Energy: 7 – both sessions

Soreness: 5 – chest, shoulders, lats, glutes

Sleep: 8hr 10min + Sleep Quality: 7

Motivation: 7

Training Quality: 7/8

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

= 95/105/115/120/125
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

= 60lbs (+5 from previous weeks)
B. EMOM 10 min: 1 squat snatch
*start at 65% and build to 85-90% with technical focus

= 75/80/85/85/90/90/95/95/100

85-90% = 97-104lbs
C. 4 “1 1/4” back squats x 4, rest 3 min
*work at 90% of hevay 4

=125lbs – felt stronger than LW, more upright and less grindy reps, overall positions better quality. No belt
D. 2 DL x 5, rest 2-3 min
*@ 90% of heavy double

= 220lbs – felt real solid across sets, no sticking/grinding, no belt. rested 2min between.

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
+
Test: (we will retest this workout so pay attention to what paces you hold on the rower)
For time:
21-18-15-9
Cal Row
BFB

= 9:46

Pace above 1000cal for 21 row, above 900cal for 18, at/above 800 for 15/9 rows – first 4-5 pulls were getting up to speed/recovering HR a bit. Felt good w/burpee pace, felt consistent throughout; I tried to balance pacing myself and going as fast as I could, didn’t feel like much gas left when finished so I think pacing wise this went well considering these two movements together just legit blow me up
+
15 min walk or easy bike spin “

Energy: 8

Soreness: 3 – left hamstring tight, shoulders/chest

Sleep: 8hr 15min + Sleep Quality: 7

Motivation: 8

Training Quality:

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 5, rest to recovery

= 2.5 | 2 | 2 | 2 | 2 Rested 2-3min between
B. AMRAP UB 2-DB bench press @ 35# ea x 4, rest to recovery

= 15 | 14 | 12 | 13 – 2-3min rest in between
C. AMRAP UB TTB x 5, rest to recovery

= 7 | 8 | 6 | 7 | 6 – 2-3min rest in between
D. AMRAP UB TTRings x 2, rest to recovery

= 12 | 14
E. AMRAP UB banded strict pullups x 3-5, rest to recovery
*accumulate at least 30 reps here

= 6 first set w/smaller green band then added red band for all remaining sets.

7 | 7 | 7 | 6 remaining sets

PM
3 sets, each AFAP while maintaining footwork
10 cal C2bike
15 BBJO
-rest 3 min-

= 2:08 | 2:03 | 2:03

BBJO first 7 felt smooth/fast/efficient and then got significantly slower after 10th rep. These are generally feeling better (definitely faster/more efficient/less brick feeling in legs) than first week we did these). Sets 2/3 felt better (BBJO) than first set, last 5 still slower and challenging.
+
3 sets, each AFAP while maintaining footwork
12 cal row
18 BFB
-rest 3 min-

= 2:09 | 2:09 | 2:06

Similar to previous, after I hit 10 on the burpees they slowed down significantly. messed up my feet/footwork in first set, couldn’t get into a rhythm but got better second and third (I just slowed down lol).
+
EMOM 5 min:
6 burpees to 6″ target w/ weight vest
*focus on a stiff trunk and fast pop off of the ground

Energy: 7

Soreness: 5 – glutes, shoulders, chest, lats

Sleep: 8hr 30min + Sleep Quality: 8

Motivation: 7

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

= max distance today – 1 mat (6steps) no significant “progress” otherwise, felt very controlled in kick ups. Feel like I’m really stuck in this “1 mat distance” stage, although I do feel like I’m building on control/shoulder stability/consistency.
+
A. AMRAP unbroken strict pullups x 5, rest to recovery

= 2.5/2.5/2.5/2/2 – rested 2min between, felt a tiny bit stronger over last week.
B. AMRAP UB 2-DB bench press @ 40# ea x 4, rest to recovery

= 9/8/9/9 – rested 2min between
C. AMRAP UB TTB x 5, rest to recovery

= 7/5/6/6/5 – rested just under 2min between
D. AMRAP UB TTRings x 2, rest to recovery

= 8/10
E. AMRAP UB banded strict pullups x 3-5, rest to recovery
*accumulate at least 32 reps here

= 10/8/7/7- same as last week with small green + red bands.

PM
3 RFT:
12 cal ski
3 squat cleans @ 125#
-rest 3 min-
3 RFT:
10 cal ski
5 thrusters @ 95#
-rest 3 min-
3 RFT:
8 cal ski
8 hang squat cleans @ 75#

Times = 6:10/4:15/3:58

= had to rest about 10-15sec in between squat cleans, damn that felt heavier after a ski than it did warming up, the first two took me by surprise.

Was able to keep ski pace fairly consistent across all sets right around or above 800cal minus the last two sets of 8cals was in the mid 700’s.

Rested 10-15sec going into thrusters, was able to keep them unbroken, they were tough.

Kept rest to under 10sec going into hang sq cleans, tried to push pace here, kept them unbroken, they felt fast but last 2-3 reps slowed down pretty significantly had to take an extra breath going into 6th or 7th rep.

Energy: 7

Soreness: 6/7 – quads, glutes

Sleep: 7hr 45min + Sleep Quality: 7

Motivation: 6/7

Training Quality: 10! Woo

*single session

Make up Row club w/ Claire
5 minute easy C2bike
5 minute row- increasing effort every minute
+
30 sec row @ target 1k pace
2 min rest
x 2-3
+
For time:
1k row

Woo! Almost 10sec PR! Previous time was 3:50.

This freakin hurt. Kept first 500m pace at about 1:48 which I was stoked about. Felt like I wasn’t able to take it much faster after that first 500m and was hoping to still have gas in tank for sprint in last 200m. Basically I tried my best to hold that 1:48 as long as I could and then sprint last 200m (I blacked out I think, I don’t actually remember what I was pulling in the last minute or so if this). Haha went well though, really happy with this time!!

+
20 minute easy bike

Energy: 8

Soreness: 5 – lats, chest, glutes, hamstrings

Sleep: 7hr 10min + Sleep Quality: 7

Motivation: 7

Training Quality: 7/8

AM
Crossover Symmetry Activation protocol
+
**Progression goal: Less rest between clusters on all movements
3 sets:
5.5.5 Kipping pullups
Rest 3 min easy on C2bike between sets
*time each cluster- rest as little as needed to hold 5’s

= :50 | :49 | :46

First set rested :07/:09, second set :07/:09, third set :06/:08. Tried to keep it to three strong breaths then go and pay attention to time rather than going into it saying 10seconds or whatever so goal being to recover more based on feel and going when I feel good and keeping myself accountable on the clock too.
+
3 sets:
5.5.5 Kipping HSPU
Rest 3 min easy on C2bike between sets
*time each cluster- rest as little as needd to hold 5’s

= 1:04 | :57 | 1:00

Woo! Under 1min! Been wanting to hit that for awhile!!

Tried to pace similar here. This was more like 5 breaths to make sure I was recovered/wasn’t going to miss a rep. First set rest :10/:10, second set :10/:11, third set :12/:15 definitely needed extra rest on third set, 2nd and third cluster of 3rd set were tough, last 2 reps of each grindy.
+
3 sets:
5.5.5 TTB
Rest 3 min easy on C2bike between sets
*time each cluster- rest as little as needd to hold 5’s

= well…. everything was going very well and then I got a pretty terrible rip so had to cut short here, these felt good though!
+
AMRAP UB seated CTB x 4, rest 2 min
*feet elevated on 20″ box

= 3 | 5 | 5 | 4

PM
For time:
30 cal C2bike
60 air squats
60 cal C2bike
120 air squats

=11:25

First bike finished right at 2min and second 4:04 so was able to keep a fairly consistent pace on bike. Never really took any sort of break on first air squat pretty much moved straight through methodically, second round started (after 40 reps) taking a 1sec (one extra breath) every 15 reps or so until complete. Happy with consistency here, legs were burning after about 60 reps on second set of squats, was able to push pace on last 15-20 reps.

Energy: 8

Soreness: chest/shoulders, right fr delt lingering tightness, legs tired/fatigued

Sleep: 7hr 10min + Sleep Quality: 8

Motivation: 8

Training Quality: 7/8

AM
A1. 2 slow snatch grip DL (5 sec from ground to hip) x 5, rest as needed
*focus on keeping your chest up during the pull and staying balanced on your foot- don’t let the bar pull you onto your toes. All at 90% of heaviest lift from 2 weeks ago.

= 150lbs – solid
A2. 3 tall hip snatches x 5, rest as needed
*light load. Fast pull under the bar w/ high elbows and fast lockout
**https://youtu.be/dCiugtIWFrU

= 55lbs – also solid, stronger than 2wks ago
B. 2 snatch high pulls x 5, rest as needed
*all at heaviest load from 2 weeks ago- focus on using your leg drive to create elevation with the bar vs popping your hips forward

= 105lbs – solid
C. 4 “1 1/4” back squats x 4, rest 3 min
*start moderate and build to a tough 4. Focus on keeping good core engagement throughout reps.

= 125 | 130 | 135 | 140
D. Build to a heavy double DL

= 245 toot toot!!

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 6 min:
min 1: 10 sec row sprint
min 2: 6 BFB AFAP

^Good
+
6 sets:
12 cal row
8 BFB
-rest 30 sec between-
–after set 3, rest 90 sec total–
*goal is to find a tough but sustainable pace on the rower.

= Wanted to try and keep above 1100. First set row pace was 1140, ended up in a range of 1080-1140 throughout sets, mostly sitting right at 1100 with the exception of third set dipped a bit below to 1060. Feel like this was a good pace based on tough/sustainable. Burpees blew my HR up and feel like total time to complete slowed down a bit towards the end (more specifically, burpee pace slowed down.

Energy: 5

Soreness: right chest/shoulder

Sleep: 7hr 15min + Sleep Quality: 7

Motivation: 6

Training Quality: 6/7

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

= 1 full mat (approve 6 steps) max distance today.
+
A. AMRAP UB ring thing strict muscle ups x 4, rest 2 min
**unloaded

= 7 | 6 | 6 | 6
B1. AMRAP UB uneven grip rope pullups ea. side x 5, rest as needed
B2. 2 football bar bench press x 5, rest as needed
*mod-heavy across – increase from last week
+
4 sets, goal is sustainable pacing:
20 cal ski
8 lateral burpees over the bar
20 cal C2bike
8 BBJO @ 20“
-rest 2 min between sets

4:52 | 4:38 | 4:39 | 4:52 – realized on the last round I did an extra burpee in round 1 and 3 #math whoops

Energy: 7/8

Soreness: 4 – chest, traps, lats, shoulders in general

Sleep: 8hrs 15min + Sleep Quality: 10

Motivation: 7

Training Quality: 7

AM
A1. 2 slow snatch grip DL (5 sec from ground to hip) x 5, rest as needed
*focus on keeping your chest up during the pull and staying balanced on your foot- don’t let the bar pull you onto your toes. Start moderate and build to a technical heavy double

= 125 | 135 | 145 | 155 | 165 – I think I could have started heavier here, these felt great/balanced in feet
A2. 3 tall hip snatches x 5, rest as needed
*light load. Fast pull under the bar w/ high elbows and fast lockout
**https://youtu.be/dCiugtIWFrU

= 55lbs – solid, kept w/the 55lbs to maintain quality and felt like these were very consistent across sets
B. 2 snatch high pulls x 5, rest as needed
*building- focus on using your leg drive to create elevation with the bar vs popping your hips forward

= 85 | 90 | 95 | 100 | 105 – good
C. 1 back squat x 6, rest 2 min
*heavy- across

= 185lbs for all, no belt first 4 then used belt for last 2 sets. Been playing with this and trying to use belt as little as possible, once I used it here I felt like I probably should have gone a bit heavier. These felt very solid both with and without belt. More upright in chest, a bit more mobility in left hip and generally more balanced/powerful between both hips.
D. 2 DL singles @ 10# increase x 3-4, rest as needed

= 240lbs – 4 sets, no belt, these felt strong and similar to previous weeks

PM
ROW CLUBBB
“5 minute easy C2bike
5 minute row- increasing effort every minute
+
600m builders
200m @ 2k pace
200m @ 1k pace
200m @ sprint finish
-rest 5 min-
x 3

= did not have “sprint” in me today, couldn’t pull much under my 1k pace (1:52) – the sprint portion really fluctuated between 1:52-1:55. 2k (1:59) and 1k (1:53) felt great.
+
15 minute easy bike “

Energy: 8

Soreness: 4 – traps, hamstrings

Sleep: 8hr 45min + Sleep Quality: 10

Motivation: 8

Training Quality: 7/8 – wish the burpees had been better today

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

=1.5 mats (just short) max distance – definitely best quality/controlled max distance I’ve ever gotten! Wooo! No wobbling to one side.
+
A. AMRAP UB ring thing strict muscle ups x 4, rest as needed
**unloaded

= 6/6/6/5 – Started to get challenging on 5th rep, wasn’t pulling quite as high, rested 2min between sets
B1. AMRAP UB uneven grip rope pullups ea. side x 5, rest as needed

= 3R 2L | 3L 2R | 3R 2L | 4L 2R | 4L 2R
B2. 2 football bar bench press x 5, rest as needed
*mod-heavy across – increase from last week

= +65lbs
C1. 6-10 snatch grip pendlay rows @ 80# x3, rest 20 sec

= did 10reps all sets
C2. AMRAP UB FALSE GRIP ring rows (feet on ground) x 3, rest 3-4 min
*add weight vest this week

= 12 | 11 | 11

PM
3 sets, each AFAP while maintaining footwork
10 cal C2bike
12 BBJO
-rest 3 min-

= 1:45 | 1:43 | 1:44

Legs equal bricks, second set felt better in legs and overall
+
3 sets, each AFAP while maintaining footwork
12 cal row
15 BFB
-rest 3 min-

= 1:51 | 2:10 | 1:59

= woof that second set…. tried mixing up footwork and it was a mess ::facepalm:: tried to do step back rather than jump back alternating every other rep and was just bad lol

^Neither of these felt as “fast” as the last few weeks have, burpees slowed down in last 2-3 reps in BBJO and last 3-5 reps in BFB.
+
EMOM 8 min:
4 burpees to 6″ target w/ weight vest
*focus on a stiff trunk and fast pop off of the ground

= good

Energy: 8

Soreness: minimal

Sleep: 8hr 45min + Sleep Quality: 8

Motivation: 6 – this workout has been intimidating me all week

Training Quality: 8

TTT TD #62 – scaled first half, rx second half

SCALED – individual (reps cut in half)
Team Series Workout 2 (Two Scores)
0-8min:
Squat clean partner ladder for time, alternate reps as needed but each partner must do at least one at each bar.
16-12-8-4-2 reps @ 95/135/155/185/225 (65/95/105/125/155)
-2min Transition-
At the 10min Mark:
For time (divide work as needed with partner, tag when switching)
60 power cleans @ 105lb (rx weight)
60 front squats
60 shoulder to overhead
*24min Cap

Finished 1st part right at 8min, 2nd part finished at 22:45.

I could cry tears of joy. Haven’t hit or even attempted a squat clean heavier than 145 in probably over a year bc of my hip. 155 felt so good/strong/upright, catch was good didn’t crash onto my shoulders or chest. really really happy with this today.

Also was pretty happy w/the second half. I did all PC’s as singles and broke up the FS and STOH as 8/7/6/5/4. Shoulder to OH felt strong really feeling difference in OH strength/stability.