Energy: 7

Soreness: minimal chest, lats

Sleep: 7hr 20min + Sleep Quality: 6/7

Motivation: 6

Training Quality:

10/16
*missed last week
3.3.2 S.HSPU x4, rest 3 min
*rest as little as possible between clusters in order to maintain UB sets

= 1st set, rested approx 15sec in between. 2nd and 3rd sets 15/20sec rest respectively in between. 4th set rested 20/25sec.
+
A. 5-6 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’s for all sets
B. 10-15 2-KB incline bench press x3, rest as needed
C. Accumulate 6 min in a wall-facing HS hold
*minimum hold time = 30 sec
**2 min easy spin on bike between sets

= 1:05/1:00/:57/:50/:40/:45/:50
C. 1 strict pullup into as much of a 2nd rep as you can get x 10-12, rest as needed
D. 2-3 uneven grip rope pullups e/ side x 5, rest as needed
E. 15 2-DB bicep curls x 3, rest as needed
+
Alt. EMOM 15:
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#

Energy:

Soreness:

Sleep: + Sleep Quality:

Motivation:

Training Quality:

3.3.2 S.HSPU x4, rest 3 min
*rest as little as possible between clusters in order to maintain UB sets

:55 seconds (rested 12sec, 15sec), :56 seconds (rested 15sec, 15sec), :58 sec (rested 15 and 15 sec), :56 seconds (rested 15 and 15sec)
+
A. 5 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
B. 10-15 2-KB incline bench press x3, rest as needed

= 25lb KB’s – 15 reps all sets, rest 2min between
C. Accumulate 6 min in a wall-facing HS hold
*minimum hold time = 30 sec
**2 min easy spin on bike between sets
C. 1 strict pullup into as much of a 2nd rep as you can get x 8-10, rest as needed
D. 2 uneven grip rope pullups e/ side x 5, rest as needed
E. 15-25 sec single arm hang from rings ea. x 3, rest as needed
+
Alt. EMOM 12:
min 1: 30 sec GHD situps
min 2: 30 sec GHD hip extensions
min 3: 30 sec DB russian twists on GHD (10-15#)
min 4: 30 sec glute bridge isometric hold

Energy: 7

Soreness: 4 Lats, chest, fr delts, hamstrings, and I feel like a baby saying this but my hands (need to shave these calluses)

Sleep: 7hr 25min + Sleep Quality: 8

Motivation: 7

Training Quality: 7

AM
Crossover Symmetry Activation protocol
+
3 sets:
6.5.5 Kipping pullups
Rest 3 min easy on SKI ERG between sets
*time each cluster- rest as little as needed to hold 5’s

= :58 | 1:10 | 1:08
+
3 sets:
6.5.5 Kipping HSPU
Rest 3 min easy on SKI ERG between sets
*time each cluster- rest as little as needd to hold 5’s

= 1:22 | 1:33 | 1:44
+
3 sets:
6.5.5 TTB
Rest 3 min easy on SKI ERG between sets
*time each cluster- rest as little as needed to hold 5’s

= 1:02 | 1:18 |

Was super tired by the time I got to TTB this week. Similar to last week, first set felt super yuck but got better. HSPU similar to last week, had to take a bit longer rest but felt less grindy reps. First sets @6 feeling great! PU continue to feel strong/consistent, I got a little weird/off cadence with kip here and there but was able to maintain through sets.
+
1 strict chest to ring pullup + AMSAP chest to ring hold x 6, rest 2 min

= 5sec | 6sec | 6sec | 7sec | 8sec | 5sec I was not quite getting all the way to my chest on these, I would pull as close/high as I could and then hold there.
+
AMRAP UB feet-elevated ring rows x 4, rest 90 sec

= 8/8/9/8 – feet elevated on 2x45lb plates, rings about waist height.

PM
4 sets:
500m row @ 5k pace
50ft back rack yoke”carry
30-45 sec WF Handstand hold
50ft sandbag bearhug carry
30-45 sec hang from rings
50ft 2-KB farmer’s carry
30-45 sec wall sit
50ft plank walk
-rest 2-3 min-

= Solid. 100lb sandbag, 53lb KB’s. Everything felt pretty good here and consistent quality wise across sets. 45sec consistent on HS holds and 30-35sec consistent on ring hangs. Ring hangs were probably the most challenging of all of these mostly bc my hands were killing me (need to take care of some of these calluses).

Had to skip the yoke (not a chance I was getting that thing out 😦 the gym was packed).

Energy: 8

Soreness: chest, left hamstring/glute feeling tight but better today than yesterday

Sleep: 6hr 15min + Sleep Quality: 6

Motivation: 7

Training Quality: 8

AM
A1. 3 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

= 135lbs
A2. 1 snatch balance + 2 OHS x 5, rest as needed
*building to a heavy

= 75lbs | 75 | 80 | 85 | 90 This could have definitely been heavier; first few snatch balances felt a bit in toes/forward, kept it a little lighter to focus on technique.
B. EMOM 10 min: 1 squat snatch
*80% across

= 90lbs These were NICE!! Felt fast, consistent and was getting underneath them quickly (very little riding down further into bottom of squat).

Loving the lift offs and snatch balance and basically all of the snatch technique work prior to the emom I feel like they have been very helpful reinforcing quality for me.
C. 3 “1 1/4” back squats x 3-4, rest 3 min
*work at 100% of heavy 4

= 140lbs for 4 sets, felt solid! Upright and very little grindiness
D. 1-2 DL x 4-5, rest 2-3 min
*@ 100% of heavy double

=145lbs

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
+
3 sets:
25 cal row @ 100 cal p/hr slower than avg test pace
20 cal row @ avg test pace
10 cal row @ avg test pace + 100 cal p/hr
5 cal row @ avg test pace + 200 cal p/hr
-rest 30 sec-
15 BFB AFAP
-rest 5 min between sets-

= 5:28/5:30/5:23 – Pacing felt really consistent and much more attainable/sustainable versus last week.

Row times = 4:02.3/4:01.9/4:01.8

Burpee times = :52/:50/:48

I think I took a few extra seconds on the rest second round
+
15 min walk or easy bike spin “

Energy: 8

Soreness: 4 – hamstrings, left glute/hip feeling a little yuck today

Sleep: 8hr 45min + Sleep Quality: 7

Motivation: 8

Training Quality: 7/8 both sessions

AM
10-15 minute HSW practice
*spend 5 minutes doing drills – then 10 min walking into wall or out on the floor

= Max distance: 1 full mat (about 8 steps)
+
A. AMRAP unbroken strict pullups x 6-7, rest to recovery

= 3/3/2/2/2/2 – 2min rest between
B. AMRAP UB deficit pushups x 4, rest to recovery
*hands on 35# DB handles- chest touches the ground

= 6/7/6/7 – 2min rest between
C1. AMRAP UB TTB x 5, rest 90 sec

= 6/8/7/7/7
C1. 1 minute max DU x 5, rest 90 sec

= 82/76/70/55/70
D1. AMRAP UB TTRings x 2, rest 90 sec

= 11/12
D2. 30 sec max cal ski x 2, rest 90 sec

= 8/9
E. AMRAP UB banded strict pullups x 3-6, rest to recovery
*accumulate at least 40 reps here

= 10/9/8/7/7

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

= 955 | 1043 | 1043
+
For time:
20 box jumps
20 cal AB

= 2:18 Bike time was 1:25, kept watts above 300 throughout, for the most part stayed consistent around 345.
-rest 5 min-
For time:
20 OHS @ 65#
20 cal C2bike

2:07 Bike time was 1:07, kept pace above 1100cal/hr and was around 1140 for the most part.
-rest 5 min-
For time:
20 hang squat cleans @ 65#
20 cal ski

= 2:31 Ski was 1:28.

^This whole thing was fun and a good challenge for me bc so quick I was really able to push pace and trying to do these movements faster. OHS felt like pace was consistent throughout and maybe slowed down a bit in last 4 reps. Hang squat clean I felt slow down after 12 reps.
+
10 min easy spin on bike

Energy:

Soreness:

Sleep: 9hr 20min + Sleep Quality: 10

Motivation: 7

Training Quality:

20 minute HSW practice
+
TTT TD
TBA

The first part of this was absolutely barf, I’m not sure what happened but I felt like I was going to pass out. Got capped with 12 reps left to complete…… very bummed.

Hang squat clean = 160! Stoked! 155 was a grind and 160 went up so easy/smooth. Ran out of time but was going to go for 165.
+
20-30 min easy cyclical cooldown

Energy: 6

Soreness: 6 – hamstrings, glutes, chest

Sleep: 6hr + Sleep Quality: 4

Motivation: 7

Training Quality: 7/8, did not get to pm session today

AM
Crossover Symmetry Activation protocol
+
3 sets:
6.5.4 Kipping pullups
Rest 3 min easy on SKI ERG between sets
*time each cluster- rest as little as needed to hold 5’s

= :50 | :58 | 1:02
+
3 sets:
6.5.4 Kipping HSPU
Rest 3 min easy on SKI ERG between sets
*time each cluster- rest as little as needed to hold 5’s

= 1:15 | 1:22 | 1:30 – much better quality overall than last week, almost no grindy reps (last rep on set of 4 in second and third round were a tiiiiiny bit grindy).
+
3 sets:
6.5.4 TTB
Rest 3 min easy on SKI ERG between sets
*time each cluster- rest as little as needed to hold 5’s

= 1:30 | 1:05 | 1:05

First set was very difficult (maybe could have done a few more warm up reps) just felt like my lats would not work correctly. Some missed reps in last cluster, I definitely feel more fatigued doing these in combo w/ski – and this week was much better quality wise than last week.

On the 3 blocks above, I slowed down a bit on ski but not terribly (I was still getting with 2 calories of what I was doing last week).
+
AMRAP UB seated CTB x 4, rest 2 min
*feet elevated on 20″ box. Add 14# weight vest this week

= 3 | 2 | 2 | 2
+
AMRAP UB feet-elevate ring rows x 3, rest 90 sec

PM
2 sets:
800m AAR
100 DU
40 WB
-rest 5 min-

Energy: 7

Soreness: 3 – lats, chest

Sleep: 9hr 20min + Sleep Quality: 9

Motivation: 7

Training Quality: 8

AM
A1. 3 snatch lift offs (hold for 3 sec below knee) x 5, rest as needed
*All at heavy 3 from last week- focus on keeping your chest up during the pause and staying balanced on your foot- keep lats engaged

= 125lbs
A2. 2 tall hip snatches x 5, rest as needed
*slight weight increase. Fast pull under the bar w/ high elbows and fast lockout
**https://youtu.be/dCiugtIWFrU

=65lbs (+5lbs from LW)

A1/A2 rested 60-90seconds between
B. EMOM 10 min: 1 squat snatch
*start at 70% and build to 90-95% with technical focus

= Start @80lbs /80 / 85 / 85 / 90 / 90 / 95 / 95 / 100 / 105
C. 4 “1 1/4” back squats x 3-4, rest 3 min
*work at 95% of heavy 4

= 130lbs for 4 sets
D. 2 DL x 4-5, rest 2-3 min
*@ 95% of heavy double

= 235lbs for 4 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
+
Alt EMOM 4 min:
min 1: 10 sec row sprint
min 2: 6 BFB AFAP
+
4 sets:
20 cal row @ 100 cal p/hr slower than avg test pace
15 cal row @ avg test pace
10 cal row @ avg test pace + 100 cal p/hr
5 cal row @ avg test pace + 200 cal p/hr
-rest 30 sec-
12 BFB AFAP
-rest 5 min between sets-

Paced the first round terribly ::facepalm:: shot for 1100 as my “goal pace” and was barely able to sprint at the end. Adjusted to 900 and was much more attainable for what the programming was and still challenging. 3rd round was the best (fastest time and most consistent with paces). Burpees were good! Footwork solid and breathing felt good, not too much of a fall off point/ pace felt relatively consistent throughout set of 12.
+
15 min walk or easy bike spin “

Energy: 6

Soreness: minimal

Sleep: 9hr + Sleep Quality: 9

Motivation: 6

Training Quality: 7

AM
10-15 minute HSW practice
*spend 5 minutes doing drills – then 10 min walking into wall or out on the floor
+
A. AMRAP unbroken strict pullups x 6-7, rest to recovery

= 3/2.5/2/2/2/2 – yay for a third rep, first time hitting 3 UB. 2min rest between sets
B. AMRAP UB deficit pushups x 4, rest to recovery
*hands on 25# DB handles- chest touches the ground

= 8/8/8/8 – 2min rest between sets
C. AMRAP UB TTB x 5, rest 90 sec

= 7/7/8/7/6 – grip limiter
D. AMRAP UB TTRings x 2, rest 90 sec

= 12/14
E. AMRAP UB banded strict pullups x 3-5, rest to recovery
*accumulate at least 34 reps here

= 8/8/8/8/6

PM
Alt. EMOM 30 min:
min 1: 9 cal AB
min 2: 15 WB
min 3: 30-40 DU
min 4: 6 2-DB squat cleans @ 35# ea
min 5: 11 cal AB
min 6: Rest

Last 12min (last 2 rounds) were tough even with the rest. squat cleans into AB was most challenging. For DU, did 35 for all rounds except 30 last round, did 3 of 5 unbroken. Efff …. haha just reading this over again I did 12 cals instead of 11 on accident on min 5 of AB

Energy: 8

Soreness: 6 – chest, fr delts, traps, lats

Sleep: 7hr + Sleep Quality: 5

Motivation: 7

Training Quality: 7/8

AM
Crossover Symmetry Activation protocol
+
3 sets:
5.5.5 Kipping pullups
Rest 3 min easy on SKI ERG between sets
*time each cluster- rest as little as needed to hold 5’s

= :52 | :52 | :54
+
3 sets:
5.5.5 Kipping HSPU
Rest 3 min easy on SKI ERG between sets
*time each cluster- rest as little as needd to hold 5’s

= 1:07 | 1:27 | 1:35

WOOF that ski erg made a bit of a difference, was having to take about 20seconds in between sets in second and third cluster. Reps 4 and 5 on second and third were tough/grindy.
+
3 sets:
5.5.5 TTB
Rest 3 min easy on SKI ERG between sets
*time each cluster- rest as little as needd to hold 5’s

= :54 | :1:02 | 1:05
+
AMRAP UB seated CTB x 4, rest 2 min
*feet elevated on 20″ box. Add 14# weight vest this week

= 2/3/3/3 – 3rd rep on these was questionable 🙂 lol not quite all the way to chest

PM
For time:
800m AAR
40 2-DB box step overs @ 35# ea/ 20″
400m AAR
80 1-DB box step overs @ 35# (hold anyway)

= 16:39

Run pace fairly consistent throughout, was finishing 400’s (splits on 800m distance and 400m) at 2:30-2:40.

Broke up dbl DB step overs as 14/10/8/8 kept rest to 15 seconds or less between; these felt stronger than they have, previously a set of 10-12 was the most I could really do without needing to take a rest.

Broke up single DB step overs as 25/25/20/10 kept rest to 10 seconds or less throughout. Felt solid on pace here, consistent and strong my lower back just started to blow up – I’d say that was probably limiter over breathing or any other fatigue.