Energy: 8

Soreness: 5/6 hamstrings, hips, quads, forearms

Sleep: 7hr 10min + Sleep Quality: 8

Motivation: 8

Training Quality: 7

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

=12|9|9|8|7 – Noticing faster direction change in bottom and feeling like hips were really working. Noticing when I’m losing tension (when I started to fatigue) and worked on keeping it and continuing to move fast (while keeping quality) when I get tired I tend to slow that negative down a lot so trying to minimize that.
+
TTB:
AMRAP UB set x 5
Rest = 2 minute easy C2bike

=10|9|8|6|7 – started to feel grip in 4th set. These felt so good today!! That’s the largest TTB set I’ve ever done! Grip in general felt better, same notes as pull-ups – worked on getting good locked in grip on the jump to rig.
+
AMRAP Kipping Pullups x 5
Rest = 2 minute easy C2bike

=8|8|6|8|5 – started to fatigue set 3, had to work harder for tension once I got tired and I think this is the first time be been able to make the shift mid set (4th) and remind myself to keep tension – made a huge difference, still challenging but more efficient and allowed me some extra reps. Played with grip on this and TTB and finding really solid lock with grips on bar – practicing getting that on my jump up.
+
5 x 5 banded strict CTB pullups
*focus on scap retraction at top of pull (chest touching). Hold each rep for 1-2 sec at top
**rest as needed

= Small green+red bands (added the red band this week) struggled getting chest all the way to bar on all reps and the hold last week so added the extra band and was able to get these all in much better quality this week. Solid 2 sec hold and could feel scaps working.
+
Crossover symmetry recovery protocol

PM
5 sets:
20 alt wall-facing shoulder taps
..immediately into..
40 sec max empty barbell Zpress
-rest to recovery-

= 19|17|17|16 ended at 4 sets, holy shit this is terrible. Rested 2-3min. First set was unbroken, remaining 4 sets rested BB for 5sec around rep 12. I hold my breath doing shoulder taps to keep tension – tried to work on breathing while working and keeping tension.
+
Trunk:
A1. 15-20 sec copenhagen plank ea x 3, rest as needed

=20sec (knee on box w/opposite leg lifted)
A2. 20 alt medball russian twists on GHD x 3, rest as needed

=14lb ball
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

=53lb KB
A5. 20 banded good mornings x 3, rest as needed

=small green band
A6. 20 miniband lateral steps ea direction x 3, rest as needed

Energy: 8

Soreness: 5/6 quads, glutes, hamstrings

Sleep: 6hr 40min + Sleep Quality: 7

Motivation: 8 – switched morning/evening today

Training Quality: 7/8

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

= Max distance = 8steps!! YAY! Longest I’ve walked so far, this equaled a bit farther than a full mat. Had some good volume (quality) today. A lot of multiple step attempts, progressing on consistency in distance. Going to look back but feel like 4-6 weeks ago I was saying “I got 2 steps twice”. Real happy about these!
+
A. 3-6 UB ring thing strict muscle ups x 5, rest as needed
**this week- add a 5-10# DB between your legs

= 5lb weight 4reps all sets, 2min rest between sets – turnover continues to improve.
B1. 2-4 chin-ups x 5, rest 1 min
*rest as needed between reps to maintain quality

= Did these as each set 2 rest 15seconds 1 (3 total reps).
B2. AMRAP-1 low-ring pushups (no tempo) x 5, rest 3 min

= 8|7|7|8|7
C1. AMRAP UB feet-elevated ring rows x3, rest 20 sec

= used short box 7|8|7
C2. AMRAP UB ring rows (feet on ground) x 3, rest 3-4 min

= 8 |12|10

PM
10 sets, each for time:
12 cal C2bike
8 BFB
-rest 90 sec-
*record splits

Splits:

1:13|1:10|1:08|1:04|1:07|1:06|1:07|1:07|1:04|1:05

Can’t imagine myself ever saying this…. but dang I missed these bike and burpee combo sessions! Burpees felt good, focused on as few steps as possible and keeping them efficient. Bike tried to keep under :40 every round I think I missed the first two rounds but everything after that was under. Felt good! I like doing these in the morning

Energy: 6/7

Soreness: minimal

Sleep: 8hr + Sleep Quality: 9

Motivation: 4

Training Quality: 5

TTT TD #58
*TBA
**Modify to 5 burpee pullups each round

=7 rounds. This was so terrible 😦 I was having a day. I think I had already talked myself out of this before it even started. I couldn’t get motivated and couldn’t find it in me to push. Bad day, moved on and looking forward to next week.
+
Trunk:
4 sets for quality:
20 alt twisting GHD hip extensions
20 alt single leg V-ups
10 alt landmine rainbows from tall-kneeling

Energy: 8

Soreness: 3 – shoulders

Sleep: 7hr 15min + Sleep Quality: 8

Motivation: 7

Training Quality: 7

AM
Crossover symmetry activation
+
20 minute HSW practice

= Similar to previous weeks. Struggled a bit with finding stopping point at top (either was kicking all the way over or not quite enough). Max distance today = 5 steps (totaled 1 step short of full mat).
+
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

= 4×11 total (Did 4×11 LW).
+
A1. 6-8 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’s 8 reps all rounds held for 30|23|25|26

A2. AMRAP UB pike HSPU to 1″” deficit (toes or knees on box) x4, rest 90 sec

=8|7|7|6
B. 20 tricep extensions (use cable machine) x4, rest as needed”

=25lbs
C. Accumulate as many strict pullups as you can in 12 minutes

= 10-My arms were PUMPED today after triceps and everything else beforehand holy shit. I mean I think it forced me to really use lats (so I guess haha this is probably on purpose). Had to take a bit more rest than I have previously (60-90sec today vs. 45-60 sec previously)
D. AMRAP UB seated pullups x 4, rest 3 minutes easy C2bike between sets
*https://youtu.be/KSvVoCytUZQ
E. Accumulate 7 strict pullup negatives w/ weight vest – as slow as possible, rest as needed to maintain quality

=Good – rested 60sec between reps. Negative 5-7 seconds.

PM
For time:
800m AAR
20 box jumps @ 20“
800m row
80 DU
800m ski
20 box jump overs @ 20“
1600m C2bike
10 burpee box jump overs @ 20“

= 22:45

Felt like I was able to keep paces fairly consistent/methodical. Broke DU’s up into 25/25/15/15 – extra sets allowed me to move through these quicker/take less rest, rested 10seconds between each set, tripped up twice total. Pace = Run @ around 7min/km, row @ 2:11, ski @ 2:18, C2 @ 2:08.

Energy: 8

Soreness: minimal – back/shoulders

Sleep: 7hr 40min + Sleep Quality: 9

Motivation: 8

Training Quality: 8 – morning was great (didn’t get to PM session today)

AM
Crossover Symmetry Activation protocol
+
Kipping HSPU:
AMRAP UB set x 4
Rest = 2 minute easy C2bike

=11|8|8|8 – yay! Definitely felt the pump after the first set. Stoked about the consistency in larger sets here, and wooo that last rep was tough.
+
TTB:
AMRAP UB set x 4
Rest = 2 minute easy C2bike

=7|6|6|6
+
AMRAP Kipping Pullups x 4
Rest = 2 minute easy C2bike

=6|6|7|5
+
5 x 5 banded strict CTB pullups
*focus on scap retraction at top of pull (chest touching). Hold each rep for 1-2 sec at top
**rest as needed

=First set w/red+blue, remaining sets w/smaller green band. Yikes. Struggled with 4th/5th rep on all sets getting my chest all the way to bar – tried to get as close as possible while getting the most out of scrap retraction.
+
Crossover symmetry recovery protocol

PM
5 sets:
20 alt wall-facing shoulder taps
..immediately into..
30 sec max empty barbell Zpress
-rest to recovery-
+
A1. 5 straight leg raises on stall bars x 5, rest as needed
A2. 30ft plank walk x 5, rest as needed
A3. 20 sec arch body hold + 10 arch body rocks x 5, rest as needed
A4. 20 sec hollow hold + 10 hollow rocks x 5, rest as needed

Energy: 9

Soreness: 3/4 – glutes, left hamstring tightness

Sleep: 7hr 20min + Sleep Quality: 9

Motivation: 7/8

Training Quality: 8

AM
A. 4 OHS x 5, rest 2 min
*all at heaviest set from last week

= 125lb, 3rd and 4th set felt strongest. A little shakey in shoulder stability on 4th rep during 3 sets – felt much stronger than last week overall.
B. 5-7 snatch grip seal rows @ 3111 x3, rest 2 min
*increase weight from last week

= 95lbs – 6reps all sets
C. 5 back squats x 5, rest 2 min
*build each set

= 125|135|145|155|160 – this felt very strong today. Focused on slower/controlled descent. Felt more upright and stronger/stable in torso – super stoked about that, felt like it was easier to breath and just helped me feel stronger overall. That 160 definitely felt much stronger than the last time I did it.

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

=350|398|408 – happy about getting over 400 today! Energy/strength felt better today
+
1000m builders
250m @ 60 min pace
250m @ 5k pace
250m @ 2k pace
250m @ faster
-rest 3 min-
x 2

= times below. Paces felt solid today, was able to hold them all fairly easily/consistently between both rounds. 60min pace has become more like 2:18, 5k 2:10, 2k 2:05 and last pace held below 2:00 ( averaged approx 1:58). Felt good today!

+
2 sets of Row Technique series- re-establish mechanics

^ First 1k

^2nd 1k

Energy:

Soreness:

Sleep: + Sleep Quality:

Motivation:

Training Quality:

TTT TD #57
*TBA
(We can modify this if needed- I’ll be there Saturday so we’ll just make a game day decision based on how you are feeling)

= 17:29 with DB’s. Used 25/30/35/40 increasing DB weights.
+
Trunk:
A1. 6-8 stability bar stir-the-pot each direction x 3, rest 1 min
A2. 40 sec side plank each side x 3, rest 1 min
A3. 6 hamstring sliding eccentrics each side x 3, rest 1 min
*https://youtu.be/dE5d39sErBU
A4. 18-22 GHD situps x 3, rest as needed

Energy: 8

Soreness: 3/4 – glutes, lats, shoulders/traps

Sleep: 7hr 20min + Sleep Quality: 9

Motivation: 8

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

= Good, not quite as solid as Saturday. Max distance today =About one hand short of 1 full mat. Struggled a bit today just finding balance/control after kicking up. Did have a few really solid walks, not as many as I have been getting.
+
A. 3-6 UB ring thing strict muscle ups x 5, rest as needed

= 4reps for all sets, 2min rest between sets
B1. 2-3 chin-ups x 5, rest 1 min
*rest as needed between reps to maintain quality

= 2 reps all sets, all as unbroken
B2. AMRAP-1 low-ring pushups @ 3333 x 5, rest 3 min

= 4|4|5|4|4 felt harder today than LW, specifically pushing out of bottom
C1. 20-40 sec hang from rings x 4, rest 30 sec

22|22|25|30 Felt a bit stronger over LW
C2. 100ft 2-KB farmer’s carry x 4, rest 30 sec

= 72lb KB – definitely need to be using this weight for farmer carry, challenging but completely doable, grip was feeling this by last 25ft.
C3. 100ft 2-KB front rack carry x 4, rest 30 sec

= 35lb KB – I think I could do the 53lb but struggled to get it into FR position.

PM
For time:
40 cal C2bike
60 2-DB box step overs @ 35#/20″
40 cal C2bike

= 10:38 Both bikes were below 3min, tried to keep above 1000cal pace but dropped after first 20cal on first bike. Second bike was able to cals up above 900cal pretty quickly and then kept up above 1000cal for last 15-20 cal. DB steps were tough – felt this in my grip and back (more sides) the most. Broke up as 8|8|8|8|6|6|6|5|5 and kept rest to 12 seconds or less. I was pretty happy with minimizing rest and adjusting to smaller sets to keep rest the same. Felt like I was able to push pretty hard today, love it!

Energy: 7/8 (better today than Mon/Tues, similar to yesterday)

Soreness: 4 – traps/shoulders, glutes

Sleep: 8hr 30min + Sleep Quality: 9

Motivation: 6

Training Quality: 6/7

Crossover symmetry activation
+
20 minute HSW practice

=Really solid (did this Saturday). Felt very controlled in kicking up/holding HS/shoulders. Max distance today = 7steps (pretty sure) this felt like the farthest I’ve gone (yay!) I think it was a total one one full mat.
+
2-4 UB S.HSPU x5-10, rest as needed
*focus on changing directions quickly when your head makes contact with the mat. Use same target as last week
+
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

= I only did one round/set of this all the way through, figured that was what you meant lol but let me know if it was supposed to be two. Increased volume by 2 sets (did 4 reps for 8 sets last time) so did 4 reps for 10sets this week.
+
A1. 35-40 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

=35lb DB’s, 35sec each round, this felt stronger than last time I did them, less shakey/fatigue in last 10seconds of holding.
A2. AMRAP UB pike HSPU to 2″ deficit (toes or knees on box) x4, rest 90 sec

= 5|6|6|6 – used 15lb plates (used 10 previously) for deficit, toes on 24” box.
B. AMRAP single arm DB strict press from half kneeling (tight midline brace) @ 3131 @ 25-30# x 3 sets p/ arm, rest to recovery

= 8R 9L|9R 10L|8R 8L – used 25lb DB
C. Accumulate as many strict pullups as you can in 12 minutes

= 12
D. AMRAP UB seated pullups x 3, rest 3 minutes easy C2bike between sets
*https://youtu.be/KSvVoCytUZQ
E. Accumulate 5 strict pullup negatives w/ weight vest – as slow as possible, rest as needed to maintain quality

PM
Alt. EMOM 30 min:
min 1: 8-12 alt DB snatch @ 40#
min 2: 40 DU
min 3: 8-12 alt hang CJ @ 40#
min 4: 6-8 2-DB box step overs @ 40# ea hand
min 5: Rest

= Did first 3 rounds @ 8reps/round for DB movements then upped to 10reps/round for last 3 rounds. Went unbroken on 3 of 6 sets on dubs. Did 6 reps on all rounds of step overs (if I’m being honest I probs should have gone up to 8, was finishing these in about 25seconds). Breathing felt really solid, C+J felt strongest of all mvmts with snatch close second. Felt like my hips were really involved in both snatch and C+J. Shoulders felt solid/stable too. Grip got a tiny bit spicy.

Energy: 7

Soreness: 3 – glutes

Sleep: 8hr + Sleep Quality: 8

Motivation: 7

Training Quality: 8 – best I’ve felt all week

Crossover Symmetry Activation protocol
+
For quality:
55 kipping HSPU
*in sets of 5 minumum

= First set 12! Then 7|7|6|6|7|5|5 – kept rest to 2min or less between sets. That first set felt AWESOME today! Felt fast and fluid less pausing in top/bottom. Probably the best these larger sets have ever felt, feeling less fatigue in later sets as well.
55 seated barbell Z-press @ 75#
*in sets of 5 minimum

= First set 7, then 7|6|5’s for remaining reps
45 TTB
*in sets of 5 minimum

= First set 8! Then 8|7|6|5|6|6 – kept rest to 2min or less here as well. So solid! Feeling tension more and more and more consistency in getting a good grip each time I jump up. Still noticing a bit of leg bend and trying to minimize/practice that repetition with the straight legs/tension. I think I could have done more than 8 in the first few sets but my right hand started slipping a bit.
45 kipping pullups
*in sets of 5 minimum

=First set 6, then 7|5|6|6|5|6|5 – kept rest to 60-90sec. Similar notes to TTB today, really solid but felt like grip was a bit of a limiter (weird bc I’ve never felt that before, maybe bc more time building up on bar with these larger sets).
**this week- on each movement- open with an AMRAP set.
+
Shoulder Recovery (by Ryne)
A. Crab extensions; 10 reps x 3
B. Supine loaded shoulder flexion stretch; 10 reps x 3
C. Supine corkscrew; 10/arm x 3
D. Bent elbow shoulder CARs; 5/arm x 3
*https://www.youtube.com/watch?v=Nar6QCWjQto&t=14s

PM
30 minute ski erg @ conversational pace
*E3MOM – 30 sec HS hold
*alternate between wall-facing and facing away

=This felt great, felt solid about moving right into HS holds from ski. I may have pushed a bit higher than conversational 😬 did a total of just over 5k total and had average pace of 2:23.3
+
A1. 5 straight leg raises on stall bars x 4, rest as needed
A2. 30ft plank walk x 4, rest as needed
A3. 20 sec arch body hold + 10 arch body rocks x 4, rest as needed
A4. 20 sec hollow hold + 10 hollow rocks x 4, rest as needed

^Good