Energy: 8 morning/5 evening (in last 2-3 weeks of cut @100carbs)

Soreness: 3 – hamstrings, hips – felt better as day went on

Sleep: 6hr 45min + Sleep Quality: 9

Motivation: 8

Training Quality: 7

AM
Accumulate, for quality:
15 pegboard neutral grip pullups = I remember these being REALLY difficult the last time I did them. Still really hard but they are stronger. The first few I really struggled pulling from dead hang but it got better.
15 strict ring dips = Great! Did most of this in sets of 2-3, solid RoM, felt strong!
12 rope climbs = All 12 in 2 pulls, feeling more efficient on these
35 TTB = sets of 5, tension good throughout, consistently getting reps 3/4/5 either touching bar or very close. First 2 reps rhythm is still a bit off at times but is better.
35 kipping pullups = sets of 4 throughout, felt a bit stronger than last week, continue to feel great tension and more power from my hips
+
A1. Loaded two legged feet together squats @4440; 6 reps x3; rest 1 min 
*https://youtu.be/z_ADxHYHyiQ

=Used 25lb KB – I think weight was good for reps/tempo, lit my back up a bit. RoM felt good in hips/ankles/knees.
A2. Pole assisted single leg isometric hold; 40 seconds x3/side; rest 1 min
*https://youtu.be/fzXLfXzsvaU

=Tough, hip flexor and quad were screaming
B1. Deck squats; 10 reps x3; rest 1 min
*https://youtu.be/MUREzSd-HPY

=when you learn to laugh at yourself…..by the last round I got all 10 reps smoothly
B2. Partial pistol squats to bench; 10 reps x3/side; rest 1 min
*https://youtu.be/JZjWvAKIdZY

=Good
B3. Box pistol eccentrics; 5 reps x3/side; rest 1 min
*https://youtu.be/2O2TWlX1MP4

=Good
C1. Band assisted pistols; 10 reps x3; rest 1 min
*https://youtu.be/9UQc_uCyMWY

=Moved the band a bit lower on rig this week, same size band – I’ll keep playing with height and band size on these
C2. Loaded single leg pistol marches; 10 reps x3; rest as needed
*https://youtu.be/6ufpKqcslSs

=I basically almost could not do this, used a 10lb weight – Most difficult part was being slow/controlled while keeping balance and being able to lift foot off ground and maintain that position.

PM
15 min mixed aerobic warmup
+
A. EMOM 6 min: 3 box jumps from seated
*box at parallel
B. EMOM 6 min: 3 barbell jumps from seated 
*45#- EXPLODE on each rep. Same seated height as A

^Both good
+
2 RFT: = 5:44
10 hang power cleans @ 105#
10 STOH @ 105#
10 box jumps @ 24″
–rest 3 min–
2 RFT: = 3:09
14 WB @ 20# to 9ft
14 alt DB snatch @ 45#
–rest 3 min–
For time: = 4:40
40 squat clean WBs @ 30# to 9ft
*let the ball hit the ground on every rep

^This whole thing almost buried me today. Energy really tanked midday and could feel the lack of food trying to move the heavier weights. By the end I was frustrated that I couldn’t “go faster” or move the BB faster but I realize it’s mostly due to lack of food right now #perspective. And I’m really happy with how much better some of these movements feel. Can’t wait to crush something like this when I have carbs again!

HPC felt good despite energy, I’m feeling more powerful in my hips, same to be said for the DB snatch. I had the break them up (5/4/1 both rounds) more than I wanted to but felt like I was able to keep moving w/breaking them up more. Heavy WB felt really slow, I just could not move any faster, felt like I had zero gas in tank – this was about just getting through it mentally.
+
15 min mixed aerobic cooldown 

Energy: 8

Soreness: minimal – hamstrings, glutes, lats & shoulders

Sleep: 7hr 15min + Sleep Quality: 8

Motivation: 8

Training Quality: 9

AM
For quality:
32 kipping HSPU
*in sets of 4 minimum

=Did in sets of 6 (so did 36 reps total). Felt awesome doing sets of 6, I almost couldn’t believe that I held that for 6 sets, so happy! Rested 60-90sec between sets.
14 wall walks
*in sets of 2 minimum

=Did as 3/3/the rest 2’s – Feeling the progress here, better breathing inverted, shoulder strength/stability/stamina in both arms.
30 seated barbell Z-press @ 75#
*in sets of 5 minimum 

=Did in sets of 5, was feeling the 10lb increase in weight here.
3 min low ring front plank 
*in 30 sec holds minimum

=Did in sets of 30sec, felt good, probably could have done larger sets.
+
Accumulate 70 GHD situps = Did as 15/15/15/15/10 – Good
+
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! 
4 x 100m builders on AAR 
-25 smooth –> 25 stride –> 25 strong –> 25 95% sprint
rest = 200m walk
+
800m AAR @ strong effort
Rest = 3 minute walk
x 2
+
400m AAR @ strong effort
Rest = 2 minute walk
x 2

=I really enjoyed this! It was challenging and fun and love how my body is tolerating the assault runner, I think typically this amount of volume on the AAR or TF I would have been VERY sore the next day; but Wed/Thurs woke up feeling minimal soreness or fatigue in legs.

Kept about a 11-12km/hr pace for 800’s – It was right around 12 or just above for most of the distance and then towards last 200m it dipped just below 12.

Kept above 13km/hr pace for 400’s and that was tough to hold, legs were more fatigued after the 800’s than I expected they would be but felt good to push through that mentally. Breathing felt good throughout, love how much more comfortable my body is getting w/running.
+
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: 8

Soreness: minimal

Sleep: 8hr 10min + Sleep Quality: 8

Motivation: 8

Training Quality: 9

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

=135/140/145/155/155 – Felt strong I wanted above 160 but I’m happy with where I ended. 155 felt tough the first time through so I stayed there for last round. Took some video to see how it was looking.

https://www.youtube.com/watch?v=o5gzPyIihV8

145^

https://www.youtube.com/watch?v=HoQSJ9Qrc04

155^
B. 12 2-KB sumo DL x 4, rest as needed
*moderate loading- focus on hip hinge/back position and squeezing glutes to stand

=53lb KB’s – Good
C1. 6-8 barbell frog hip thrusts x 3, rest as needed
*increase loading
*https://youtu.be/JnkQx6YgvV0

=I accidentally did frog BB thrusts on Friday, so swapped for the “5-5-3-3” regular BB hip thrust that was programmed on Friday and did 175/190/205/225
C2. 30ft plank walk x 4, rest as needed

=Solid, these felt better than the last time I did these, been awhile but could tell the difference in my shoulder and core strength.
D. 8 back rack drop lunges ea. leg x 3, rest as needed
*standing on red competition plate- step back to the ground from there/ All 8 on one leg, then switch legs. 

=100lbs – Felt great, really like these

Energy: 6/7

Soreness: 4 – Hamstrings, glutes, lats

Sleep: 7hr 30min + Sleep Quality: 3

Motivation: 7

Training Quality: 7

15 min practicing freestanding HS holds = Did this Sunday morning, consistent with how it’s been, getting more comfortable being off the wall. Took 2-3 steps twice. I’m also getting more comfortable falling and feeling what it feels like for feet to fall past head vs. falling back the direction I kicked up from so feeling both directions and how to balance between.
+
TTT TD #48
*sub pullups for RMU

=6+3 – Pullups stayed consistent throughout (really happy about that). STOH did all rounds UB, breathing felt good, feel like these could have been a bit faster. Box jumps good, it was easy for me to slow down/rest doing these so mentally had to remind myself to push pace. Really minimized rest between all movements throughout which is huge for me. I took 5-10sec between BJ and PU but then right into STOH from PU and same from STOH into BJ. This felt smooth like I was pacing well, I think I could have pushed a bit harder towards the end (story of my life always leaving gas in the tank).
+
w/ Ans
For 45 min @ 70% effort
(just above conversational pace)
400m Run
500m ski
1000m C2bike

=Completed 6 full rounds. There’s a possibility we went a bit faster/harder than 70% 🙂 Felt solid throughout, energy consistent throughout.

Energy: 6-8 ish – I felt great, and during lifting noticing energy slightly low I think mostly bc of the cut. Just a big sluggish.

Soreness: 4/5 Glutes, hamstrings, hips, quads, lats

Sleep: 6hr 45min + Sleep Quality: 7

Motivation: 8

Training Quality: 8

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

=145/150/155/160/165 – Wahooo first day being able to do back squats in what feels like forever! RoM felt good, no pain necessarily. My hips/hamstrings were feeling tight from training in general this week, but again, no pain/restriction tied to doing this movement, so so good! Last 2 weights were pretty challenging. Weight felt super light on my back and felt like my torso was much more upright (really happy about that), I also felt more stable in core, no belt and did not even think about using one.
B. 5 DL x 5, rest as needed
*same note

=155/165/175/185/195 – Yeeeehaw!! Love me some DL’s. Started light, all weights felt strong through both legs and hips and posterior chain in general. Felt more power through glutes – I haven’t done reps at any sort of significant weight in awhile and it feels strong, efficient, powerful. Really excited to be doing these.
C. 5-5-3-3 Barbell Hip Thrust
*build each set

=125/145/165/175 – Accidentally did BB frog hip thrust – So did regular BB hip thrust on Monday (basically just swapped the two). All felt strong.
D1. 5 sandbag cleans OTS AFAP @ 100# x 3, rest 30 sec

= :26 :23 :20 – Solid, and noticed a definite difference in now vs. 6ish weeks ago. Each hip/glute/ham feeling more balanced strength wise as well as mobility. Some tightness (minimal and I think some of this soreness from training) in left hip but feeling like I’m able to open that hip up much more than previously. Feels more powerful, this movement in general.
D2. 100ft sandbag bearhug carry AFAP x 3, rest 90 sec

= :36 :31 :25 – That first one definitely could have been faster. First time I’ve ever done these with “fast” in mind. Felt strong and breathing was solid.
+
2 rounds AFAP:
8 power snatch @ 55#
8 BFB
–rest 3 mins easy on bike–
x 3 

1:49/1:48/1:44 – This was tough, but I liked it! Did all snatch UB and moved directly into burpees with no rest. Tried to take the first 2 slowish then speed up. The second round was slower for sure, snatch more methodical but I think burpee pace was similar. Breathing and energy felt good for this.
+
3 sets:
6 BBJO @ 20″ AFAP
–rest as needed between sets–

= :21 :22 :21 – Focused on footwork, felt inconsistent today (despite times being similar) Felt like I tried a few different things, none felt “natural” necessarily. Usually I try alternating feet like in BFB but feel like that is slower than using the same step up foot. Continue to work on consistency with footwork and then I think the speed will come.
+
20 min easy bike 

Energy: 8 in the morning, really slowed in the afternoon today (ended up doing sprints on Sunday morning)

Soreness: 5 – Quads, glutes, hamstrings, abs (all of the abs)

Sleep: 5hr 45min + Sleep Quality: 9

Motivation: 8

Training Quality: 8

AM
Accumulate, for quality:
15 chin ups = Feeling stronger each week, need less rest, able to do a few sets as doubles vs. singles
15 ring dip negatives (5 sec) = Great
15 S.HSPU negatives (5 sec) = Also great
10 rope climbs = Did all 10 with two pulls to the top (focus on using my legs)
30 TTB = Similar to LW, feeling stronger, still not meeting bar each time but getting there
30 kipping pullups = Really strong 🙂 sets of 4 through 24 then did 2 sets of 3 to finish
+
A. 3 rear foot elevated split squats ea. x 5, rest as needed
*bar in back rack
**mod-heavy across

=100 (+5lb form LW) – Strong, felt good.
B. 10 single leg squats to BAND x 3, rest as needed
*10 L / 10 R

=Used bigger green band and had it just below my butt on rig. At first these felt a bit easy, they got a little more challenging but maybe should have used a smaller band/lower height. I wasn’t sure, this was the first time I’d done these – I’ll play around w/it next week.
+
4 sets for quality:
10 reverse hypers
30ft sandbag bearhug walking lunge
100ft single arm KB faremr’s carry ea arm

=Used 90lbs on reverse hyper.

Sandbag lunges were stronger than the last time I did them. Breathing was stronger, felt more stable in movement and was definitely moving quicker (not intentionally).

PM
15 min mixed aerobic warmup
+
A. EMOM 6 min: 3 box jumps from seated
*box at parallel

=Went up to 24″ box
B. EMOM 6 min: 3 barbell jumps from seated 
*empty barbell. EXPLODE on each rep. Same seated height as A
C. 8 cal row AFAP x 6, rest 90 sec

= 20.7/20.9/20.9/20.6/20.6./19.9 = LW was all 22-23 seconds, I didn’t think I was going much faster but this was a decent improvement week over week. Felt pretty good, energy much better on Sunday morning vs. Wednesday.
D. 6 cal AB AFAP x 6, rest 90 sec

= 15/14/14/13/14/14 = woof that new assault bike tho!
+
15 min mixed aerobic cooldown 

Energy: 8

Soreness: Minimal

Sleep: 7hr + Sleep Quality: 3

Motivation: 7

Training Quality: 8 – both sessions energy felt good

AM
A. 1 Front rack box squat x 5, rest as needed
*increase loading
*box at parallel.
*Keep glute engagement focus even without the pause on the box

=205lbs (+10 from LW) – Strong, breathing good – continue to be happy with how these feel w/weight increases
B. 10 2-KB sumo DL x 4, rest as needed
*moderate loading- focus on hip hinge/back position and squeezing glutes to stand

=Used 53lb KB’s – Good, really felt these in glutes and hamstrings
C1. 6-8 barbell frog hip thrusts x 3, rest as needed
*increase loading
*https://youtu.be/JnkQx6YgvV0

=145lbs (+10 from LW) – strong
C2. 20 elbow plank extended ROM hip abductions ea. x 3, rest as needed
*hook weight vest over ankle- may need to take out some weight
**https://youtu.be/iAoSlGH1Zsc

=Same weight as previous weeks, nothing new to note
D. 6 back rack drop lunges ea. leg x 3, rest as needed
*standing on red competition plate- step back to the ground from there/ All 6 on one leg, then switch legs. 

=105lbs (+10 from LW) – Loving these, both legs felt strong and similar (really noticing less fatigue discrepancies between legs).

PM
Metcon Mashup
AMRAP 15 min:
25 WB @ 14#
200m AAR
20 alt DB snatch @ 35#
–rest 5 min–
AMRAP 10 min:
10 BBJO @ 20″
20 cal C2bike
–rest 5 min–
AMRAP 5 min:
5 squat clean thrusters @ 65#
30 DU

15min AMRAP = 4+12 – Did all rounds of WB unbroken except for 4th round, all DB snatch unbroken. Felt like the rep counts were such that it was perfect to push me to do unbroken. I wanted to break a few times on both WB and snatch but tried to push through knowing that I didn’t “need” to. I also was able to do this while keeping rest between movements short. Moved right into WB from snatch (only rest was walking from one to another).

10min AMRAP = 3+11 – This one was the most challenging of the three. Similar to last week, started out with HR a bit high and pretty much stayed high throughout. It’s tempting to “rest” on the bike but really tried to keep pace up and keep burpees consistent. Despite that, the burpees felt pretty slow.

5min AMRAP = 4 – I liked this! Really pushed to finish that 4th round. Only broke once on dubs, they were feeling good today! Did the sq clean thrusters as quick singles. They slowed down a bit after the first round but I think I was able to keep them fairly consistent across sets and keep rest minimal.
+
10-15 min easy bike cooldown

Energy: 6

Soreness: minimal

Sleep: 6hr 20min + Sleep Quality: 8

Motivation: 7

Training Quality: 7/8

15 min practicing freestanding HS holds

=Practiced a little bit today and a little bit on Thursday. I know we’re just working on holds 🙂 but I tried a few steps and took 4 steps! The holds are coming along too, my confidence is getting stronger each week as well, I’m pretty much warming up on the wall and then moving off. Trying to focus on keeping everything tight, I tend to lose it a bit once my feet get above my head.
+
TTT TD #47 = FT 200ft HS walk, 20 DB box step over (35lb/20″), 1k row

=8:30 (scaled HS walks to 80 shoulder taps) – I liked this wkout, gonna like it even more when I can HS walk!

Broke up the shoulder taps into 4 sets of 20, rest 20 seconds in between sets (rest breaks maybe could have been shorter, I was conservative bc I wasn’t sure how long those would last) typically that’s not a strong movement for me but they felt strong today, especially the first 40. Last set of 20 was challenging but not much different (quality wise) from the first.

DB box step overs did as 12/8 with quick 5sec rest in between, these felt stronger today than they have the last few times I’ve done them. I stepped over the crossover way you showed in the demo and it was way more efficient for me than the way I have been doing them. yay!

Row finished with and average pace of 2:00. I was able to pretty much jump in and go and get to my goal pace quickly, I didn’t feel super taxed any where specifically. I pretty much held a 2:02 up until the last 200m – I think I either could have pushed the entire thing a bit harder or pushed a bit longer at the end (still had some gas in the tank).
+
For 60 min @ conversational pace:
10 min row
10 min ski
10 min C2bike
10 min jog
10 min AB
10 min sled drag (light load- feel the burn without having to stop moving)

=Felt good/strong. Energy still surprises me that it stays pretty consistent through these. I lost a little on the AB but nothing significant. Sled + 45lb plate (I dragged and 800m with this) completely underestimated time it was more like 15min.

Energy: 8

Soreness: minimal – glutes/hamstrings

Sleep: 7hr 10min + Sleep Quality: 8

Motivation: 8

Training Quality: 9

AM
For quality:
28 kipping HSPU
*in sets of 4 minimum

=30 total, sets of 5, focused on limiting rest breaks, or being really mindful of them while maintaining quality. Rested 60-90 seconds between sets. These keep feeling strong, so happy!
12 wall walks
*in sets of 2 minumum

=Sets of 2, slowly but surely these do feel like they get a bit stronger each week. Needing less rest in between sets.
40 seated barbell Z-press @ 65#
*in sets of 5 minimum

=Did as 7/7/7/7/6/6
3 min wall-facing HS hold
*in 30 sec holds minimum

= 40sec/30sec/35sec/30sec/35sec/10sec – Solid
+
Accumulate 60 GHD situps – Did in 4 sets of 20, felt strong/consistent across sets
+
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! 
3 mile run @ moderate / sustainable pace
*goal is to end at the same pace that you started

= 28:51 total time, average pace 9:33.

Mile 1 = 9:45, Mile 2 = 9:38, Mile 3 = 9:19 – First mile felt a bit slow/energy/breathing all kind of slow but settled in after that first mile and felt much better/consistent/sustainable after that. Breathing settled in really well and legs felt good too. Pacing was a bit tougher than I expected, I did this on a fairly flat route compared to my normal fairly hilly route and had to pay much more attention to pace to make sure I wasn’t slacking 🙂

Really happy that this 3mile was 10 seconds faster average pace than my 2mile test that we did at the beginning of run club! Wooo becoming 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: 8

Soreness: 4 – glutes, hamstrings

Sleep: 7hr 10min + Sleep Quality: 7

Motivation: 7

Training Quality: 8

AM
Accumulate, for quality:
14 chin ups
14 ring dip negatives (5 sec)
14 S.HSPU negatives (5 sec)
10 rope climbs
28 TTB
28 kipping pullups

Chin ups, ring dip neg, SHSPU neg, rope climb – All good, similar notes to previous weeks. Ring dip and S hspu both continuing to feel really strong, consistent. Probably doing a bit longer than 5sec on the negatives. Had 2 rope climbs that I got up in 2 pulls.

TTB – finally some improvement! I did these and the PU in the afternoon. Worked in sets of 5 with my goal focused on the kip and all other mechanics (long legs, keeping them together, looking straight ahead, hand distance apart) being as perfect as possible, not necessarily focused on how high my feet were getting. Kip felt so much stronger than it has the past few weeks, felt more power/strength in my lats too. Had a few sets where my feet were getting completely to the bar, yay! Also noticing and being aware of opening my chest (that’s how I imagine it) and being a little more patient in arch position is helping me gain more power.

PU’s were really good today as well, similar to previous weeks. Did in sets of three but tried to limit rest time while maintaining quality. Kip felt strong/consistent throughout.
+
A. 4 rear foot elevated split squats ea. x 5, rest as needed
*bar in back rack
**mod-heavy across

=95lbs – Strong, continues to feel good and more balanced/equal strength in both legs.
B. 15 single leg squats to box or bench w/ 3 sec eccentric ea. x 3, rest as needed
*add a KB in goblet position this week 

=Felt a bit stronger. Noticing small improvements/strength gains on this each week.
C1. 15 single leg DB hip thrusts ea. x 3, rest as needed
*shoulders on bench

=25lb DB, good
C2. 24 split stance band pull-throughs (12 L leg leading / 12 R) x 3, rest as needed

=Good
C3. 15 split-stance 1-arm russian KBS ea. side x 3, rest as needed
*https://youtu.be/LmBtbF4CWr0

=25lb KB, good

PM
15 min mixed aerobic warmup
+
A. EMOM 6 min: 3 box jumps from seated
*box at parallel

=Jumped to 20″ box – Should I go up in height on this for next week? Felt fairly easy, but I don’t think the purpose is max height correct?
B. EMOM 6 min: 3 barbell jumps from seated 
*empty barbell. EXPLODE on each rep. Same seated height as A

=Good
C. 8 cal row AFAP x 5, rest 90 sec

= :23 :22 :22 :22 :22 – Dang I pulled I think the highest pace number I’ve ever seen myself pull (1500cal/hr) during a few sets, stoked about that. These felt really powerful.
D. 6 cal AB AFAP x 5, rest 90 sec

= :13 :11 :11 :12 :11 – Feel like the AB is more of a mental push for me to really achieve “AFAP” so trying to be aware of that and pushing harder despite it “feeling” hard
+
15 min mixed aerobic cooldown