Energy: 8

Soreness: 4

Sleep: 7hr 45min + Sleep Quality: 8

Motivation: 7

Training Quality: 8

*single session
Crossover symmetry activation
+
2.2.2.2 S.HSPU x4, rest 3 min
*rest as little as possible between clusters in order to maintain UB sets of 2

= whoops, did 5 clusters instead of 4 first round. Kept rest to 6seconds between except for last rest break 8 seconds

For sets 3/4/5 was able maintain 6seconds rest between all clusters.

These felt fast/strong/consistent today! Started to get challenging in final cluster on last two sets but quality still strong.
+
A1. 5 Strict press x5, rest 60 sec
*hang KBs bamboo bar to load- challenging load, across

= 25lb KB (same as last week) – felt stronger than LW
A2. 20 wall-facing shoulder taps x5, rest 60 sec

= stronger/more stable feeling than LW
B1. 10 close grip bench press x3, rest 90 sec
*moderate- across

= 85lbs
B2. AMRAP-2 2-KB push press @ 35# ea x3, rest 90 sec

= 11 | 10 | 10
C. 1 strict pullup into as much of a 2nd rep as you can get x 8-10, rest as needed

= Hit sets of 2 for all 8 sets woooo!! – rested 2min between. These feeling a bit stronger than last time too, less struggle on second rep even towards the end.
D. AMRAP UB CTRing pullup on ring thing (wearing weight vest) x 4, rest 3 minutes easy C2bike between sets
*https://youtu.be/KSvVoCytUZQ

= 7 | 8 | 7 | 8
E. Accumulate 10-12 towel grip pull-up negatives – as slow as possible, rest as needed to maintain quality
* hang the little cleaning towels over the bar

Energy: 8

Soreness: 5/6 – chest, hamstrings, glutes, hips

Sleep: 7hr 30min + Sleep Quality: 8

Motivation: 7/8

Training Quality: 7

AM
Crossover Symmetry Activation protocol
+
3 sets:
5.4.3 Kipping pullups
Rest 3 min easy on C2bike between sets
*time each cluster- rest as little as needed to hold sets

= 45sec|43sec|41sec – kept rest to 10|10|6-8 seconds respectively between reps in first set, then tried to decrease a bit during second and third sets to more like 8|8|6
+
3 sets:
5.4.3 Kipping HSPU
Rest 3 min easy on C2bike between sets
*time each cluster- rest as little as needed to hold sets

= :55|:55|:56 – rest 10|10|10 between, again, tried to shorten rest during second and third sets. Sets of 5/4 throughout felt great, fast, set of 3 got a bit slower especially in last round but still very manageable and no missed att armors.
+
3 sets:
5.4.3 TTB
Rest 3 min easy on C2bike between sets
*time each cluster- rest as little as needed to hold sets

= :48|:58|:41 – rest 12|10|10 between – this happened more accurately during second set, tried to push rest a bit in first set. Third set felt the strongest, I did my rest as three big breaths and just went vs looking at the clock, I felt much better throughout.
+
AMRAP UB seated CTB x 4, rest 2 min
*feet elevated on 20″ box

^ Didn’t get to this today – will try and make up on Friday or Saturday

PM
3 sets, start a new set every 8 min
2 min row @ same pace as last week, into
60 wallballs for time (must start with a big unbroken set)
*rest remainder of interval on C2bike easy

= 3:53|4:02|4:59

All rows I went into shooting to keep above 900 pace. 1st round was close to 950 average, second I kept that too it was just a bit more challenging and third round was quite an effort to keep around 910 and/or above 900.

First set WB 30|12|10|8 Second set 25|15|10|10 Third set 25|11|10|14

That third set was terrible (clearly).

Energy: 8

Soreness: 5 – chest, fr delts, traps, hamstrings

Sleep: 6hr 40min + Sleep Quality: 8

Motivation: 7

Training Quality: 7/8

AM
A. Every 2 min until failure:
1 power snatch +1 squat snatch + 1 OHS
*re-set between power and squat
**start @ 65% and add 5# each interval

= Ended at 100lb, made that weight but chased the squat snatch fwd quite a bit so stopped at 100. Power snatch and OHS felt best today, right shoulder/chest a bit tight/fatigued; overall, really happy with how good weight felt today and fairly consistent across sets.
C. 2 back squats x 5, rest 2 min
*start heavier than last week and build

= 155|165|175|180|185 – belt on last 3 weights
D. 2 TNG DL + 1 single @ 10# increase x 3-4, rest as needed

= 230lbs for 4 sets – rest 2min between, no belt, yeehaw! Loving how good these are feeling!

PM
ROW CLUBBB

1k progression:

5 minute easy C2bike
5 minute row- increasing effort every minute
+
500m @ target 1k retest pace (3-5sec faster this week – LW was 1:52)

= 1:50.0
-rest 3-5 min
Every 4 min:
45 sec row for max meters (95% effort- just below all out)
30 sec row super easy (slower than you think)
15 sec sprint (increase stroke rate – return the handle fast and pull fast)
-rest remainder of interval
x 3

= Good annnnnnd I didn’t record my meters ::facepalm:: I do think it was a bit slower this week over last but third piece the last 15sec I think was a bit faster and was pulling consistently below 1:45 pace on all rounds.
+
15 minute easy bike

Energy: 8

Soreness: 3/4 shoulders/traps

Sleep: 7hr 10min + Sleep Quality: 6

Motivation: 7

Training Quality: 8

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

= Hit a max distance today!! Woo! 1.5 mats really solid control and tension in body, legs very straight/tight 🙂 really happy! Also hit 1 full mat x2 today also very controlled.
+
A. 2-4 UB ring thing strict muscle ups x 6, rest as needed
**this week- add a 15# DB between your legs

= 3 reps all rounds, rested 2min between sets
B1. AMRAP UB uneven grip rope pullups ea. side x 4, rest as needed

= 3R 2L|3R 2L|3L 2R|3L 2R| Did this as not touching feet to floor between reps, started w/right arm leading first two rounds and left arm leading to start second two rounds
B2. 3 football bar bench press x 5, rest as needed
*mod-heavy across – increase from last week

= +60lb (up 10lb from LW) – was a challenging weight
C1. 6-10 snatch grip pendlay rows @ 75# x3, rest 20 sec

= 10reps all rounds
C2. AMRAP UB FALSE GRIP ring rows (feet on ground) x 3, rest 3-4 min
*either progress the angle or match last week and shoot for more reps

= 12|13|11 increased angle slightly over LW these felt a bit stronger this week

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

= 31.3 bike 1:35 total|33.5 bike 1:32 total|36.3 bike 1:33 total
+
3 sets, each AFAP while maintaining footwork
12 cal row
12 BFB
-rest 3 min-

= 44.0 row 1:34 total|43.6 row 1:33 total|42.6 row 1:28 total
+
EMOM 8 min:
3 burpees to 6″ target w/ weight vest
*focus on a stiff trunk and fast pop off of the ground

Good ^ consistently about 10sec

Energy: 8

Soreness: 5 – chest, shoulders, glutes/quads

Sleep: 8hr 10min + Sleep Quality: 8

Motivation: 8

Training Quality: 8

20 minute HSW practice – I skipped this today my shoulders were feeling tired. Instead I rode C2 at conversational for 30min and walked/jogged air runner for 20min.
+
TTT TD #62
*Team series #2

= Scaled version, w/Deb

Team Series Workout 3
6 alternating rounds (3/partner, tag between rounds)
15ft HS walk (away from rig)
6 burpee box jump overs @ 30/24in
15ft HS walk
6 bar MU
15 foot hs walk
into
4 alternating rounds (2/partner, tag between rounds)
12 CTB
1-arm DB OH walking lunge x 45ft (50/35)
20/16 cal row
*20min Cap

SCALED
6 alternating rounds (3/partner, tag between rounds)
10 1-DB STOH (5 ea. 50/35)
6 burpee box jump overs @ 24/20in
10 1-DB STOH (5 ea. 50/35)
6 burpee pull-ups
10 1-DB STOH (5 ea. 50/35)
into
4 alternating rounds (2/partner, tag between rounds)
12 Pullups
1-arm DB OH walking lunge x 45ft (50/35)
20/16 cal row
*20min Cap

Capped at completed 3 of 4 rounds in second half. Finished @ 21:48.

I felt like I moved fast throughout and kept moving. The pull-ups in second piece I broke up as 12/5 and 5/5/2 and was really happy with that, biggest sets of PU I’ve ever done in a workout.

Energy: 7

Soreness: 4/5 – upper back and shoulders, lats, glutes/quads

Sleep: 6hr 40min + Sleep Quality: 6

Motivation: 6/7

Training Quality:

AM
Crossover symmetry activation
+
5 S.HSPU AFAP x 5-7, rest 90 sec
*same target

= 5 sets – whoops accidentally rested 60sec, these felt fast today especially reps 1/2/3, quicker transition head off mat.
+
A1. 5 Strict press x5, rest 60 sec
*hang KBs from bamboo bar to load- challenging load, across

=25lb KB’s – good
A2. 20 wall-facing shoulder taps x5, rest 60 sec

= A bit challenging towards last 2 rounds and still figuring how to not hold my breath/have some sort of efficient breathing throughout.
B1. 15 2-Db bench press x3, rest 90 sec

=30lb DB (same weight as LW)
B2. 15 2-Db lateral raises x3, rest 90 sec”

=12.5lb DB (+2.5lbs from LW)
C. 1 strict pullup into as much of a 2nd rep as you can get x 8-10, rest as needed

=
D. AMRAP UB seated **CTB** x 4, rest 3 minutes easy C2bike between sets
*https://youtu.be/KSvVoCytUZQ

=11|11|10|8
E. Accumulate 10-12 towel grip pull-up negatives – as slow as possible, rest as needed to maintain quality
* hang the little cleaning towels over the bar

PM
OFF – take Jerry on a hike! Or just take a nap.

^happily 🙂

Energy: 8

Soreness: 4 – hamstrings, chest, shoulders

Sleep: 7hr 30min + Sleep Quality: 7

Motivation: 7

Training Quality: 7

AM
Crossover Symmetry Activation protocol
+
On all tests: must be in minimum sets of 3- can be bigger sets

For time:
30 kipping pullups
-rest to full recovery (when you feel recovered- rest 5 more minutes on top of it)

= 3:10 rep scheme 5|5|5|3|3|4|5 – kept rest to 10sec on first two sets, more like 12sec after 3rd, 15sec after 4th and 5th and then back to 10sec going into last set.
For time:
30 kipping HSPU
-rest to full recovery *same note

= 2:54 – 6|6|6|4|3|5 – failed the last rep ::facepalm:: but ehh happy I went for it, cost me about 10sec. These fell off quickly, first 2 sets of 6 felt amazing and then last 2 reps on third set of 6 started to slow down. I tried to really stick to 10sec rest and adjust reps accordingly. I took a little extra going into last set knowing it was a bigger set and hoping that would help me get them all 🙂
For time:
30 TTB

=2:58 – 5|5|5|5|4|3|3 took a bit longer rest here, consistently 15-20 sec between all sets. Last set of 3 was tough and throughout I really had to remind to keep tension, I lose it so fast when I get tired and breathing hard. That said I was really happy with these.
+
6 banded strict CTB pullups x 5
*focus on scap retraction at top of pull (chest touching). Hold each rep for 1-2 sec at top
**rest as needed

=Same bands (sm green+red), first few reps feeling stronger, last reps …. still barf town
+
Crossover symmetry recovery protocol

PM
7 sets of:
19 cal row
19 WB @ 14#
@ progressively faster splits

Set 1 @ 0:00
Set 2 @ 2:45
Set 3 @ 5:15
Set 4 @ 7:45
Set 5 @ 10:15
Set 6 @ 12:45
Set 7 @ 15:15

Actual thoughts after the third round…. “I’m not going to be able to finish this and what am I going to tell Mia” …. I started off strong and then fell into this really terrible self talk then somehow pulled out of it and had a very solid set 5/6/7

I started first and second round over pacing a bit then realized I needed to pick up row pace a bit in order to keep on the interval so increased pace and kept row to above 900cal pace. Last 2 rounds were closer to 1000. Row in general just felt tough today.

WB did first 3rounds unbroken then broke into 10|9 for final 4 rounds. I found I was resting more on the sets I did unbroken and then once I started splitting them I was able to get right on the ball and start strong reps then take a quick break in between to finish the set. This was so much more efficient and I think one of the reasons the second half of this I was able to finish and have a better attitude.

Energy: 7, got a bit better as the day went on

Soreness: 4/5 chest and shoulders, tightness in front left hip

Sleep: 7hr + Sleep Quality: 7

Motivation: 6

Training Quality: 7

AM
A. Every 90 sec x 8 sets: 1 squat snatch + 1 OHS @ 5# increase from last week
*if needed- increase interal to 2 min

= 95lbs 5th rep miss so started resting 2min after that. Caught 3 of these pretty far fwd, all other reps good, focused on stable catch in bottom
C. 3 back squats x 5, rest 2 min
*start heavier than last week and build

= 150|160|170|175|180 – 170 felt stronger TW over last and more upright. used belt for last 3 weights.
D. 2 TNG DL + 2 singles @ 10# increase x 3-4, rest as needed

= 220lbs rest 2-3min between sets, did 4 sets total – felt great, again similar to last week, feeling more and more balanced between feet/legs left leg issues still there but not as restrictive/feeling more powerful. No belt

PM
ROW CLUBBB 

1k progression:

5 minute easy C2bike
5 minute row- increasing effort every minute
+
500m @ target 1k retest pace
-rest 3-5 min

= 1:52 average pace
Every 4 min:
45 sec row for max meters (95% effort- just below all out)
30 sec row super easy (slower than you think)
15 sec sprint (increase stroke rate – return the handle fast and pull fast)
-rest remainder of interval
x 3

= total meters 402|408|410
+
15 minute easy bike

Energy: 8

Soreness: 4/5 – shoulders/lats, chest, low/mid back, glutes and hamstrings

Sleep: 6hr 50min + Sleep Quality: 7

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 5 steps, not quite as quality/consistent as the last few sessions have been, not terrible by any means just not any significant “progress” or anything much different today.
+
A. 2-3 UB ring thing strict muscle ups x 6, rest as needed
**this week- add a 15# DB between your legs

=3 reps all sets, 2min rest between sets, continue to feel great!
B1. AMRAP UB pegboard pullups x 5, rest 1 min

= 3|2|2|2|- adjusted this week so feet we’re not touching floor. Attempted 3rd rep on all sets beyond the first, wasn’t happening haha but felt the difference in second rep without feet touching floor.
B2. 5 football bar bench press x 5, rest 3 min
*mod-heavy across

= +50 all sets
C1. 10-12 snatch grip pendlay rows @ 70# x3, rest 20 sec

= 12 reps, all sets
C2. AMRAP UB FALSE GRIP ring rows (feet on ground) x 3, rest 3-4 min
*make the angle a bit more challenging on these this week

=12|12|11

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

= 1:27|1:29|1:27
+
3 sets, each AFAP while maintaining footwork
6 BFB
12 cal row
6 BFB
-rest 3 min-

= 1:37|1:37|1:35
+
EMOM 8 min:
4 burpees to 6″ target
*focus on a stiff trunk and fast pop off of the ground

^Good

Energy: 8

Soreness: 4/5 – traps, shoulders

Sleep: 8hr 15min + Sleep Quality: 9

Motivation: 7

Training Quality: 8

TTT TD #61
*Team series #1

15:01 w/Deb

Over paced first round of snatch a bit (20/10/10/10 w/5 sec rest breaks), picked it up in last round (
+
w/ Ans
4 sets for quality:
50ft plank walk
15 weighted GHD hip extensions
10 2-DB turkish situps @ 10-15# ea
15 reverse hypers

^ Good, Plank walks were woof and I was feeling my back and butt the next day!