Daily Training Log
Energy: 4 – working on 2nd day of a migraine
Soreness:
Sleep: 8hr 45min + Sleep Quality: 9
Motivation:
Training Quality: 2 😦
20 minute HSW practice
-10 min playing with walking
-then..
4 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
+
TTT TD = 18.2 repeat
11min to complete part A
Cleaned 155lb for part B
+
20-30 min easy cyclical cooldown
Energy: 6
Soreness: minimal – chest/shoulders/lats
Sleep: 9 hr 15min + Sleep Quality: 9
Motivation: 6
Training Quality: 7
5 S.HSPU AFAP x 5, rest 2 min
= 15sec/14sec/14sec/16sec/14sec
+
A1. 10 2-DB push press x 3, rest 1 min
= 30lb
A2. 15 yoga push ups x 3, rest 1 min
A3. 1 min wall-facing HS hold x 3, rest 1 min
A4. 10 2-DB floor press x 3, rest 1 min
= 30lb DB
A5. 15 hand release pushups x 3, rest 1 min
A6. 1 min wall-facing HS hold x 3, rest 4 min
C. 6 second weighted pullup negative x 10-12, rest 1 minute
*increase loading
= 10 total reps – used same weight vest as LW bc I think it’s a 20lb vest lol
D. 3-4 uneven grip rope pullups e/ side x 5, rest as needed
= 3reps/arm all sets
E. 20 2-DB bicep curls x 3, rest as needed
+
Alt. EMOM 20 min:
min 1: 30 sec max sandbag cleans OTS @ 100#
min 2: 30 sec max DU
min 3: 30 sec max cal ski
min 4: 30 sec max 2-Kb hang snatch @ 26# ea
min 5: Rest
Cleans = 5 | 5 | 6 | 6
DU’s = 31 | 40 | 38 | 45
Ski = 7 | 8 | 8 | 8
Snatch = 9 | 9 | 10 | 11
Energy: 8
Soreness: 4 – lats, shoulders, glutes
Sleep: 6hr 40min + Sleep Quality: 8
Motivation: 8
Training Quality: 8
AM
Crossover Symmetry Activation protocol
+
3 sets:
6.6.6 Kipping pullups
Rest 3 min easy on SKI ERG between sets
*time each cluster- rest as little as needed to hold 6’s
= 1:05 | 1:24 | 1:28
+
3 sets:
6.6.6 Kipping HSPU
Rest 3 min easy on SKI ERG between sets
*time each cluster- rest as little as needd to hold 6’s
= 1:44 | 1:55 | 1:52
+
3 sets:
6.6.6 TTB
Rest 3 min easy on SKI ERG between sets
*time each cluster- rest as little as need to hold 6’s
1:41 | 1:28 | 1:21 – last set was 6.4.4
+
2 strict chest to ring pullup + AMSAP chest to ring hold x 4-6, rest 2 min
= 6sec | 4sec | 5sec | 2sec – was not getting full second rep
+
AMRAP UB feet-elevated ring rows x 5, rest 90 sec
*14# weight vest
= 5|6|7|6|4
PM
Every 8 min x 5 sets:
2k C2bike @ slightly faster than target 10k pace (something you could hold for about 20 mins- should be tough)
= numbers below. While I was doing this it felt like an appropriate pace – felt tough but sustainable. But I was recovering fairly quickly and my HR wasn’t getting very high so wondering if I could have pushed this a bit harder – definitely could have stuck closer to the 2:05 ish pace for all sets.
Energy: 7
Soreness: 5 – hamstrings/glutes/chest/traps/shoulders in general
Sleep: 6hr 40min + Sleep Quality: 8
Motivation: 8
Training Quality: 8
AM
A1. 2 snatch lift offs (hold for 3 sec below knee) x 5, rest as needed
*5-10# increase from last time- focus on keeping your chest up during the pause and staying balanced on your foot- keep lats engaged
= 150 (+5lbs from LW)
A2. 1 snatch balance + 1 OHS x 5, rest as needed
*all at 95% of heavy from last week
= 90lbs (+5lbs from LW)
B. EMOM 6-8 min: 1 squat snatch
*93% across
= 100×8 and 105×1
C. 2 “1 1/4” back squats x 3-4, rest 3 min
*work at 115% of heavy 4
= 160 – first set no belt then added belt for following 3 sets.
D. 30ft 2-DB death march x 4. rest 1 minute
PM
ROW CLUBBB
= 10 rounds even for AMRAP
= 2nd part 2xFT
1:58 | 1:52
Energy: 8
Soreness: 5 – glutes, hamstrings, chest, shoulders, biceps
Sleep: 7hr 45min + Sleep Quality: 5
Motivation: 7
Training Quality: 8
10/26
AM
10-15 minute HSW practice
*spend 5 minutes doing drills – then 10 min walking into wall or out on the floor
= 8-10 steps (6 full feet) plus 3 times at 4 or more steps. The most consistent/controlled this has felt in about 3 weeks.
+
A. AMRAP unbroken strict pullups x 6-7, rest to recovery
= 2 and almost a third | 2 | 2 | 2 | 2 | 2 with 2min rest in between
B. AMRAP UB weighted deficit pushups (25# DBs) x 4, rest to recovery
*14# weight vest
= 5 | 4 | 4 | 4
C. For time: 40 TTB *must be in UB sets of 4
= 4:28 – All in sets of 4. Started with about 12seconds rest through 16 reps, increased after that to 15seconds then 20sec towards last few sets.
D. For time: 50 TTRings *must be in UB sets of 5
= 4:09 as 8/8/6/6/6/6/5/5
E. AMRAP UB banded strict pullups x 4-6, rest to recovery
*accumulate at least 45 reps here
= 10 | 8 | 7 | 8 | 7 | 4
PM
3 x 10 sec sprint on AB – establish max watts for the day
= 1014 | 1014 | 984
+
10 OHS AFAP @ 75# x 4, rest 90 sec easy on C2bike
= :25 | :23 | :22 | :21
+
10 thrusters AFAP @ 65# x 4, rest 60 sec easy on rower
= :21 | :22 | :22 | :22
+
10 power snatch AFAP @ 55# x 4, rest 60 sec easy on ski
= :21 | :21 | :22 | :21
+
10 min easy spin on bike
Energy: 7
Soreness: 4/5
Sleep: 8hr + Sleep Quality: 7
Motivation: 7
Training Quality: I
20 minute HSW practice – solid, similar to Monday. Consistent in the 4-6 steps range today.
+
TTT TD
17.2
3+14 I think – completed lunge + 14 pull-ups into 4th round – need to double check that. I was in the second set of pull-ups at time lol.
Subbed kipping pull-ups for bmu
Wow. So stoked about this. The first time I did this workout was during my first open; I remember wanting to try and do it rx bc I thought I could get TTB (and knew I’d get stuck at the bmu). And then getting to the first round of TTB and trying for the rest of the time to get through them and basically in tears. I think I got 4 ( so a total score of 1 set of lunge and 4 TTB).
Today I did two full rounds of TTB and honestly that wouldn’t have happened (not like this) last year. I stuck to and kept sets off 4 throughout. First time doing sets in a wkout! Shannon helped me stay strict to my rest (about no more than 15seconds) and was super helpful. I did notice I was more aggressive on these (maybe bc TD atmosphere) than I sometimes am in training and they generally felt, not easier but I think it just helped give me some more confidence.
So happy!! Yay gymnastics/bignastics – cheers to being able to do something that at a time I didn’t think I’d ever be able to.
+
20-30 min easy cyclical cooldown
Energy: 7
Soreness: 4/5 – lats, chest, shoulders
Sleep: 7hr 45min + Sleep Quality: 7
Motivation: 7
Training Quality: 6/7
10/23
3.3.3 S.HSPU x4, rest 3 min
*rest as little as possible between clusters in order to maintain UB sets
= :50 (10-12seconds rest between) :52 (more like 12 seconds rest between) 1:00 (12-15seconds rest between) :58 (12-15seconds rest)
+
A. 6-7 2-DB standing strict press w/ 5 sec OH hold after each rep x4, rest 3 min easy on ski between sets (damper on 1)
= 30lb DB’s, 6 reps per set
B. 6 bench press @ 3111 x3, rest as needed
*moderate loading across
= 85lbs across
C. Accumulate 7 min in a wall-facing HS hold
*minimum hold time = 30 sec
**2 min easy spin on bike between sets
=
C. 6 second weighted pullup negative x 10-12, rest 1 minute
= 10 total reps, used weight vest (I think 14lb vest)
D. 2-4 uneven grip rope pullups e/ side x 5, rest as needed
=
E. 18 2-DB bicep curls x 3, rest as needed
= 15lbs
+
Alt. EMOM 18-21:
min 1: 30 sec sandbag bearhug carry (100-150#)
min 2: 30 sec isometric back rack yoke hold (heavy)
min 3: 30 sec Russian KBS @ 70#
= 18min total – 100lb sandbag, +100lbs on yoke
Energy: 8 in morning ….. dipped a bit during pm session
Soreness: minimal glutes hamstrings
Sleep: 6hr + Sleep Quality: 7
Motivation: 8
Training Quality: 7/8
AM
Crossover Symmetry Activation protocol
+
3 sets:
6.6.5 Kipping pullups
Rest 3 min easy on SKI ERG between sets
*time each cluster- rest as little as needed to hold 5’s
+
3 sets:
6.6.5 Kipping HSPU
Rest 3 min easy on SKI ERG between sets
*time each cluster- rest as little as needed to hold 5’s
+
3 sets:
6.6.5 TTB
Rest 3 min easy on SKI ERG between sets
*time each cluster- rest as little as needed to hold 5’s
+
1 strict chest to ring pullup + AMSAP chest to ring hold x 6, rest 2 min
= 4sec/8sec/7sec/9sec/11sec/9sec
+
AMRAP UB feet-elevated ring rows x 4, rest 90 sec
*10# plate on chest
=
PM
AMRAP 40 min @ 80-85% effort (no sprint finish):
2k C2bike
400m AAR
1k ski
Finished 3 full rounds at 40:22 – wasn’t gonna stop with less than 100m to go 😬
Energy: 8
Soreness: 4 – lats, chest
Sleep: 6hr 20min + Sleep Quality: 6/7
Motivation: 7
Training Quality: 7/8
AM
A1. 2 snatch lift offs (hold for 3 sec below knee) x 5, rest as needed
*10# increase from last time- focus on keeping your chest up during the pause and staying balanced on your foot- keep lats engaged
= 145lb – rested 60-90seconds
A2. 1 snatch balance + 1 OHS x 5, rest as needed
*all at 90% of heavy from last week
= 85lb – rested 60-90seconds, felt stronger over last week, more stable in shoulders and quick drop.
B. EMOM 8 min: 1 squat snatch
*90% across
= 100lb – first 4 felt great, quick off floor, stable in catch and dropping into squat consistently. caught a few of the last ones a bit forward and feeling more comfortable with this weight.
C. 2 “1 1/4” back squats x 3-4, rest 3 min
*work at 110% of heavy 4
= 155 – no belt, 4 total sets – felt solid, minimal grindy!
D. 1 DL x 4-5, rest 2-3 min
*@ 110% of heavy double
= Did 5 total sets, didn’t do all at 110% bc missed last weeks so started sets at 255lbs (105%) and Ended with 265 (108%). 260/265 both felt so fast off floor, I am feeling a PR coming soon! Video below
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
+
Alt EMOM 4 min:
min 1: 10 sec row sprint
min 2: 6 BFB AFAP
+
4 sets:
20 cal row @ 50 cal p/hr slower than avg test pace
15 cal row @ avg test pace
10 cal row @ avg test pace + 200 cal p/hr
-rest 30 sec-
15 BFB AFAP
-rest 5 min between sets-
Times = 4:30 | 4:29 | 4:31 | 4:27
Breakdowns = (3:01.5/ :55) (3:02.8 / :54) (3:04.7 / :51) (3:05.2 / :53)
Definitely felt the row get slower over sets, think it felt more like it got slower than it actually got. Happy that the burpees stayed fairly consistent, last 5 burpees of the 15 were toughest across sets and really tried to focus on maintaining quality and keeping movement/ footwork consistent.
+
15 min walk or easy bike spin “
Energy: 7
Soreness: minimal – lats, calves
Sleep: 9hr + Sleep Quality: 10
Motivation: 8
Training Quality: 7/8
AM
10-15 minute HSW practice
*spend 5 minutes doing drills – then 10 min walking into wall or out on the floor
= 4 steps max distance today
+
A. AMRAP unbroken strict pullups x 6-7, rest to recovery
= 2.5/2/2/2/2/2 – 2min rest in between
B. AMRAP UB weighted pushups x 4, rest to recovery
*14# weight vest
= 5/6/7/6 – 2min rest in between
C1. AMRAP UB TTB x 5, rest 90 sec
= 6/6/7/6/7
C1. 90 sec max DU x 5, rest 90 sec
= 75/80/78/89/72 All of these in 2 sets
D1. AMRAP UB TTRings x 2, rest 90 sec
= 14/12
D2. 45 sec max cal ski x 2, rest 90 sec
= 13/14
E. AMRAP UB banded strict pullups x 4-6, rest to recovery
*accumulate at least 45 reps here
= 9/8/8/7/7/6
PM
3 x 10 sec sprint on AB – establish max watts for the day
= 984 | 1014 | 1014
+
For time:
10 BFB
15 cal AB
10 BFB
-rest 5 min-
For time:
40 alt DB snatch @ 35#
20 cal C2bike
-rest 5 min-
For time:
20 hang squat cleans @ 75#
1k C2bike
Times = 2:36 ~ 3:00 ~ 3:31
Loving the structure on these! Again, forces me to push paces and really try to go as fast as possible bc they’re so short.
Did all DB snatch in one set, I was tempted to break up but very glad I did them all, I need to stop underestimating myself. Felt like I was able to get quickly into a working pace (above 900/hr C2 pace). Had to break up hang squat cleans (grip, breathing, legs) as 12/8.
+
10 min easy spin on bike
