Energy: 7 – declined as session went on

Soreness: 0 except for a bit of left hip junk (going to get in with Tony this week) its much better than last week just still a bit tight.

Sleep: 6hr 20min + Sleep Quality: 6/7

Motivation: 8

Training Quality: 5/6 – first part went well but the metcons felt like I didn’t have much energy to push super hard – chalking it up to a long weekend of not great sleep and not enough food

AM
10-15 minute HSW practice
*spend 5 minutes doing drills – then 10 min walking into wall or out on the floor
+
**no progression this week- work on progressing quality

=Similar to last week, control feeling really strong. Multiple long holds. Less consistent on the steps this week but shoulders felt very stable and less fatigue.
A. 2-5 UB ring thing strict muscle ups x 4, rest as needed

=3.4.4.4 – strong, feeling progress here week to week – less muscle fatigue, better/more smooth transitions
B1. 1.1 chin up negative w/ weight vest x 4, rest 1 min
*rest as needed between reps to maintain quality

= controlled through RoM, felt strong, 10sec rest between reps
B2. AMRAP-1 parallette pushups @ 3333 x 4, rest 3 min

=5.5.5.5 – these felt ridiculous hard today for some reason
C1. 12 alt wallfacing shoulder taps x 4, rest 1 min
*focus on a tight bodyline

=Solid
C2. 2 rope climbs w/ legs x 4, rest 3 min

=All rope climbs in 2 pulls (I think that’s a first since we’ve been doing this in this format), really tried to limit rest to 10seconds between reps. Stoked about the progress here, usually I fatigue pretty fast and have to go to 3 pulls.
+
5 RFT:
10 russian KBS @ 70#
10 hand release pushups
1 wall walk

=7:25 – ish – with a clock restart 😐 HRPU were most difficult/limiter, started to feel fatigue after 1st round, broke up reps in 3rd and 5th round. WW were good, was able to move into them quickly and just go – feel like in the past these would have been super slow so feeling like that is progressing.

PM
10-15 minute mixed erg warmup
+
3 sets:
30 WB @ 14#
10 squat cleans @ 85#
10 FS @ 85#
-rest 4 min between sets-

=3:39/3:58/3:34

I really didn’t have it in me to push on this so did it “to move” and get through it. Mentally I was a little annoyed and tired of not feeling great but I think I did well letting that expectation go and was happy to work through that and complete it. Squats/cleans felt good on hip so was happy about that, they were just slow 🙂 WB – broke them up differently each round just playing around with how that feels and what’s smarter for me. My fastest round was the round I broke them up most (12/10/8 – 3rd round, 10/10/10 – 2nd round, 22/8 – first round) I ended up taking a long rest into the cleans on the first round after doing the WB almost unbroken vs. the last round I broke them up took 5sec rest between reps and then was able to move to the BB almost immediately and do my first rep and then ultimately move through those much faster – so much better mentally for me too to be able to take major rest breaks sitting there staring at the BB anticipating.
+
10 min easy C2bike

Energy: 8

Soreness: left hip/glute/groin/IT band still very tight today

Sleep: 8hr 45min + Sleep Quality: 10

Motivation: 8

Training Quality: 8 – similar to Monday, energy continues to improve and am able to push HR a bit more while still feeling pretty good. Very odd with the hip thing, anything deadlift felt completely fine, the snatch probably felt worst and was feeling that complete lack of power from my hips again, ugh. Hoping this will go away with a few days off this weekend.

AM
A1. 2 slow snatch grip DL x6, rest 90 sec.
*5 sec from ground to hip- I’m not going to dictate weight this week- go as heavy as you can while maintaining good technique.

=145.155.155.160.165.170

^ Heaviest set today +15lbs from heaviest set two weeks ago. Felt solid, smooth off floor.
A2. 1 squat snatch x6, rest 90 sec.
*same note as A1

=85.90.95.95.85.85 Did power snatch today to lowest depth that felt comfortable with hip/groin
B1. 3 OHS @ 3331 x4, rest 90 sec.
*moderate loading- focus on midline and OH stability. Slight increase from last week

=65lbs.65.75.75 – kept it super light with hip, first set felt a little janky but improved over sets I think as my hip loosened up.
B2. 5 snatch balances w/ 2 sec hold in bottom position x4, rest 90 sec.
*55-85#- focus on speed of drop and TENSION as soon as you get to your bottom position

=65lbs.65.65.65 – similar note, got better as sets went on. Felt great in my shoulders and quick getting under bar.
C1. 20-30 sec. OH yoke hold x4, rest 1-2 min
*wear a belt loosely and brace midline INTO belt. Make sure you are breathing while bracing.
**if the yoke is too heavy- hang KBs on bamboo bar and hold that OH

=30sec all sets (bamboo bar w/35lb KB’s)
C2. 10-12 sandbag bear hug squats @ 1131 x4, rest 1-2 min
*focus on midline brace and not losing torso positioning

=10 all sets – off these are so tough for me. Rep 7/8/9/10 get really challenging. As hard as it is I like the tempo on these (feel like it helps that staying upright in the squat that I need to work on) and I REALLY feel it in my glutes.
D1. 25-35 sec hollow body hold on GHD w/ hand overhead x3, rest as needed
D2. 30-40 sec. weighted sorensen hold (25-35# plate on chest) x3, rest as needed
E1. 5 barbell RDLs x 4, rest as needed
*building to a heavy 5

=125lbs.135.140.145 – good
E2. 5 barbell hip thrust x 4, rest as needed
*building to a heavy 5

=175lbs.195.205.215 – Good

PM
ROW CLUBBB

For time:
5k row
*record avg 500m pace

=Felt solid. 10 seconds slower than last 5k test and I will take it considering I have not done row club in 2 weeks, coming off this cut and the general state of my body/energy the last 2 weeks. I felt like I stuck to my pace (I was aiming for 2:07 average) and wanted to keep all splits below 2:10 or better. Noticed the energy difference (lack thereof) the most towards the end when I started to push pace, just felt like I did not have much gas in the tank, it was extremely difficult to get much under 2:00pace in each pull. I was gassed at the end so feel like I paced well and pushed well at the end but just did not have as much to give today
+
800m walk with your friends 

Energy: 7

Soreness: 3/4 shoulders, lats. And left leg issues significantly improved today, way less tight

Sleep: 7hr + Sleep Quality: 8

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
+
90 sec Max Cal A/B
*Track total calories, average RPM/wattage held, and any notes on point of drop off as well as perceived limiters.
+
…immediately into
10 min A/B @ 100-200 watts

= that 90seconds was brutal. Generally, my energy has been much better/improved; the only place where I still notice it is lacking is when I try to really push hard or go max effort (similar to the last 1k on the 5k row on Tuesday).

Started off between 700-800 watts and was only able to hold until about the 20second mark. Felt like pace REALLY fell off at 50 seconds and was basically not even able to sprint after that, it was challenging just to hold above 400watt. Legs felt like they had nothing – drop off was less in breathing and more in like my muscles felt like they had no juice to go and my head felt like it was going to explode.

PM
Crossover Symmetry Activation protocol
+
For quality:
40 kipping HSPU
*in sets of 4 minimum

= 8.5.5.5.4.5.4.4 – stoked with that first set. These didn’t feel as great today as they have been, couldn’t put my finger on it, just not as great but still good.
40 seated barbell Z-press @ 75#
*in sets of 5 minimum

= 6 first set, 5’s through the remaining reps – last two sets were tough
30 TTB
*in sets of 3 minimum

= 8 first set, woo! Then 7.6.4.6 – feeling really good here, Ansley watched my last set, said I was losing a bit of tension towards last few reps bc I had some leg bend, so want to keep focusing on/working on keeping that tension through body/legs by staying straight
30 kipping pullups
*in sets of 3 minimum

= 6 first set. 5.6.5.6.5 – felt really strong today 🙂 felt like I was generating lots of power in my kip, just real happy about these.
**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

Energy: 8

Soreness: glutes. Also, left hamstring, hip flexor and IT band real yuck today

Sleep: 7hr 25min + Sleep Quality: 5/6

Motivation: 9

Training Quality: 8 – best I’ve felt in almost 2 weeks, no lightheadedness or extreme energy dips

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

= So good today! I took 5 steps twice. I felt more controlled today (I did more deliberate practice with the drills in first 5min maybe that helped), and think the scissor switch drill is really helping me stay tight with body and translates that to when I’m away from wall. I also had multiple handstand holds for a few seconds that also felt very controlled, the most I’ve ever felt just trying to maintain the hold. The three best walks I had, started with a solid hold. Feels like this is starting to click more. Shoulders also felt good.
+
A. 2-5 UB ring thing strict muscle ups x 4, rest as needed

=3.3.3.4 – Felt much stronger this week vs. 2 weeks ago. Increased reps by one on all rounds. Transitions much better/smoother than 2 weeks ago.
B1. 1.1 chin up negative w/ weight vest x 4, rest 1 min
*rest as needed between reps to maintain quality

=Good, rested about 10-15seconds between reps. Very slow, controlled and same speed throughout descent.
B2. AMRAP-1 parallette pushups @ 3333 x 4, rest 3 min

=6.5.6.5 – good, felt a bit stronger than 2weeks ago.
C1. 12 alt wallfacing shoulder taps x 4, rest 1 min
*focus on a tight bodyline

=Improved – body line felt tighter/more controlled and more stacked over my shoulders/wrists less swaying with hips
C2. 2 rope climbs w/ legs x 4, rest 3 min

=Good, mix between 2 pulls and needing a 3rd baby pull to finish. Tried to get back on the rope within 5seconds of completing first climb

PM
40-60 minutes @ conversational pace:
10 min row
10 min C2bike
10 min ski
10 min AB

=Did 60 min (15min on each) – kept consistent paces throughout. This may have gone a bit above conversational at times, but I felt really good and did not feel trashed/dead at the end. Movement felt good too, even hinging on ski was good, no lightheadedness.

Energy: 6/7 – One of those – energy feels great until my HR starts to spike – type days. Generally felt much better than previous days, but can still notice a difference once I start to move.

Soreness: None

Sleep: 7hr 40min + Sleep Quality: 7

Motivation: 8

Training Quality: 8

*think of this as a “just move” day- if you feel good, stay at the top of the range of reps. If not, stay at the low end.

Alt. EMOM 10 min:
min 1: 8-12 alt DB snatch @ 35#
min 2: 30-50 DU
-rest 5 min-

^Did 10 on the snatch (felt great, smooth) and did as many DU’s as I could to still give myself 30sec of rest (ended up getting 42.40.50.35.50) set of 50 unbroken, these felt solid today, minimal trips.
Alt. EMOM 10 min:
min 1: 8-12 alt DB hang clean and jerks @ 35#
min 2: 6-8 lateral burpees over the DB
-rest 5 min-

^10 on the C+J (tried to focus on using my hips more and less arms) and 8 on the burpee (tried to take these deliberate and slower). Felt good, I’d say this was the one my HR got the highest and the hinging gave me a bit of lightheaded feeling around minute 5 but it passed fairly quickly.
Alt. EMOM 10 min:
min 1: 8-12 hollow body rocks
min 2: 8-10 cal C2bike
-rest 5 min-

^12 Hollow rocks, 10 cal on C2 bike. Solid on both.
Alt. EMOM 10 min:
min 1: 6-10 pushups
min 2: 8-10 cal row 

^7/8 pushups, these felt strong today (like easier than pushups normally do for me) and 10cal row – good.

Energy: 6/7

Soreness: 3 – chest & shoulders

Sleep: 6hr 40min + Sleep Quality: 7

Motivation: 8

Training Quality: 8

*I know I said possibly do the TD but I think you should actually stay a little lighter when it comes to intensity today.. If you happen to feel AWESOME, then go for the TD. If not, do this instead

EMOM 6 min:
2 power snatches @ 75-85#

=85lbs
+
EMOM 6 min:
2 CJ @ 105-115#

=115lbs – solid/smooth, jerk was feeling really good

Both BB movements felt “heavy” for the weights that they were (snatch a bit more than C+J) and just happy to feel like I’m able to generate some power again.
+
A1. 50ft barbell back rack walking lunge @ 75# x 3, rest 90 sec
A2. 15 2-DB RDLs @ 35# ea x 3, rest 90 sec

^Good
+
3 rounds @ moderate effort:
400m AAR
10 burpees
1000m C2bike
5 burpees
-rest 3 min between rounds-

=5:32/5:13/5:17 – Breathing felt good, was able to push my HR a bit higher today and still feel pretty good. Again the burpees and hinging over caused a little lightheadedness but improving over Friday and continues to feel like it’s slowly improving.

Energy: 5

Soreness:

Sleep: 8hr 10min + Sleep Quality: 7

Motivation: 7

Training Quality: 7

AM
A1. 2 slow snatch grip DL x6, rest 90 sec.
*5 sec from ground to hip- I’m not going to dictate weight this week- go as heavy as you can while maintaining good technique. 

=145/155/155/160/160
A2. 1 squat snatch x6, rest 90 sec.
*same note as A1

=85/90/90/95/95/95 – This felt super smooth today – pull felt so easy after doing the snatch gr DL beforehand.
B1. 3 OHS @ 3331 x4, rest 90 sec.
*moderate loading- focus on midline and OH stability. Slight increase from last week

=85lbs all sets
B2. 5 snatch balances w/ 2 sec hold in bottom position x4, rest 90 sec.
*55-85#- focus on speed of drop and TENSION as soon as you get to your bottom position

=65lbs all sets
C1. 20-30 sec. OH yoke hold x4, rest 1-2 min
*wear a belt loosely and brace midline INTO belt. Make sure you are breathing while bracing.
**if the yoke is too heavy- hang KBs on bamboo bar and hold that OH

=yoke was too heavy….womp womp …. I did it once but it was suuuuper wobbly so switched to Bamboo bar w/35 lb KB’s
C2. 10-12 sandbag bear hug squats @ 1131 x4, rest 1-2 min
*focus on midline brace and not loosing torso positioning 

=Did 10 reps each set. Rep 7-10 were tough. Felt like I was able to stay more upright and better breathing than the last time I did these
D1. 25-35 sec hollow body hold on GHD w/ hand overhead x3, rest as needed = 30sec
D2. 30-40 sec. weighted sorensen hold (25-35# plate on chest) x3, rest as needed = 35sec w/25lb plate
E1. 5 barbell RDLs x 4, rest as needed
*building to a heavy 5

=125/135/145/150/155
E2. 5 barbell hip thrust x 4, rest as needed
*building to a heavy 5

=175/195/205/215/225

PM
ROW CLUBBB

2k row @ 5k pace (or estimated 5k pace based on what you were able to MAINTAIN last week)
-rest 2 min-
x 2

= 8:25.8/2:06.5 average pace, 8:25.6/206.4 average pace – Felt great in general, breathing good, tried to focus on less elbow bend/more straight arms until I need to actually pull.
–rest 10 min–
Every 2 min x 10 sets:
30 sec max calorie row 
*again- do not pace. Go out hard. 

=12 first round, 11 for all remaining rounds – This was more difficult than the 2k’s, did not feel powerful at all today.
+
800m walk with your friends 

Energy: 6ish in morning (only felt sluggish for the 3RFT portion), a bit higher in the afternoon. Started adding calories back in today, YAY! So hoping the energy starts to pick up soon.

Soreness: 3/4 – hamstrings and posterior chain

Sleep: 7hr 15min + Sleep Quality: 8

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

=Great! Not too much “progress” necessarily but I had some good holds/steps. Max steps today was 3. I did notice more stability/tension in my body while taking steps. I had a few times where I would step and then fall back the direction that I kicked up from, which normally it is the opposite I will fall all the way over. So, feel like I’m still learning and feeling out where that balance point is especially when I’m attempting to take steps.
+
A. 2-5 UB ring thing strict muscle ups x 4, rest as needed

=First set did 3 then 2 for the remaining 3 sets. Yay for first time ever working on muscle ups! Toughest part was the last little bit of the pull into my chest and then turning over, any maybe figuring out where to turn over (how high to pull).
B1. 1.1 chin up negative w/ weight vest x 4, rest 1 min
*rest as needed between reps to maintain quality

=Great! First set I rested 30sec between reps and then decreased rest and basically did them back to back. They felt fairly “easy” I was surprised at how good it felt. I did this as a hold at the top w/chin over bar then slow controlled descent, is that what you’re looking for? I’m not doing a full rom chin up right? Probably could have asked you about this lol 🙂
B2. AMRAP-1 parallette pushups @ 3333 x 4, rest 3 min

=4.4.3.4 – the tempo crushed me! Fatigued so much faster with that tempo.
C1. 12 alt wall facing shoulder taps x 4, rest 1 min
*focus on a tight bodyline

=Good, also concentrated on breathing (I tend to hold my breath a lot when I do these) so slowed them down a bit to keep that tension and breath.
C2. 2 rope climbs w/ legs x 4, rest 3 min

=Good, first rep was getting 2 pulls consistently and tried to move into second rep in 10sec or less. Limiter on second rep was more muscular fatigue in arms/pulling strength.
+
3 RFT:
10 cal ski
10 2-DB STOH @ 35# ea
15 ring rows w/ feet elevated

=8:35, woo those ring rows crushed me. I was getting the ski/STOH done in about 1:15. Never did more than a set of 5 on the RR and had to rest quite a bit. Played around w/rest time and I think resting less and just knocking out small sets (sometimes just sets of 2) was better than larger rest to do a bigger set (bigger sets just fatigued me for longer. Ski felt really good, felt some power behind this today which has been hard to achieve lately. DB stoh also felt good, arms were fatigued from previous work but did these all unbroken and felt like they were fairly fast. Worked on breathing a bit while cycling these and keeping midline tight.

PM
10-15 minute mixed erg warmup
+
Every 5 min x 5 sets:
30 DU
20 WB @ 14#
8 2-DB devil’s press @ 35# ea **CJ style 
**each set AFAP

2:24/2:22/2:19/2:13/2:10

A lot of this time difference was DU’s …. wowza that first set was a disaster. After the third set, I took my headphones out and I think that may have helped a bit, I think being able to hear the rope or lack thereof effects me sometimes. Either way, the dubs got better each set and finally the last set I completed them unbroken. Weird, they felt great warming up but for whatever reason fell apart during the workout.

WB’s were good, unbroken, breathing felt good. That 14 ball feels so light after using a heavier one the last few times. Could feel my shoulders were a little tired/fatigued from this morning.

Devil Press was most challenging of the three, I tried to move right into them from WB’s even though was tempted to rest. I felt pretty tired by the time I got to this (combo of shoulder fatigue and HR higher after WB’s) and also towards last 2 sets my legs even felt out of gas. Tried to focus on using my hips for power off ground.
+
10 min easy C2bike

Energy: 5

Soreness: 2/3 – shoulders/traps

Sleep: 7hr 40min + Sleep Quality: 7

Motivation: 6

Training Quality: 7

A. For quality: 15 squat snatch @ 85# 
*time how long this takes

= 9:04 – Felt very good, quality consistent across.
B. For quality: 15 CJ @ 135#
*time how long this takes

= 12:58 – power clean on all of these, was catching a bit low on some if them. Jerk felt fast/easy.
C. EMOM 10 min: 1 snatch balance + 3 sec hold in bottom position
*start at 55# and build by feel w/ technical focus. Work on fast lockout 

=55/65/70/75/80/80/85/85/90/95 – Solid
+
TTT TD #51
modification:
5 RFT:
3 DL @ 80-85% 
4 BBJO @ 24″ 
*7 min time cap 

= Went conservative on DL weight (195lbs) due to not doing much volume lately at any heavy weight. Felt good, I did break up one set otherwise did all sets unbroken. Felt like I rested a bit too much in between but didn’t actually keep track.
+
10-20 min easy bike cooldown 

Energy: 6

Soreness: minimal

Sleep: 8hr 10min + Sleep Quality: 9

Motivation: 7

Training Quality: 7

Crossover symmetry activation
+
A. Establish the deepest target that you can perform a strict HSPU to = 2 skull mat (attempted 1 mat, similar struggle as last time we focused on this, I’m taking the descent fairly slow and then getting stuck in the bottom).
B. AMRAP 5 min: S.HSPU to target establish in “A” = 7 reps, rested about 40sec between each rep
C. AMRAP 10 min: Strict pullups = 10 – really happy with the quality on these, consistent across reps. I tried to cut rest a bit on a few but really needed that almost full minute.
D1. 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 =35lbs
D2. AMRAP UB pike HSPU to 1″ deficit (toes or knees on box) x4, rest 90 sec = 7/6/7/7 – did toes on a 20″ box
E. AMRAP single arm DB strict press from half kneeling (tight midline brace) @ 3131 @ 25# x 3 sets p/ arm, rest to recovery = R 6/7/8, L 7/7/8
+
4 sets, each for time:
100ft sandbag bear hug carry @ 100#
10 cal C2bike
6 sandbag cleans over the shoulder @ 100#
10 cal C2bike
100ft 2-KB farmer’s carry @ 53# ea
10 cal C2bike
-rest 3 min between sets-

= 3:54/3:39/3:32/3:33 – cleans were most difficult part, otherwise felt like I moved through this well (transitioning from one movement to another. I felt a little slow/sluggish (especially in first round – could have warmed up a bit better).
+
Midline: 
A1. 10 hollow body rocks + 10 tuck ups x 4, rest 30 sec
A2. 20 arch body rocks x 4, rest 30 sec