Energy: 6

Soreness: none

Sleep: 8hr + Sleep Quality: 9

Motivation: 7

Training Quality:

Prep:
3 x through:
5 cook squats
10 pressing snatch balance – empty barbell
6 handstand “cat-cows” on wall
*https://youtu.be/nsAHPxf1jlM
+
A. 1 squat snatch + 1 hang squat snatch x 8, rest 90 sec
*start moderate and build by feel

= started at 85lb

Then did 85×2 | 90×2 | 95×2 | 100×2 | 105

B1. 15 1-DB OHS ea x 3, rest 90 sec
*25-35# – focus on depth

= 25lb DB
B2. 40ft bamboo bar OH carry w/ KBs x 3, rest 90 sec

= 26lb KB (same as last week)
+
For time:
40-30-20
WB @ 20# to 9ft
Cal C2bike

^ missed this last part

Energy:

Soreness:

Sleep: + Sleep Quality:

Motivation:

Training Quality:

5 sets:
15 sec HS hold on wall w/ L arm elevated
15 sec HS hold on wall w/ R arm elevated
30-40 sec HS hold w/ both hands on plate
-rest as needed-
*use a yellow plate
+
Establish a max height deficit KHSPU
+
EMOM 10 min: 1 strict HSPU negative to 45# plate deficit

^ missed HSPU work
+
EMOM 6 min:
20 sec max strict pullups
..into..

= 3 | 2 | 2 | 2 | 2 | 2
EMOM 10 min:
20 sec banded strict CHIN-UPs – choose a band that allows you to do at least 3 reps

= 4 | 5 | 4 | 4 | 4 | 4 | 4 | 4 | 4 | 4

All with smaller green band (same as last week)
+
For time:
10 squat cleans @ 80%

= 140lb for 2:53 first 2 reps we’re about 15sec apart then upped to 20sec for remainder
+
10 min shoulder recovery of your choice- can be C/O Sym.. stretching.. CARs..

Energy: 7

Soreness:

Sleep: 7hr 45min + Sleep Quality: 8

Motivation: 7

Training Quality:

TD
*do this one with wall walks instead of HSW – it’ll be a great wall walk and TTB test

= got to 76 WB at the timecap. Did 70 TTB instead of 100.
+
Alt EMOM 15 min:
min 1: 30 sec single leg DB hip thrusts L
min 2: 30 sec single leg DB hip thrusts R
min 3: 30 sec weighted sorensen hold

= 35lb DB on hip thrusts

Energy:

Soreness:

Sleep: 5hr 30min + Sleep Quality:

Motivation:

Training Quality:

10 sets:
2-4 HS walk steps into wall
-rest 1 min-

= mediocre – had some extra kick ups, working on gathering momentum straight into walking vs multiple kick ups to get the steps in. Did 3 steps fairly consistently across sets.
+
4 sets, each for time:
10 power snatch @ 80#
12 K pullups
48 DU
-rest 3 min btw sets-

= 2:35 | 2:58 | 2:49 | 2:44
+
Every 90 sec x 6 sets:
4 BBJO @ 24″ AFAP – work on sprinting here. Easy spin on bike between sets

= finishing sets in 18-19sec consistently across sets
+
Every 90 sec x 6 sets:
10 BFB AFAP – same note

= 31-36sec towards the end

Energy:

Soreness:

Sleep: 5hr 45min + Sleep Quality: 8

Motivation:

Training Quality:

Crossover Symmetry Activation protocol
+
For time:
30 K CTB

= 4:29 compare to 5:36 on 5.26.21
+
AMRAP inverted bar “CTB” rows x 4, rest 60 sec
*make sure your chest is making contact with the bar

= 8 | 6 | 6 | 5
+
EMOM 10 min:
2 push press @ mod-heavy across

= 115lb (82%)
+
EMOM 10 min:
2 bench press @ mod-heavy across

= 125lb (83%)
+
3 FS @ 80% x 3-4, rest 2 min

= 160lb for 4 sets
+
Build to a heavy 5 TNG DL

= 235lb (78%) this felt great!
+
Alt EMOM 12 min:
min 1: 10 sec single leg sorensen hold ea
min 2: 6 barbell hip thrusts @ mod-heavy
min 3: 30 sec max alt single leg V-ups

Energy:

Soreness:

Sleep: 7hr 45min + Sleep Quality: 9

Motivation:

Training Quality:

Prep:
3 x through:
5 cook squats
10 pressing snatch balance – empty barbell
6 handstand “cat-cows” on wall
*https://youtu.be/nsAHPxf1jlM
+
A. Build to a heavy single squat snatch

= worked up to 105lb, wasn’t feeling the heavy single today so did 10min EMOM AT 100lb
B1. 10 1-DB OHS ea x 3, rest 1 min
*25-35# – focus on depth

= used 25lb DB
B2. 30ft bamboo bar OH carry w/ KBs x 3, rest 1 min

= 25lb KB’s
+
4 RFT:
10 2-DB box step overs @ 35# ea
15 WB
10 2-DB thrusters
15 cal row

^ missed this last part

Energy: 8

Soreness: none

Sleep: 8hr + Sleep Quality: 8

Motivation: 8

Training Quality: 8

5 sets:
10 sec HS hold on wall w/ L arm elevated
10 sec HS hold on wall w/ R arm elevated
30-40 sec HS hold w/ both hands on plate
-rest as needed-
*use a yellow plate

= Good. Did 30sec on the both hands portion, rested 2min in between sets.
+
3 sets, each for time:
10 deficit KHSPU @ 2″
50 DU
20 TTB
-rest 3 min btw sets-

= 3:23 | 3:39 | 3:37

Did HSPU in 4/3/3 for 2 sets and 4/4/2 for one set – kept rest to 10sec throughout between sets.

All DU sets unbroken/no trips

TTB in sets of 4/4/4/4/2/2 first set, 5/4/4/3/4 second set, and 4/3/3/4/2/2/2
+
EMOM 5 min:
20 sec max strict pullups
..into..
EMOM 10 min:
20 sec banded strict pullups – choose a band that allows you to do at least 3 reps

= 2 reps on all sets of strict pull-ups

= 5 reps on first set followed by 4’s for remaining 9 sets on second emom
+
For time:
15 squat cleans @ 75%

= 4:37 time at 130lb
+
10 min shoulder recovery of your choice- can be C/O Sym.. stretching.. CARs..

Energy:

3 sets:
20 sec single arm front plank w/ feet elevated on bench ea
5 kick ups to parallettes on wall (can alternate sides or stick to the side you’re comfortable with)
20 sec uneven HS hold on wall ea side (1 hand on 45# plate / 1 on ground)
+
EMOM 10 min:
8 HS plate step ups
*choose a height that you can do 8 UB to
+
EMOM 10 min:
30 sec max shoulder taps
*alt between wall facing and facing away
+
Alt EMOM 10 min:
min 1: 4 strict press
min 2: 4 bench press
*slight weight increase

= 85lb on strict press (+5lb) and 110lb on bench (+10lbs)
+
*missed last week
Every 90 sec x 10 sets:
6 BBJO AFAP – work on sprinting here. Easy spin on bike between sets

= Solid, finishing sets in 23-25 seconds consistently throughout. Also feeling stronger on burpees like getting faster up off the ground (all of these bench presses and push-ups are paying off)
+
Alt EMOM 10 min:
min 1: 6 weighted vest speed pushups *time each set **20# vest this week
min 2: 2 broad jumps from seated – each for max distance

Energy:

Soreness:

Sleep: + Sleep Quality:

Motivation:

Training Quality:

AM
Crossover Symmetry Activation protocol
+
Alt EMOM 8 min:
min 1: 10 cal row
min 2: 3.2.2 CTB
*if this is too aggressive- change it to 2.2.1 or 2.2.1

= did 2.2.1 for all sets on C2B
+
AMRAP inverted bar “CTB” rows x 4, rest 90 sec
*make sure your chest is making contact with the bar
+
Alt EMOM 10 min:
min 1: 35 sec max 2-DB STOH @ 35# ea
min 2: 35 sec max pushups

= 17 | 13 | 12 | 13 | 13 for STOH

9 | 7 | 6 | 5 | 5 for push-ups

PM
AMRAP 15 min:
10 2-DB FS @ 35# ea
15 2-DB DL
15 WB @ 14# to 9ft
15 cal C2bike

= 4+25

FS were most challenging

Energy: 7

Soreness: 4 ish

Sleep: 5hr 45min + Sleep Quality: 7

Motivation: 8

Training Quality: 8

AM
Prep:
3 x through:
5 cook squats
10 pressing snatch balance – empty barbell
6 handstand “cat-cows” on wall
*https://youtu.be/nsAHPxf1jlM
+
Every 45 sec x 8-12 sets:
1 squat snatch – 5# increase

= 105lb missed 4 and hit 5 at this weight. Felt strong today, I was bummed to miss some but also happy to hit multiple reps at that weight – feeling much stronger and more consistent at these heavier (100lb and above) weights.
+
Build to a heavy 2 push press

= 140# (matched last weeks heavy double) went for 145# and missed it.

https://youtube.com/shorts/kJVWi07Q_xM?feature=share
+
Build to a heavy bench press

= 150# for a 10lb PR

https://youtube.com/shorts/9TYzMKQZtt8?feature=share

PM
On same AAR you used last week-

4 sets:
400m run @ 1 mile pace
..into..
100m run @ strong effort
-rest 3 min easy spin on bike btw sets-