Energy: 7

Soreness: 3 – traps(tightness), hamstrings

Sleep: 7hr 45min + Sleep Quality: 8

Motivation: 6

Training Quality: 6 (didn’t finish everything) grrrr

AM
Crossover symmetry activation
+
20 minute HSW practice

= Max distance 6 steps – did this after the TD this week – shoulders not as fresh as they could’ve been.
+
AMRAP 5 min: S. HSPU
*use same target as last week

=34 (1abmat)
+
A1. AMRAP-2 barbell Z-press @ 65# @ 3133 x4, rest 60 sec
*legs together/ in front of you

= 5|5|4|5
A2. 40 sec wall facing HS hold x4, rest 60 sec

=Solid
B1. 15 2-Db bench press x3, rest 90 sec

=30lb DB’s
B2. 15 2-Db lateral raises x3, rest 90 sec

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

= 2 full reps (say what!!?) x6 then sets 7/8 did 1.5 reps – rested 90sec – 2min between sets
D. AMRAP UB seated pullups **wearing weight vest** x 4, rest 3 minutes easy C2bike between sets
*https://youtu.be/KSvVoCytUZQ
E. Accumulate 10-12 strict WIDE GRIP PULLUPS negatives w/ 5-10# DB between legs- as slow as possible, rest as needed to maintain quality

PM
For time:
60 cal row
100 WB @ 14#
60 cal row

Energy: 6/7

Soreness: got progressively more as day went on in glutes/quads/hamstrings

Sleep: 7hr 10min + Sleep Quality: 7

Motivation: 8

Training Quality: 8

AM
Crossover Symmetry Activation protocol
+
Accumulate, for quality:
40 kipping HSPU
40 TTB
40 kipping pullups
*start with an AMRAP UB set on each movement and then complete the rest in sets of 3-5
**can switch between movements as you want
(lower volume here this week)

+
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
+
Crossover symmetry recovery protocol

^ KHSPU|TTB|PU respectively left to right.

I did the first two sets of each movement together then moved on to next. So first set AMRAP, rest 2min then another set then next movement until all 3 were completed through 2 sets. Then completed remaining reps in smaller sets with shorter rest. Really liked structuring it this way and feeling out what a shorter rest looks like. All sets felt really strong/consistent. Felt a bit of fatigue in last set of TTB and pull-ups but otherwise very solid/consistent.

PM
Alt. EMOM 30 min:
min 1: 30 sec 2-KB farmer’s carry hold @ heavy
min 2: 30 sec sandbag bearhug hold @ heavy
min 3: 10 GHD situps
min 4: 6 sandbag cleans OTS @ 100#
min 5: Max reps DU
min 6: Rest

= 73lb KB

DU’s I hit 80|81|84|88|80

DU PR!!! Hit 81 unbroken twice!!! So stoked these were so great tonight!! The sets I did trip up it was only once so every round did in 2 sets or less
+
Accumulate 200ft of plank walking for quality

Energy: 7

Soreness: minimal

Sleep: 7hr 20min + Sleep Quality: 7

Motivation: 6

Training Quality: 7

8/18
AM
A. Build to a technical heavy squat snatch + OHS for the day

=105lbs (+5 from LW)
B. Every 90 sec x 8 sets: 1 squat snatch + 1 OHS @ 85% of “A”

=90lbs
C. 4 back squats x 5, rest 2 min
*start heavier than last week and build

= 145|155|165|170|175 – Started @140LW – used belt on last 2 sets, felt a little forward lean
D. 2 TNG DL + 2 singles @ 75-80% x 3, rest as needed

=205LW Did 210 TW – no belt, clean grip – this felt jammin today, the best this complex has felt so far.

PM
ROW CLUBBB 

In teams of 2, you go-I go style:
For total time:
120 cal row for time
*switch every 10
-rest 3 min-
60 cal row for time
*switch every 10
-rest 3 min-
30 cal row EACH for time
*Partner 1 completes 30 cals, then Partner 2 completes 30 cals
**time ends when Partner 2 finishes

Breathing felt good today. Tried to increase pace from first round to second round – was able to keep about 1250-1300 on first round and then above 1300 second round. Kept above 1200 round last round of 30 then pushed to high 1200’s for last 10calories.

Energy: 4

Soreness: lats – minimal

Sleep: 7hr 45min + Sleep Quality: 3

Motivation: 4

Training Quality: 6

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 = 1mat x3 and then had about 5-6 attempts at 4 steps. Had one of my first big spills today and other than my ego it wasn’t too bad 🙂 felt very controlled today.
+
A. 2-3 UB ring thing strict muscle ups x 6, rest as needed
**this week- add a 10# DB between your legs

=Did 3 reps all rounds
B1. AMRAP UB pegboard pullups x 5, rest 1 min

=2|4|4|3|3 First set I did without my feet touching the floor then following sets did where my feet touched floor between reps – obvi a bit easier but I’m guessing you want me doing without feet touching on these even if I’m only getting 2 reps??
B2. 5 football bar bench press x 5, rest 3 min
*building each set to a mod-heavy- use the 2nd handles from the inside

= +20|+30|+40|+45|+50
C1. 10-12 snatch grip pendlay rows @ 65# x3, rest 20 sec

= 12 reps all rounds
C2. AMRAP UB FALSE GRIP ring rows (feet on ground) x 3, rest 3-4 min

=15|12|14

PM
6 BBJO AFAP x 10, rest 90 sec
*focus on speed and footwork- time intervals

= intervals :17|:16|:14|:16|:16|:15
+
6 burpees to 6″ target AFAP x 10, rest 90 sec
*focus on speed and ‘pop’ off of the ground

= intervals :17|:17|:17|:17|:17|:17

Energy: 9

Soreness: 4/5 – shoulders, hips, lats

Sleep: 8hr + Sleep Quality: 10

Motivation: 8

Training Quality: 8

TTT TD #60

=6+2

Did all rounds DB snatch unbroken, after 3rd round tried to limit rest going into these, mentally they were hard so my tendency was to give myself a lot of rest going into them and then at third round realized they weren’t taxing me too bad and I didn’t need that extra rest (limited time less than 10sec).

TTB tried sets of multiples in first round and then switched to singles. Multiples made me rest quite a bit more and singles just still a bit more efficient for me.

Dubs were great! First set I tripped up once then all sets after that were unbroken and felt like I was able to move into them quickly. I rested 15 sec twice before moving into them otherwise I was keeping it to 10or less.
+
A1. 20 barbell hip thrusts x 3, rest 90 sec
*increase loading

=135lbs – felt stronger than LW
A2. 30-45 sec sorensen hold x 3, rest 90 sec
*add 15# plate at chest

=30sec

Energy: 6

Soreness:

Sleep: 7hr + Sleep Quality: 9

Motivation: 6/7

Training Quality:

AM
Crossover Symmetry Activation protocol
+
Kipping HSPU:
AMRAP UB set x 5
Rest = 2 minute easy C2bike

= 13|8|8|8|9
+
TTB:
AMRAP UB set x 5
Rest = 2 minute easy C2bike

=7|8|7|8|8
+
AMRAP Kipping Pullups x 5
Rest = 2 minute easy C2bike

=6|7|7|8|6
+
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 as last week. I don’t know if it’s my attitude on these or if they are actually difficult but I get so foul doing these bc I feel like I’m weak by the last rep it is so hard to hold at the top. That said…. they are definitely better than first week doing them. 🙂
+
Crossover symmetry recovery protocol

PM
4 RFT:
8 CJ @ 95#
10 BFB
40 DU

=12:14 – This whole thing has my HR elevated, burpees probably the most and I took them probably slower than I normally would. C+J’s as singles, dubs fell into a good rhythm in the 3rd and 4th rounds breaking the reps in half with a shirt 5-10 rest in between. Tried to keep all rest breaks to 10-15 seconds. Moved straight onto bb from dubs to get that first rep vs resting and same from bb to burpees, took longer rest in between burpees and dubs.
+
Trunk:
A1. 15-20 sec copenhagen plank ea x 3, rest as needed
A2. 20 alt medball russian twists on GHD x 3, rest as needed
A3. 20 GHD hip extensions x 3, rest as needed
A4. 20 sec 1-arm KB farmer’s carry isometric hold ea. (resist counter lean) x 3, rest as needed
A5. 20 banded good mornings x 3, rest as needed
A6. 20 miniband lateral steps ea direction x 3, rest as needed

HS walk practice

= max distance 8 steps (1.5mat) got a little crazy with my legs/feet today. First time I’ve ever felt that wobbly and was a good reminder for awareness to stay tight in order to keep controlled. I think I hold my breath doing this too, trying to work on controlled breathing while upside down and practicing when I’m doing drills warming up.

TTT TD #59

8+2 on part 1 – aimed for a 1:30/round pace, actual below. Fell off a bit in round 6 but had banked some time, really pushed 8th round to finish and had about 10-15 seconds left to grab a couple extra reps.

145lbs for lift – jerk felt SO GOOD! Squat clean felt a bit heavy for that weight for me but man really happy with the jerk.
+
A1. 20 barbell hip thrusts x 3, rest 90 sec

=125lb
A2. 30-45 sec sorensen hold x 3, rest 90 sec

=40sec

Energy: 7

Soreness: 3- traps, hamstrings, quads

Sleep: 9hr 10min + Sleep Quality: 10

Motivation: 6 am/8 Pm

Training Quality: 7

AM
A. Build to a technical heavy squat snatch + OHS for the day

=100lb (3 attempts at 105 – similar to last week, I got afraid of it, underneath it once but caught it too far fwd). Everything up to that, including 100, felt awesome/quality/fast.
B. Every 90 sec x 8 sets: 1 squat snatch + 1 OHS @ 85% of “A”

=85lb These all felt very good, consistent and quality. Shoulders stable. Felt like the bar was super close and was getting underneath bar fast/smooth.
C. 4 back squats x 5, rest 2 min
*start heavier than last week and build

=started at 135 LW.

=TW 140|150|160|165|170 – Haven’t been using belt at all for these.

D. 2 TNG DL + 2 singles @ 75-80% x 3, rest as needed

=205lb – solid

PM
ROW CLUBBB 

Row Tech:
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
+
1 minute row @ target 2k pace
-1 minute rest-
x 2-3 sets
+
For time:
2k row

= 7:59.1 (12 second PR) – started out keeping a pretty consistent 2:00 pace. Was a bit faster than I was planning (2:03 was the plan) but it felt good and breathing was good so held it and hoped that I’d be able to hold on. 900m-1400m was most mentally challenging and felt like I was still able to hold it well, breathing was getting more challenging. Once I hit 500m remaining I tried to keep it at/under 2:00 again and then started pulling harder (1:57 or under) last 250 and all put for last 100m. Really feel like I emptied the tank in the last 250m total.

Energy: 8

Soreness: 5 – lats, chest, shoulders, minimal glutes/quads soreness

Sleep: 7hr45min + Sleep Quality: 9

Motivation: 5

Training Quality: 7

AM
Crossover symmetry activation
+
20 minute HSW practice

=max distance today 6 steps, was coming back down towards direction of kick up most often. Lots of controlled holds but struggled to start takes steps forward even though the hold was great.
+
2-4 UB S.HSPU x5-11, rest as needed
*focus on changing directions quickly when your head makes contact with the mat.
**progress total volume either by increasing reps p/ set or total number of sets

= Did 4×12 total sets (added 1 set from LW, next week will go up to 5reps)
+
A1. 8-10 2-DB Z-press + 20-30 sec 2-DB OH hold in Z-press position (legs extended and in front of you) x4, rest 90 sec
*as heavy as you can

=25lb DB – Did 8reps +25sec
A2. AMRAP UB pike HSPU to 1″ deficit (toes or knees on box) + 3 sec hold at extension each rep x4, rest 90 sec
**this week- use the parallettes and create a 1″ deficit from there- notice the hold addition this week

= 3+ 1 on knees first round (it’s obvi easier on knees but wanted to play w/it, decided to try and stick w/staying on toes). Then did 4|5|4
B. 20 tricep extensions x4, rest as needed
*slight weight increase

=20lbs
C. Accumulate as many strict pullups as you can in 12 minutes

=12 – arms felt blown up after triceps again…. these got better as time went on
D. AMRAP UB seated pullups **wearing weight vest** x 4, rest 3 minutes easy C2bike between sets
*https://youtu.be/KSvVoCytUZQ

=5|7|8|7
E. Accumulate 10 strict CHIN UP negatives w/ weight vest – as slow as possible, rest as needed to maintain quality

=Good

PM
3 sets @ sustainable effort:
800m AAR
40 sir squats
1600m C2bike
-rest 4 min between sets-

= 9:33|9:28|9:35

Run 4:30ish squats 1min ish C2 3:30ish

Energy: 7/8

Soreness: 5/6 – glutes/hamstrings quads, shoulders/lats/chest

Sleep: 7hr 20min + Sleep Quality: 8

Motivation: 7

Training Quality: 7/8

AM
A. Build to a technical heavy squat snatch for the day

=95lbs – was wishing this had been a bit heavier today, 85/90 felt great, pull off floor felt strong.
B. EMOM 8 min: 1 squat snatch @ 85-90% of “A”

@85lbs – These felt NICE and solid, fast, stable shoulders in catch.
C. 5 back squats x 5, rest 2 min
*start heavier than last week and build

= started 10lb heavier than LW = 135|145|155|160|165 – woof this “felt” heavier this week even though weights were nearly the same. Not quite as upright in posture as last week but still felt strong. Noticing I lose this or tend to lose it when my legs get tired.

D. 3 TNG DL + 3 singles @ 70-75% x 3, rest as needed

= 195lbs – tng felt strong, so did singles just more challenging.

PM
ROW CLUBBB 

Row Tech:
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 6 sets
*Rest 1-2 minutes between sets
+
3 x 12 sec row- establish max watts
*rest 2-3 min between

= 432|447|414
+
3 minute row for max meters
*rest 90 sec
x 3
**score = total meters combined from all 3 sets
(goal is to row at or faster than 2k pace for intervals)

= 2200 total meters. Paces were 2:02.9, 2:02.8, 2:02.3 shorter rest made this challenging, I basically felt better each round.
+
2 sets of Row Technique series- re-establish mechanics