Energy:

Soreness:

Sleep: 7hr + Sleep Quality: 8

Motivation:

Training Quality:

AM
60-90 min walk or hike 

=Went into gym and walked on Assault runner for 45min alternated a slow jog for 1min every 3 min.

Skipped PM session today, was super tired and was just feeling like the body could use the extra rest.

PM
*same session as last week- focus on progressing quality 
A1. Loaded two legged feet together squats @4440; 6-8 reps x3; rest 1 min 
*https://youtu.be/z_ADxHYHyiQ
A2. Pole assisted single leg isometric hold; 50 seconds x3/side; rest 1 min
*https://youtu.be/fzXLfXzsvaU
B1. Deck squats; 12 reps x3; rest 1 min
*https://youtu.be/MUREzSd-HPY
B2. Partial pistol squats to bench; 12 reps x3/side; rest 1 min
*https://youtu.be/JZjWvAKIdZY
B3. Box pistol eccentrics; 6 reps x3/side; rest 1 min
*https://youtu.be/2O2TWlX1MP4
C1. Band assisted pistols; 12 reps x3; rest 1 min
*https://youtu.be/9UQc_uCyMWY
C2. Loaded single leg pistol marches; 10-12 reps x3; rest as needed
*https://youtu.be/6ufpKqcslSs
+
15 min mixed aerobic cooldown 

Energy: 7/8 both morning and afternoon

Soreness: minimal

Sleep: 7hr 20min + Sleep Quality: 8

Motivation: 8

Training Quality: 8

AM
For quality:
30 kipping HSPU = Did in sets of 6, felt great, quality consistent w/past few weeks
*in sets of 5 minimum
30 TTB = did in sets of 3-5. Similar to last week, first 3 sets struggled to get toes to bar on first reps but after that it started clicking again and was able to get sets of 4-5 with all reps touching bar. Freakin yay!
*in sets of 3 minimum
20 kipping pullups = Sets of 4, did an extra set at the end of 5 – I think I’ll start pushing for sets of 5 moving forward
*in sets of 4 minimum 
50 GHD situps = good, did as 4 sets of 15 extra 10 🙂 reps
*in sets of 10 minimum 
+
Crossover symmetry recovery protocol 

PM
ROW CLUBBBBBB
Every 5 min x 5 sets:
1k row
*at sustainable effort – goal is for last set to take the same amount of time as the first set
–rest 10 min–
Every 2 min x 10 sets:
12 cal row AFAP 
*do not pace this part- go out hard and see what happens

1K paces = 2:05.1/2:05.5/2:05.2/2:05.5/2:05.4 – based this off my last 5k pace which was 2:07. Pretty happy with the outcome here. First set felt conservative but after the second I was happy that that was the pace I chose. It got super challenging in the 3rd and 4th round. Really stoked about the consistency. This generally felt good too. Most of the other girls said this was more difficult/challenging than the second part but I really enjoyed this one. I think I like the challenge of pacing and figuring that out and I’m OCD at times when it comes to that haha.

12cal times = 31.3/30.9/32.8/33.4/33.9/34.2/34.0/34.0/34.6/33.0 – Thought this was gonna crush me. Tried to really focus on a strong start and get that first calorie as fast as possible then holding that strong pace as long as I could. I felt good up until about 3-4 calories remaining and those last 2 just felt really hard and pace usually fell off a bit. Generally was pulling about 1:40 was my fastest consistent pace throughout. It got into the high 1:30’s a few times.
+
800m walk with your friends

Energy: 6

Soreness: 0

Sleep: 7hr 45min + Sleep Quality: 7

Motivation: 8

Training Quality: 7/8

AM
A. Build to a technical heavy FS from the rack 
*focus on ‘smooth’ eccentric 

=170lbs, w/a failed attempt at 175. 170 felt tough-ish but great. No belt on any of these either. I think 175 (or more) would have totally happened if energy/food was a bit higher. Position and stability continue to feel great.

https://www.youtube.com/watch?v=0IpSXkoRt8w

^ 165lb
B. 15 TNG DL @ 135# x 3, rest 3 min easy on C2bike 

=Great, felt smooth/fast/consistent across sets. Reps 13/14/15 were where I started to slow a bit/become more deliberate and/or rest slightly more at top on all rounds.
C1. 100ft single arm DB OHWL x 3, rest as needed
*35# – switch arms anytime 

=Switched arms at 50ft. Was able to keep a fairly constant cadence with steps and minimal pausing at top of rep/lunge. Right arm very strong. Slightly less stable on left arm in first round but round 2&3 were significantly stronger.
C2. 100ft single arm KB farmer’s carry ea way x 3, rest as needed

=Great, used 53lb KB
C3. 30 sec banded pallof hold ea side x 3, rest as needed

=Good

PM
20 minute AAR @ comfortable pace

=13,220m distance, average speed 9.7 KM/HR, 6:11 pace. Felt good, slightly above conversational here which I felt like was good for “comfortable” for me. Like I could have kept going and been fine and was still slightly challenging.
20 min AB @ comfortable pace 

=Good, didn’t track numbers here. Tried to keep watts around 200, felt solid.
*make sure you’re hydrating while on the bike 

Energy: 6

Soreness: minimal

Sleep: 6hr 30min + Sleep Quality: 8

Motivation: 7

Training Quality: 8

15 min practicing freestanding HS holds = Good, similar to previous weeks nothing super significant to note.
+
TTT TD #50
AMRAP 8 min
8 DB power cleans
8 Strict HSPU
8 DB front squat
8:00-14:00
1RM Snatch
**scale to 4 kipping HSPU each round

= 6 total rounds (120 reps) + 110lb snatch

DB movements felt great today, specifically the PC, I remember that being very tough for me during the last TD that we did them (it’s been months, but still). Took a super deliberate rest (10-12sec) in between the PC and the HSPU to make sure I could knock them all out at once no problem. Otherwise, tried to move quickly into next movement w/minimal rest. HSPU felt so great today! Really happy w/progress and being able to do them in a wkout 🙂
+
20 min EASY bike 

Energy: 7

Soreness: 5 – lats, traps, shoulders

Sleep: 7hr 40min + Sleep Quality: 4

Motivation: 7

Training Quality: 7

A. 2 BS x 5, rest as needed
*building- if you feel good, go up to a tough 2

=155/160/165/170/175 – Best this has felt. No belt through 170. Focused on eccentric on these like FS’s and feeling more stable/powerful here too. I’m feeling like this weight is “light” but trying to remind myself that the cut is likely affecting that and really happy about the quality improvement. I went back and looked at some of my early squat videos too, so so so much improvement 🙂
B. 2 DL x 5, rest as needed
*same note

=175/185/200/210/215 – Felt just as good as last week. No belt, I’m stoked about how good these squats and DL’s feel w/o a belt lately too!
C. 3-3-2-2-1-1 Barbell Hip Thrust
*build each set – hold singles for 2 sec at top 
+
For 45 min @ cruise pace:
2k C2bike
1k row
1k ski
30 box step overs @ 24″ (unloaded)

=Completed 2 full rounds + through 200m ski in 3rd round. Felt good! Kept pace consistent on all ergs; 2:14 ish on C2, 2:12 on row, 2:20 on ski. Step overs feeling more consistent w/footwork and more efficient in general.

Energy: 7

Soreness: 5 – lats/traps, shoulders in general, hamstrings, glutes

Sleep: 7hr 15min + Sleep Quality: 8

Motivation: 7

Training Quality: 8

AM
A. EMOM 6 min: 3 box jumps from seated
*box at parallel

^good, 22″ box
B. EMOM 6 min: 3 barbell jumps from seated 
*55#- EXPLODE on each rep. Same seated height as A

^Good
C. EMOM 8-10 min: 1 power clean
*building to a heavy for the day

=105/115/120/125/130/135/140/145/150 = Wanted to start out light (125lb felt so heavy on Monday) and see how energy felt as I went along. I’ve been having a hard time feeling explosive the last 2ish weeks w/carbs being so low so I went into this kind of thinking I may just make it an EMOM at the heaviest weight that felt good & quality. All felt good, a little low in energy but felt good so kept going up. Caught the 150 a bit low but otherwise happy with all reps. Hips felt good/powerful, a bit fatigued from the week but feeling more balanced.
+
Accumulate, for quality:
18 pegboard neutral grip pullups – Did in sets of 2 to start through 10 then singles for remaining
18 strict ring dips – Sets of 2 throughout
30 un-even grip rope pullups (15 each side) – sets of 4 through rep 16 then singles for remaining
35 TTB – Sets of 5 – Killer progress here today – last 3 sets I hit all 5 toes touching the bar. Felt so so great this finally clicking!
35 kipping pullups – Sets of 4 – continued consistency here – similar to previous weeks, did last 2 sets as sets of 5.

PM
15 min mixed aerobic warmup
+
A1. Loaded two legged feet together squats @4440; 6-8 reps x3; rest 1 min 
*https://youtu.be/z_ADxHYHyiQ

=did 8 reps all sets
A2. Pole assisted single leg isometric hold; 50 seconds x3/side; rest 1 min
*https://youtu.be/fzXLfXzsvaU

=struggle city with that extra 10seconds
B1. Deck squats; 12 reps x3; rest 1 min
*https://youtu.be/MUREzSd-HPY

=Better quality over LW
B2. Partial pistol squats to bench; 12 reps x3/side; rest 1 min
*https://youtu.be/JZjWvAKIdZY

= Feel like quality is progressing here, working on keeping other leg stretched out and upright similar to how it would be actually doing a pistol.
B3. Box pistol eccentrics; 6 reps x3/side; rest 1 min
*https://youtu.be/2O2TWlX1MP4

=Good
C1. Band assisted pistols; 12 reps x3; rest 1 min
*https://youtu.be/9UQc_uCyMWY

=Used large green band still but moved down another notch on rig – could feel that it was a bit more challenging but quality felt good.
C2. Loaded single leg pistol marches; 10-12 reps x3; rest as needed
*https://youtu.be/6ufpKqcslSs

=Same story here still super difficult to hold position
+
15 min mixed aerobic cooldown 

Energy: 7/8 – so much better than Monday

Soreness: 3/4 glutes, hamstrings, quads

Sleep: 7hr 30min + Sleep Quality: 8

Motivation: 7

Training Quality: 9

AM
For quality:
36 kipping HSPU = Did all in sets of 6
*in sets of 4 minimum
35 seated barbell Z-press @ 75# = Sets of 5 (this got challenging this week)
*in sets of 5 minimum 
3 min low ring front plank = :50 :50 :45 :45
*in 30 sec holds minimum
2 min parallette Lsit hold = all in sets of :15
*in 15 sec holds minimum
+
Crossover symmetry recovery protocol 

^Good

PM
Glute prep x3
-10 single leg glute bridges ea. 
-10 mini clam shells ea
*no band
+
Locomotion/ running prep flow:
5 min easy jog
+
Follow along- 25ft of each x2 sets
*https://youtu.be/WIiWBJh03ow?list=PLVR7OsPPPm0ruXEMQes197ymqzmAQF0tz
+
RUN CLUB! OH BOY! WAHOO! 
2 mile run re-test

= What a day!! So pumped and excited for progress here!!

Total time = 16:02 (3min 26sec off previous time). Mile 1 (8:09) Mile 2 (7:58) for an average pace of 8:02. Run club seriously wahooooo.

I started first half mile a bit faster than I was planning and then settled in well during rest of first mile. I felt really good (breathing, legs, movement) from the beginning (mental note on a solid warm up here). When I saw the pace of the first mile I wanted to try and hold it for the remaining. Started to get challenging towards midway through the second mile (breathing up, legs a little burny) but reminded myself that so much of this for me is mental. I think that first half of second mile may have been a bit slower. At a little over a quarter mile left I started to push pace and held somewhere between a 7:10-7:30 for the remaining, I really tried to empty the tank on this and dang I was dead for a bit afterwards. So proud of this 🙂 A huge accomplishment for me, thank you and quarantine haha making me a better runner.
+
Foot Strengthening drills
25ft ea. x2, Rest as needed
-forefoot forward walk
-forefoot forward walk w/ external rotation
-forefoot forward walk w/ internal rotation
-forefoot backwards walk
-forefoot backwards walk w/ ext. rotation
-forefoot backwards walk w/ internal rotation
-forefoot lateral walk (L/R)
-heels forward walk
-heels forward walk ext. rot.
-heels forward walk int. rot.
-heels backward walk
-heels backward w/ external rot.
-heels backward w/ int. rot. 
-heels lateral walk (L/R)
-eversion forward walk
-eversion backward walk
-inversion forward walk
-inversion backward walk
*https://youtu.be/s8wQNPCk_oc?
+
TTT Intrinsic Foot Strength – 2 cycles through all drills (10 reps ea.)
*https://www.youtube.com/watch?v=EmwsfwMkK6A

Energy: 5 (last 2 weeks of cut – 150/100/60) – felt empty today. Reflecting back, today may have been better served as a rest day. I ended up eating a bit over my numbers (Mon and Tues) and felt significantly better by midday Tuesday.

Soreness: minimal

Sleep 6hr 10min + Sleep Quality: 5

Motivation: 5 – took a lot for me to get my ass into the gym today was feeling the funk!

Training Quality: 6

AM
A. 2 FS x 5, rest as needed
*building- if you feel good, go up to a tough 2

=135/145/150/155/160 – Focused on more controlled descent, felt stronger in general and I think that was a big help. Still feeling super low energy-wise, I’m happy with the weight but trying to to fixate too much on it (I wish it was heavier but I can feel I’m just not capable of it at the moment). My body, feels so much better/stronger doing the movement full RoM and that’s huge 🙂

https://www.youtube.com/watch?v=eQbA_lx5KTI

^155lbs
B. 8 2-KB DL x 4, rest 1 min
*mod-heavy

=73lb KB’s – balanced, weight felt good, smooth RoM
C1. 1 minute max DU x 3, rest 30 sec

^70/69/57 – Generally I’m good through approx. 50 and then I start to fall apart. Today specifically, felt fatigue in shoulders. I was happy with the first 2 rounds though – through 50-60 felt great/smooth.
C2. 15 cal ski @ 850-950 cal p/hr pace x 3, rest 30 sec

^Good, pace easy to manage
C3. 10-12 2-DB STOH @ 35# ea x 3, rest 60-90 sec

^Did 10 reps – focused on cycling these w/o pause after each rep and breathing consistently

PM
10 RFT:
3 power cleans @ 125#
6 BJ @ 20″
9 Air squats

=14:11 – I did not have it in me today. After the second round I let go of the want to push fast/hard through this and tried to focus on keep moving and clean/quality reps on the PC’s. The weight felt real heavy today throughout almost all rounds. It took a lot mentally to finish but I was happy that I moved through it.
+
10-15 min easy bike cooldown 

Energy: 6/7

Soreness: minimal

Sleep: 8hr 15min + Sleep Quality: 8

Motivation: 6

Training Quality: 7

15 min practicing freestanding HS holds

= Good! Holds felt improvement this week. So tempting to want to try and take steps but really trying to focus on a slow and controlled kick up into a hold, feeling control in my hands and keeping tension in body.
+
TTT TD #49
* = Modified to regular pull-ups and weight on thruster (65/85/95/105)

=Completed all 20 thrusters at 95lbs + 24 pull-ups.

Woof this was brutal, and not fun. I am happy about how good the pull-ups felt though! Broke them up into sets of 3 for rounds of 10/20 and then I tried to minimize rest for round of 30 so went do to sets of 2 taking really deliberate 3 sec rest through 10 and then taking a slightly longer break then 10 more in quick sets of 2. Broke the 40 thrusters into 10/10/6/6/4/4, round of 30 into sets of 3, round of 2 into sets of 2. These all felt tough, just hard to push the pace on moving weights with energy feeling low on this cut. Movement quality wise thrusters felt really good, felt really upright and able to breathe better than in the past.
+
w/ Ans
Bracing Bootcamp
A1. 10 alt. dead-bugs x4, rest as needed
*keep ribcage pulled down and posterior pelvic tuck
**https://youtu.be/QIEoIZFv5mY
A2. 10 single arm banded lat pulldowns w/ maximal midline brace x4, rest as needed
*10L/10R- follow bracing sequence on each rep: 1. pull ribcage down 2. squeeze butt 3. contract lower abs 4. retract scap 5. perform lat pulldown. 
**make sure you are breathing while bracing
B1. 10 alt. bird dogs x4, rest as needed
*wear belt and brace against it
B2. 30 sec. continuous alt. Kb press from front rack standing position x4, rest as needed
*light weight- focus here is not pressing strength. It is maintaining brace while going overhead. If you have to extend your midline at all to press- the weight is too heavy 
C1. 20-25ft slow 2-KB OH marches x4, rest as needed
*light KBs- maintain brace and use lower abs to pull leg up on each rep
**https://www.instagram.com/p/Bx7ctpeHRM0/
C2. 5-8 anchored straight legged hip extension drives x4, rest as needed
*keep a posterior pelvic tilt and engaged lower abs/ glutes throughout
**1st video:https://www.instagram.com/p/BvUxzsiHc3u/

Energy: 5/6 – Feeling good but definitely lack of food affecting me today

Soreness: 4- traps/lats

Sleep: 8hr 20min + Sleep Quality: 8

Motivation: 6

Training Quality: 7

A. 3 BS x 5, rest as needed
*building- if you feel good, go up to a tough 3

=145/150/155/160/165 – Did basically same weights as LW, everything felt good but did not have the energy to push much harder/heavier. Worked on slowing/controlling descent a bit more and felt good/stable/powerful.
B. 3 DL x 5, rest as needed
*same note

=170/180/195/205/210 – Dang did this feel good today! That’s my first DL over 200lbs in a few months. So stoked. All felt balanced between both legs, hips felt powerful. No belt (which I wouldn’t normally at those weights but also noticing more strength in posterior chain in general).

https://www.youtube.com/watch?v=iPl9YcKUUMU

^205lbs

https://www.youtube.com/watch?v=qF0mISJJ1yY

^210lbs
C. 4-4-2-2 Barbell Hip Thrust
*build each set

=175/195/215/225 = Feeling nice and strong on these!
D1. 6 sandbag cleans OTS AFAP @ 100# x 3, rest 30 sec

= :26 :25 :25 – Felt stronger/more smooth than last week – less discrepancy between L/R hip/hamstring
D2. 150ft sandbag bearhug carry AFAP x 3, rest 90 sec

= :37 :36 :33 – Strong, last 50ft was tougher ish but was still manageable.
+
3 rounds AFAP:
8 power snatch @ 55#
8 BFB
–rest 4 mins easy on bike–
x 2

= 2:52/2:46 – 2nd round was most difficult. Felt like I was struggling w/the AFAP part (felt like I was moving through mud). Despite that, the snatches feel real smooth especially in the first round I feel like I’m getting more efficient cycling the BB especially at these lighter weights. It definitely gets tougher into the 2nd and third round and I just become more methodical with it. Burpees felt slow but focused on consistency in footwork and continuing to move. Was happy with small rest breaks in between movements too!
+
For 30 min @ cruise pace:
1k C2bike
10 burpees
20 box step overs @ 24″ (unloaded)

=7 total rounds – Felt good, was steady throughout. Burpees felt the toughest of the 3 movements. I like doing these unloaded stopovers feel like its helpful w/my footwork.