Energy: 4 felt worn down today, maybe could have taken an extra rest day, I think trying to push it a little too hard after having stitches and just trying to stay on track with programming plus starting new job all caught up to me felt exhausted and tired most of the day.

Soreness: minimal

Sleep: 8hr 20min + Sleep Quality: 8

Motivation: 4

Training Quality: 6

AM
A. 5 OHS x 5, rest 2 min
*start @ 95# and build each set

= 95|105|110|115|125 – shoulders felt a little unstable ish today or maybe just tired/low energy. Mobility in hips felt great and overall happy with weights here.
C. 6-8 snatch grip seal rows @ 3111 x3, rest 2 min
*increase weight from last week

= 85lbs (+10lbs from LW) – Did 8 reps all rounds, feeling good
D1. 60ft safety bar walking lunge x4, rest 1 min

= Bar + 10lbs – good
D2. 60ft FRONT rack yoke carry, rest 2 min
*empty yoke

=good – noticed this felt stronger than last time I did it, yay!
D3. AMRAP-2 2-DB Z-press @ 30# ea. x4, rest 1 min
D4. AMSAP wallfacing HS hold x4, rest 2-3 min
E1. 4-5 barbell RDLs x 4, rest as needed
*+10@

= 165lbs – Did 4reps/round, solid!
E2. 4-5 barbell hip thrust x 4, rest as needed
*+10#

= 235lbs – Did 5reps/round, I did this with my back on the blue mat all stacked up vs. with my back on a bench. Noticed it felt a bit “easier” with the mats/my back angle a little less. Is this okay? Or should I stick to back on the bench.

PM
ROW CLUBBB – but on a C2bike
3 x 12 sec C2bike- establish max watts
*rest 2-3 min between
(skip this if it is sketchy on your stitches)

= 589/635/624
+
1500m builders
300m @ 60 min pace
300m @ 5k pace
300m @ 2k pace
300m @ 1k pace
300m @ sprint
-rest 2 min-
x 4
+
15 min easy C2bike

= this went well, stuck to paces ( 2:20/2:12/2:05/1:55/sub 1:55) pretty closely. The only thing that fell off a bit was the 1k pace in the 3rd/4th round got up to about 1:57/1:58 and the sprint in 3rd and 4th round was difficult to get under 1:50 (was able to keep around 1:40-1:45 in first two rounds).

Times for each round=3:08.9|3:07.0|3:07.8|3:07.9

Energy: 8

Soreness: none

Sleep: 6hr 45min + Sleep Quality: 6

Motivation: 8

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

=Solid. Practiced this Saturday too. Starting to accumulate more consistent smaller sets of steps, so mostly in the 3-5 step range but happening more frequently.
+
A. 3-6 UB ring thing strict muscle ups x 4, rest as needed

= 5|4|4|4 rested about 2min between sets. These feel better and better each week, transition stronger, trying to focus on pulling as far as possible to chest before transitioning.
B1. 2-3 chin-ups x 4, rest 1 min
*rest as needed between reps to maintain quality

= 3|3|3|3 – all sets unbroken, quality super good on these today. All sets felt pretty equally as strong and did not fatigue or degrade much across sets.
B2. AMRAP-1 low-ring pushups @ 3333 x 4, rest 3 min

= 6|5|5|6 – Felt stronger over last weeks
C. 20-40 sec hang from rings x 3, rest as needed

=25sec|25sec|30sec – these were more difficult than I thought, really focused on staying active in shoulders.
D. 100ft 2-KB farmer’s carry x 3, rest 1 minute

=53lb KB – I feel like I should go up to the next weight on these…. I can do 100ft unbroken without any problem or much discomfort really.

PM
30 minute ski erg @ sustainable pace

=Was able to complete 25min, just a tiny bit strapped for time.

Averaged 2:25.7 pace for just over 5k (5150)….felt really good. breathing really consistent and never felt like I was over exerting but happy with that pace over that time.

Energy: 8

Soreness: minimal – lats/shoulders and a bit of tightness in knee where stitches are

Sleep: 8hr +Sleep Quality: 9

Motivation: 9

Training Quality: 8

(easier through weekend- limit knee flexion)
Crossover symmetry activation
+
AMRAP 30-45 min @ 70% effort
400m ski
20 pushups
400m ski
20 ring rows
400m ski
20 hollow body rocks
400m ski
20 V-ups

3+1 ski and 15 pushups – felt great, no issues w/knee or stitches (yay)

Energy: 8 morning, 6 afternoon

Soreness: 4/5 – glutes, quads, hamstrings, shoulders/traps

Sleep: 6hr 15min + Sleep Quality: 9

Motivation: 8

Training Quality: 7

AM
10 min A/B @ slow/building warm-up pace
*Start easy & increase speed every 2 minutes getting HR to about 80-85% of Max.
+
Training:
3 sets:
A/B 15 sec @ 100-150 Watts higher than 90 sec Max Cal Wattage
A/B 30 sec @ 100-200 Watts
A/B 15 sec @ 100-150 Watts higher than 90 sec Max Cal Wattage
A/B 30 sec @ 100-200 Watts
A/B 15 sec @ 100-150 Watts higher than 90 sec Max Cal Wattage
A/B 2:15 @ 100-200 Watts

=This was pretty tough for me to hold at prescribed watts. I was able to do it for almost all sets, and it felt like max effort. My legs felt really terrible, like maybe not enough warm up (that’s on me – I did the 10min that you had me do which is normally enough and I feel great, muscles just felt tight today or like lactic acid, maybe dehydrated).
+
Rest 3 min
+
For time:
A/B 1/3 Calories from 10 min Test @ 50-100 watts higher than 10 min Max Cal Wattage
Rest 4 min x 2 times through the entire thing.
(123 was your score when we first started- I think that’s about a 260-270 avg watts)

=1/3 calories of 123 is about 40 cals and used the watts you gave so shot for 310-350 watt.

=3:12 (only had time to do this once), started out strong and felt great and about 15 cals in this started to get tough. Was able to hold consistently around the 315-322 watt throughout. By the end I was breathing hard/gassed.

PM
Crossover Symmetry Activation protocol
+
For quality:
50 kipping HSPU
*in sets of 5 minimum

= 10 first set, then sets of 6 for reps 11-40 (rested 1:30-2min between) and last 10 in 2 sets of 5. Stoked these are staying consistent! Felt really powerful from hips today, like my arms were doing less work than normal and stuck to a pretty strict 1:30-2:00 rest break.
50 seated barbell Z-press @ 75#
*in sets of 5 minimum

= 7 first set then 5’s for remaining reps
40 TTB
*in sets of43 minimum

= 6|6|6|6|4|5|5|5 – same notes as past few weeks, still feeling great!
40 kipping pullups
*in sets of 4 minimum

= 6 first set, then 5’s for remaining reps – same notes as past few weeks here too, felt slightly fatigued by the time I got to this but they still felt good!
**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

Energy: 9 morning 6/7 afternoon

Soreness: 4/5 – shoulders, glutes, hamstrings

Sleep: 8hr 15min + Sleep Quality: 9

Motivation: 8

Training Quality: 7/8

AM
A. Build to a heavy of the complex: 1 squat snatch w/ 2 sec. pause in hole + 1 hang squat snatch w/ 2 sec pause in hole

= 95lbs – Felt so great today!! Fast under the bar and was catching in bottom really well.
B. Accumulate 3-6 sets of complex @ 95% of “”A”” loading
*moderate loading- focus on midline and OH stability. Slight increase from last week

@90lbs for 5 sets (attempt at 6th, missed the hang) Same notes as “A” quality really great I wish I had taken some video. I got tired on the 5th/6th sets and caught a little forward but otherwise real happy with quality – bar really close and getting under it fast, shoulders felt great and stable.
C. 8-10 snatch grip seal rows @ 3111 x3, rest 2 min
*increase weight from last week

= 75lbs (+10lbs from LW) – solid! Tempo on point too 🙂
D1. 60ft sandbag bearhug walking lunge @ 60-100# x4, rest 1 min

= 60lb bag – went down a bit in weight and tried to move through this a little faster.
D2. 60ft back rack yoke carry, rest 2 min
as heavy as you can while maintaining a strong midline brace

= yoke +60lbs
D3. AMRAP-2 2-KB Z-press @ 26# ea. x4, rest 1 min

= 10|9|10|9
D4. AMSAP wallfacing HS hold x4, rest 2-3 min

= 42sec|35sec|40sec|35sec
E1. 5 barbell RDLs x 4, rest as needed
*+10@

=155lb – great
E2. 5 barbell hip thrust x 4, rest as needed
*+10#

=225lbs – also great !

PM (5:30pm)
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

^Good, feel like this is going to be super helpful for my premature arm bend/pull.
+
3 x 12 sec row- establish max watts
*rest 2-3 min between

336|346|371 – This didn’t feel great, felt slow/sluggish/not powerful
+
500m builders
100m @ 60 min pace
100m @ 5k pace
100m @ 2k pace
100m @ 1k pace
100m @ sprint
-rest 90 sec-
x 5

= Goal Pace’s were 2:22|2:09|2:00|1:51|sub 1:51

First two paces were held easily, after first set I adjusted the 3rd/4th/5th bc I wasn’t able to sustain them. Adjusted to 2:05|2:00|sub 2:00 respectively and those were still tough but sustainable through sets. My arms and glutes both felt pretty tired, I only had about 3hrs between sessions today maybe that contributed to slightly lower energy (or really less ability to push high effort). Overall this felt solid, once I got to the sprint I felt like I either wasn’t able to push much or barely.
+
2 sets of Row Technique series- re-establish mechanics

Energy: 8

Soreness: 2/3 shoulders/lats

Sleep: 7hr 45min + Sleep Quality: 8

Motivation: 7

Training Quality: 7

TTT TD #55
*27-21-15-9 Calorie row/DB thrusters #35

=12:25

Broke up 27 as 7/5/5/5/5, 21 as 6/5/5/5, 15 as 3 sets I don’t remember how, 9 as 6/3 (lesson learned in making sure I know all the reps I have to do ahead of time)

Rowing paced first round 800-900, second around 750, third 730-740ish

This was tough ….. I also was trying to think positively – there was no way in hell I would have done 35lb thrusters this time last year (I think this would have been possibly not doable during the open last year either) so really happy with progress here 🙂
+
Trunk:
A1. 6 stability bar stir-the-pot each direction x 3, rest 1 min
A2. 30 sec side plank each side x 3, rest 1 min
A3. 5 hamstring sliding eccentrics each side x 3, rest 1 min
*https://youtu.be/dE5d39sErBU
A4. 15-20 GHD situps x 3, rest as needed

Energy: 8

Soreness: 6 – Quads, glutes, triceps (woof!), traps, delts

Sleep: 6hr 45min + Sleep Quality: 8

Motivation: 8

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

= A bit better than Saturday! Started to really catch a rhythm in the last few minutes. I didn’t count steps very well ::facepalm:: but pretty sure it was 6, it was definitely the farthest I’ve ever walked (almost a full mat). Felt like I was keeping my legs and body my rigid/straight/tight. I did notice that when I do start to fall it’s because my body starts kind of leaning to one side. Shoulders felt strong and little fatigue.
+
A. 3-6 UB ring thing strict muscle ups x 4, rest as needed

=4 each set – so in weeks before I was touching my feet to the ground after each rep. Today I did all sets of 4 without touching feet, focused on keeping tension throughout and these felt so strong. 4th rep got tough in sets 3/4 but still did with quality, no grindy or gross reps.
B1. 1.1.1 chin up negative w/ weight vest x 4, rest 1 min
*rest as needed between reps to maintain quality

=Good – minimal rest between reps 10-30seconds
B2. AMRAP-1 low-ring pushups @ 3333 x 4, rest 3 min

= 4| 5|5|5
C. EMOM 10 min: 15 DU + 1 rope climb
*if needed- rest an extra 1-2 minutes after minute 5

=Solid! First 2 rounds had 1 trip up both rounds otherwise remaining 8 rounds went unbroken on dubs and went straight to rope. Was finishing dubs in 10-11 seconds and finishing the round between 24-28 seconds. Last 4 rounds on rope had to take a third pull (wasn’t pulling my legs in enough). Did not take the extra rest half way through.

PM
10-15 minute mixed erg warmup
+
AMRAP 20 min:
50 WB
50 1-DB box step overs @ 35#/20″
50 cal C2bike

=2+20

Second round was significantly faster (maybe 45-50sec) mostly due to breaking up reps better. First round I did 20/15/8/7 WB, unbroken DB step overs but held DB on my shoulders w/my hands. Second round went straight to WB and just went into it thinking do a set that feels fine and able to pick the ball up immediately from the bike. Ended up doing 12/12/12/8/6 was able to keep rest much faster and did the set of 50 about 10-20 seconds faster. DB step overs second round put the DB in the same spot but was able to balance on my shoulders without having to hold it and allowed me to move much faster (did these about 20-30sec faster).

Energy: 8

Soreness: 7 – quads, glutes, hamstrings

Sleep: 7hr + Sleep Quality: 8

Motivation: 8

Training Quality: 7

AM
5 min A/B @ Easy Pace
5 min A/B @ Moderate Pace, Getting Slight Pump in Legs & Breathing Elevated
+
Training:
Every 6 min x 5 sets:
A/B 3 min @ 30 min Pace
A/B 45 sec @ 10 min Pace
A/B 15 sec @ Hard Finish Effort
Easy spin on bike during rest break
+
Cool-Down:
5 min A/B @ Slightly faster than easy pace
5 min A/B @ Easy “Nose” breathing pace. Focusing on Deep Diaphragmatic Breathes Through Belly

=30min pace started out first round at 228-240 watt, dropped a bit and 208-217 watt was the more consistent pace through remaining sets. 10min pace consistent at between 320-360 watt. Hard finish was at or above 408 watt – this was tough and I felt like should have been higher. My quads were sore this am, this actually helped/felt ok but could feel a bit of fatigue during that last hard effort push pace.

PM
Crossover Symmetry Activation protocol
+
For quality:
45 kipping HSPU
*in sets of 5 minimum

=10 first set, then 5’s for remaining reps. Took 90sec rest after first set and was not quite enough time, also tried to stick to 30sec rest between sets but had to bump to 1min bc failed a few 5th reps. Overall, felt great just playing with minimizing rest. Stoked about that first set.
45 seated barbell Z-press @ 75#
*in sets of 5 minimum

=6 first set, then 5’s for remaining reps. Took 1-2min rest between sets
33 TTB
*in sets of 3 minimum

=5 first set. Then 7|6|6|6|6 – Felt great and consistent. Really focused on keeping tension in body and keeping legs straight.
33 kipping pullups
*in sets of 3 minimum

=6 first set. Then 5|6|6|5|5 – same notes as TTB, similar quality and #reps/set to last week.
**this week- on each movement- open with an AMRAP set.
+
4 rounds for quality:
10 scap pushups on elbows
10 handstand shoulder ‘shrugs’ facing wall
15 V-ups
30 sec 1-arm KB farmer’s hold ea. side

^ Good. Used 70lb KB for holds

Energy: 8

Soreness: 6 – glutes, quads, hamstrings, lats, shoulders

Sleep: 8hr 10min + Sleep Quality: 7

Motivation: 6

Training Quality: 7

Crossover symmetry activation
+
20 minute HSW practice

=Did this on Saturday. Similar to previous weeks, had a few times where I was able to take some steps (4 steps was max distance today) and a few long/controlled holds. Thanks for the feet together cue, makes a HUGE difference and helps me remember to keep everything tight.
+
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

= 8 total sets, 4 reps on all, used 1abmat. Last time I did this, I hit 2skull mat depth – I chose to stick with the abmat to preserve quality, get more volume in, and practice the changing directions (I still struggle with this a bit even with the abmat).
+
A1. 35 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 – challenging
A2. AMRAP UB pike HSPU to 1″ deficit (toes or knees on box) x4, rest 90 sec

=6|7|8|8 – Worked on making more of a triangle with my hands/head – I think I was trying to get my head directly in between hands previously.
B. AMRAP single arm DB strict press from half kneeling (tight midline brace) @ 3131 @ 25-30# x 3 sets p/ arm, rest to recovery
C. Accumulate as many strict pullups as you can in 12 minutes

=15 – These felt great today! Almost all reps pretty smooth, maybe 2 or 3 a little grindy but otherwise smooth and controlled.
D. Accumulate 5 strict pullup negatives w/ weight vest – as slow as possible, rest as needed to maintain quality

=Good, slow/smooth/controlled throughout RoM – rested about a min in between (not needed just took the time between reps to set up sandbag)
+
3-4 sets, goal is UB:
50ft sandbag bearhug carry
10 sandbag bearhug squats
50ft sandbag bearhug carry
5 sandbag bearhug carry
-rest to recovery between sets

=The sandbag officially doesn’t crush me as much as it used to. This was hard but not death like it used to be. Did 4 sets and rested about 2min (I could have probably rested a little longer but was rushing a little to get to work) Did them all unbroken. Reps 7-10 were tough (probably most challenging of all 15 total reps in each set), both walks good, and then finishing set of 5 were good.

Energy: 7

Soreness: 3 (upon waking) glutes/quads, quads got more sore as day went on

Sleep: 8hr 10min + Sleep Quality: 10

Motivation: 8

Training Quality: 7

AM
A. Build to a heavy of the complex: 1 squat snatch w/ 2 sec. pause in hole + 2 OHS w/ 2 sec pause in hole

=90lbs – hip still a bit tight but definitely feeling better this week over last. Feels slightly restricting in ability to generate power from hips (again, much better than last week). Shoulders felt a bit fatigued/tight. Weight felt a little heavy/slow in the beginning but got better as reps went on and felt much better into “B” working sets.
B. Accumulate 3-6 sets of complex @ 95% of “”A”” loading
*moderate loading- focus on midline and OH stability. Slight increase from last week

=completed 6 sets at 85lbs, rested about 90sec between sets
C. 10 snatch grip seal rows @ 3111 x3, rest 2 min
*wear a belt loosely and brace midline INTO belt. Make sure you are breathing while bracing.

=65lbs – clear on what the tempo means now hahaha 🙂 whoops
D1. 50ft sandbag bearhug walking lunge @ 60-100# x4, rest 1 min

=100lb bag – these were tough and I wanted to push/challenge myself with the weight. Feel like this would have buried me a few months ago.
D2. 50ft snatch grip bamboo bar walk w/ hanging KBs x4, rest 2 min

=26lb KB’s – good
D3. AMRAP-2 2-KB Z-press @ 26# ea. x4, rest 1 min

=10.11.10.10
D4. AMSAP wallfacing HS hold x4, rest 4 min

=50sec/42sec/45sec/
E1. 5 barbell RDLs x 4, rest as needed
*all at heavy 5 from last week

=145lbs
E2. 5 barbell hip thrust x 4, rest as needed
*all at heavy 5 from last week

=215lbs

PM
ROW CLUBBB
TBA

=Paces in blue are goal paces, purple is actuals. 500m @ goal 2k and then into last 250m were two most challenging but overall these paces were not too difficult to achieve or too taxing. Legs were a little tired by end of day more so than this morning.