx just above 50cal pace each round)

Energy: 8

Soreness: 7 LATS! Shoulders, traps, glutes. My shoulders felt really fatigued today, was hoping for these retests to be a bit better than they were especially HSPU annnnd I’m still happy.

Sleep: 7hr 30min + Sleep Quality: 9

Motivation: 8

Training Quality: 8

AM
Crossover Symmetry Activation protocol
+
(Compare scores to 8/26)
For time:
30 kipping pullups
-rest to full recovery (when you feel recovered- rest 5 more minutes on top of it)

= 1:59 ( 3:10 last time, I almost want to say that that time was wrong and it was actually 2:10. I questioned it before bc I wasn’t sure at what minute I had started and now seeing results today I really don’t think I did over a minute faster) so let’s say this is 11seconds better. Did as 5.5.3.3.4.2’s to finish
For time:
30 kipping HSPU
-rest to full recovery *same note

= 3:02 (2:54 previously) my neck/traps were super stiff today and this just did not feel as smooth as it has over the past few weeks. I think just wasn’t a great HSPU day. Also think I could have rested a bit longer. Did as 6.5.4.4.3 then 2’a to finish
For time:
30 TTB

= 2:36 (22 seconds better, was2:58 previously) did slightly smaller sets this time and this allowed me to make rest breaks smaller. Did as 4.4.4.3.4.3 then 2’s to finish
+
2 strict chest to ring pullup + AMSAP chest to ring hold x 4-6, rest 2 min
+
AMRAP UB feet-elevated ring rows x 5, rest 90 sec
*20# weight vest

^ skipped these last two pieces bc my arms felt like they might fall off and I was pressed for time 😬

PM
For time:
5k C2bike

= 10:10 – Focused on rpm’s a bit more than I normally do. Kept them at 90-93 throughout first 4K then gradually increased to above 95 for final 1k then final 500m up above 100-107. This allowed me to keep a consistent pace of about 2:04 for most of the distance and still had gas in tank for sprint finish.

Energy: 8

Soreness: 4 – traps, lats, chest, shoulders in general, right pec/bicep/delt super tight and restricting a bit in OH position

Sleep: 7hr + Sleep Quality: 9

Motivation: 7/8

Training Quality: 8

AM
A1. 1 snatch lift off (hold for 3 sec below knee) x 5, rest as needed
*all at heavy single

= 170lbs
A2. 1 snatch balance x 5, rest as needed
*all at 90-95% of last week’s heavy

= 95lbs – has one miss, otherwise this felt very controlled/consistent/quick drop/stable in shoulders
B. EMOM 6-8 min: 1 squat snatch
*95% across

= 100lbs – should have been 105-110 today, kept it at 100 bc right shoulder tightness and it started to get worse as lifts went on so didn’t want to push it, did 8 reps at that weight. Quality was good, feeling much more comfortable with this weight even over just a few weeks ago.
C. 3 back squat x 5, rest 3 min
*choose a challenging weight based on last week’s heavy- use that weight for all sets

= 160lbs (85% of last week’s heavy 3) felt solid! Last 2 sets were tougher feeling but don’t feel like there was any sticking or grindy reps throughout. No belt.
D. 2 DL x 5, rest 3 min
*choose a challenging weight based on last week’s heavy- use that weight for all sets

= 225lbs (85% of last weeks heavy 2) solid, thinking back this may have been able to have been a bit higher. No grindy anything, felt smooth, powerful and quick off floor. Used belt for all sets.

PM
ROW CLUBBB 
“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 3 sets
*Rest 1-2 minutes between sets – use this as part of your warm up
+
Retest: 

For time:
21-18-15-9
Cal Row
BFB

= 9:08 (38 seconds faster than previous time)

Took the row pace down just a bit and think it helped me move faster on the burpees. First row was at or just under 1000cal, second was between 850-920cal, 3rd was high 700’s for first few pulls then up above 800cal and 4th row at or above 800. Slowed on the burpees a bit in rep 18-21 in round of 21, and in rep 15-18 in round of 18; round of 15 felt like it was consistent and round 9 emptied the tank – feel like I pushed pace on these a bit faster than last time.

Woo!
+
15 min walk or easy bike spin

Energy: 6

Soreness: none

Sleep: 7hr 10min + Sleep Quality: 7

Motivation: 6

Training Quality: 6

20 minute HSW practice
-10 min playing with walking
-then..
5 sets:
20 alt shoulder taps in plank position into 10 alt shoulder taps on wall
-rest 1 min between sets-
*kick up right away after plank taps- facing away from wall

= nothing super significant in walking today
+
TTT TD
168

First time doing chest to bar pull-ups ever and in a workout! Yay!

Lungs were my limiter with the push press being a close second.

Wall ball sets were somewhere between 5-15 reps, 1 rep C2b each time, 3-8 hang power clean (mostly hung in the 3-5 rep range) 2-5 push press (almost all sets here were 2-3).
+
20-30 min easy cyclical cooldown

Energy: 8

Soreness: 3 – traps

Sleep: 8hr 15min + Sleep Quality: 8

Motivation: 8

Training Quality: 8

AM
A. 10 min HSW walk practice

= 4 steps max distance today. Was feeling very controlled in kick ups and had a lot of good hang time upside down but struggled with steps today. Had a few good attempts, no solid distance though.
B. 10 alt leg switches in wall facing hold x 5, rest 60 sec

= stronger/more controlled than last week, lost one set in the middle of reps otherwise was able to hold a controlled set of 10. 4th and 5th sets more challenging.
+
A. 10 mins accumulating 7.5# weight strict pullups

= 16
B. 5 mins accumulating banded strict pullups (thin red band)

= 10
C1. 15 DB push press x 4, rest 30 sec

=30lb DB’s
C2. AMRAP UB pushups x 4, rest 90 sec

= 6 | 6 | 5 | 5
D. For time: 40 TTB *must be in UB sets of 5

= 4:35 – did all in sets of 5. Missed 5th rep 4 times. Was feeling grip as a bit of a limiter today.
E. For time: 60 TTRings *open with 2 x 10, then the rest in sets of 5

= 5:42
F. 8 bent over DB rows @ 3131 ea x 4, rest a needed

= 35lb DB’s

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

= 984 | 1014 | 1043
+
10 OHS AFAP @ 85# x 4, rest 90 sec easy on C2bike

= 25 | 27 | 27 | 25 – these felt very solid and surprisingly quicker than I expected. Breathing has felt very good with these.
+
10 thrusters AFAP @ 75# x 4, rest 60 sec easy on rower

= 26 | 22 | 22 | 23 – good, was slowing a tiny bit and/or pausing at top at 8th or 9th rep during 2 sets
+
10 power snatch AFAP @ 65# x 4, rest 60 sec easy on ski

= 23 | 23 | 24 | 23 – was slowing down a bit and/or pausing after rep 7 on 3rd and 4th sets, again felt grip a little bit towards the end
+
10 min easy spin on bike

Energy: 8

Soreness:

Sleep: 7hr 15min + Sleep Quality: 9

Motivation: 9

Training Quality: 8 – skipped row club re test, will move to next week

AM
A1. 1 snatch lift off (hold for 3 sec below knee) x 5, rest as needed
*start @ last week’s weight and build to a heavy single

= 150 | 155 | 160 | 165 | 170
A2. 1 snatch balance x 5, rest as needed
*start at last week’s weight and build to a heavy single

= 90 | 95 | 100 | 105 | 105
B. EMOM 6-8 min: 1 squat snatch
*95% across

= 105lb – 4 fairly solid, 2 were power, 2 missed (forward), last 3 reps felt strongest/best quality
C. Build to a heavy 3 back squat

= 190lbs – used belt for last 3 (175/185/190)
D. Build to a heavy 2 DL

= 260lbs (video below) – used belt for last 4 (235/245/255/260)

https://youtu.be/V8cmtOHLd6I

PM
ROW CLUBBB 
“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 3 sets
*Rest 1-2 minutes between sets – use this as part of your warm up
+
Retest: 

For time:
21-18-15-9
Cal Row
BFB
+
15 min walk or easy bike spin

Energy: 7/8 morning, 8 evening

Soreness: minimal

Sleep: 9 hrs + Sleep Quality: 8

Motivation: 6

Training Quality: 7

AM
A. 10 min HSW walk practice

= merp nothing great happened today
B. 10 alt leg switches in wall facing hold x 4, rest 60 sec

= good – 2 sets very solid/controlled, other 2 a bit more wonky/unstable
+
A. 10 mins accumulating 5# weight strict pullups

= 16
B. 5 mins accumulating banded strict pullups (thin red band)

= 11
C1. 10 DB push press x 4, rest 30 sec

= 30lb DB’s
C2. AMRAP UB pushups x 4, rest 90 sec

= 8 | 6 | 7 | 5
D. For time: 35 TTB *must be in UB sets of 5

= 3:46 all sets of 5
E. For time: 50 TTRings *open with 2 x 10, then the rest in sets of 5

= 4:30
F. 6 bent over DB rows @ 3131 ea x 4, rest a needed

= 35lb DB’s

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

= 896 | 984 | 955
+
10 OHS AFAP @ 80# x 4, rest 90 sec easy on C2bike

= :28 :25 :27 :27
+
10 thrusters AFAP @ 70# x 4, rest 60 sec easy on rower

= :24 :24 :23 :22
+
10 power snatch AFAP @ 60# x 4, rest 60 sec easy on ski

= :24 :24 :23 :22

^ These felt solid tonight, felt faster/more efficient than last week even with the increase in weight. Breathing good overall. Shoulder stability/mobility felt better in ohs too.
+
10 min easy spin on bike