Energy: 8

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

Sleep: 7hr + Sleep Quality: 7

Motivation: 8

Training Quality: 9

A. 1 box squats @ 22X1 x 6, rest as needed
*slight weight increase
*bar in back rack – box at parallel
*focus on glute engagement getting up off of the box

=205 (+10lbs from LW) – the best these have felt! Core strength/brace and legs/glutes/hamstring. Felt easy
B. 1 tempo DEADLIFTS @ 3131 x 5, rest as needed
*slight weight increase

=175 (+10lbs from LW) – Strong, better than last week.
C. 20 barbell hip thrusts x 3, rest as needed
*@ 40% of last week’s heavy 5 – 1 sec pause at top of each rep

=155lbs – Well you know the story here, 185lbs was LW’s heavy (40% = 75lb), I did all 3 sets at 155….whoops. That weight was challenging but I wasn’t ever too sore from these.
D1. 100ft backwards sled pull @ heavy x 3, rest 1 min

=Sled+115lbs – Kept weight the same here, leg death.
D2. 20 Russian KBS @ mod-heavy x 3, rest 1 min

=52lb KB – good
+
15 sec AB sprint
*rest 45 sec
10 BFB AFAP
*rest 1:40
x 10

=:30 :30 :29 :29 :29 :29 :28 :28 :28 :28 – In general, the burpees felt more difficult this week. Tried to minimize steps and be consistent w/footwork. I made a deliberate effort to push a little harder/more consistently on the AB.
+
3 sets:
7 weight vest burpees AFAP
*focus on fast “pop” off of the ground
*rest 90 sec
(let’s keep working these)

= :17 :18 :17 – After feeling like I struggled through the BFB, these felt awesome. Really strong/fast off the ground and good breathing.
+
20 min easy bike 

Energy: 6 morning

Soreness: traps, lats, glutes

Sleep: 7hr 20min + Sleep Quality: 7

Motivation: 6/7

Training Quality: 8 – despite energy feeling a little low in the morning, picked up as the session went on and felt better throughout day for run.

AM
For quality:
24 kipping HSPU
*in sets of 4 minimum
12 wall walks
*in sets of 2 minimum
35 seated barbell Z-press @ 65#
*in sets of 5 minimum
2.5 min wall-facing HS hold
*in 30 sec holds minimum

HSPU = 4/5/5/5/6 – felt really strong. More smooth in negative and kip. First time doing 6 unbroken!

WW = Sets of 2 – good

ZPress = Sets of 7 – strong

HS Hold = :35 :30 :30 :40 :30 – good
+
1 minute max alt. leg V-ups
*30 sec rest
x 4
*https://youtu.be/qrtZWRLmQlY
+
Crossover symmetry recovery protocol

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! 
1.5 mile run @ 2 mile re-test pace
–10 min walk–
200m @ strong effort x 4-5, rest = 200m walk 

=12:51 total time

Average pace: 8:31

Annnnnnd another 1mile PR at 8:42

This has felt the best out of all three runs at 1 mile or ^. Worked on the mental game when it felt challenging, breathing felt good/consistent. I also ate 2 pop tarts about an hour before doing this….sorry diet…..but I felt freaking amazing.
+
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: 9

Soreness: 3/4 – Traps, low back. Glutes/hams/hips minimal

Sleep: 8hr 45min + Sleep Quality: 9

Motivation: 9

Training Quality: 8

AM
A. 2 Front rack box squat x 4, rest as needed
*increase loading
*box at parallel.
*Keep glute engagement focus even without the pause on the box

=195 (+10lbs from LW) – This felt stronger than last week! Hips, glutes and core stability/breathing, all of it.
B. 14 SINGLE LEG dimmel DL x 4, rest 90 sec
*light loading – focus on back tension and glute engagement
**https://www.youtube.com/watch?v=YGSdeOvpc-Q

= Started w/75lbs (+5 from LW) for first two sets then dropped down to 70 as it was compromising quality a bit. 70lbs seems to be perfect for maintaining quality and still challenging. I’m more stable w/this weight than LW.
C1. 8 barbell frog hip thrusts x 3, rest as needed
*increase loading
*https://youtu.be/JnkQx6YgvV0

=125lbs (+10lbs from LW) – solid
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. First week that I noticed this seemed a tiny bit less difficult, still challenging but just a bit better.
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.

=100lbs – I like these! Felt strong, no pain/issues/restrictions. Felt similar in both legs.

PM – Holy shit this was both fun and killer, consider me dead after this but I LOVED all the movements/combos.
Metcon Mashup
AMRAP 15 min:
1k C2bike
10 2-DB box step overs @ 35# ea / 20″
10 Toes to rings

= 4+10m on bike – Well, first time ever doing anything on the rings, that was fun! I really enjoyed doing these and think I got the hang of them fairly quickly. I did the first and last set unbroken, by the third set my grip and forearms were blown up. Did DB box step overs unbroken on set 1/2/4 and broke once on third set, these felt more difficult than usual today but tried to focus on consistent/efficient footwork.
–rest 5 min–
AMRAP 10 min:
300m row
15 BFB

= 3+Row completed and 2 BFB – I think I went out too fast on the first row (around 1:50 ish pace) and then my HR just never really recovered enough to push “fast” again until the very last set of BFB and row. Happy w/speed consistency on the burpees, I didn’t rest and went straight into them from the row.
–rest 5 min–
AMRAP 5 min:
25 DU
5 squat cleans @ 95#

= 3 + 17 DU’s – DU’s were pretty good today, only one trip up throughout and they felt good. I felt like I was sprinting through this one (which mentally my goal going into to it to push as fast as possible). Did the cleans as fast singles, they felt good! Hip/hamstring felt solid. So happy to do a clean, even at a light weight that feels good!
+
10-15 min easy bike cooldown

Energy: 8

Soreness: 4 – hamstrings, lats, glutes

Sleep: 6hr 45min + Sleep Quality: 6

Motivation: 7/8

Training Quality: 8

15 min practicing freestanding HS holds

=Big things! Ya girl moved completely away from the wall today! And had some serious success too. I practiced “falling” and am starting to feel much more confident with that. I had some solid controlled holds as well, I took some video, I’m getting 1-2 seconds in the hold before either coming back down or weight coming too far over my hands/head (both things happen w/consistency). Yay!! super pumped with the progress here!
+
TTT TD #46
**modified (I want you to work on moving fast and this workout isn’t going to allow for that with the gymnastics bottlenecks)
Each piece for time: 
0:00-3:00
21-15-9
Hang power snatch @ 55#
FS @ 55#
–rest until 4:00–
4:00-7:00
21-15-9
STOH @ 55#
OHS @ 55#
–rest until 8:00–
8:00-13:00
21-15-9
Power cleans @ 55#
BFB

= pt. 1 66 reps – broke up 21’s as 8/7/6 & 12/9 then 15’s as 8/7 and then finished in 15’s of FS

=pt. 2 62 reps – broke up 21’s as 12/9 & 12/9 then 15’s as 8/7 and then finished in 15’s of OHS

=pt. 3 77 reps – broke up 21’s as 12/9 and then took the first round of burpees slow/steady then 15’s as 5 singles/5 T&G/2 singles/3 T&G then a slightly faster set of burpees then picked the bar up to sprint for last few PC’s

Weirdly….. part 3 was my favorite and I think was my best. I moved straight into the burpees after the 21 PC’s and focused on moving slow until my HR felt a little recovered then tried to pick up pace. I just noticed that I was able to keep moving despite a pretty elevated HR and felt like my engine was more efficient. I was able to “sprint” or at least my version on sprinting beginning at the end of the 15’s PC’s. I beat Ansley on this part, not by much but I just felt like that was a pretty big deal bc that’s something she is normally much better than me.

I tried to minimize rest throughout (limit myself to 5sec or less) and held to this fairly well (part 2 I rested a little longer than I wanted to).

Mentally, during the first part I had this weird ” I feel defeated already” headspace. I realized I wasn’t going to get as far as I thought I would and really had to shift that/let it go during the first rest.
+
For 50 min @ conversational pace:
10 min row
10 min ski
10 min C2bike
10 min jog
10 min AB

^Felt good, consistent energy throughout.

Energy:8

Soreness: 3/4 hamstrings, glutes, lats. Slight tightness in both hips.

Sleep: 7hr + Sleep Quality: 9

Motivation: 7

Training Quality: 8

A. 2 box squats @ 22X1 x 5, rest as needed
*slight weight increase
*bar in back rack – box at parallel
*focus on glute engagement getting up off of the box

=195lbs (+10lbs from LW) – Felt strong, specifically was feeling a little glute/hip tightness doing these, no pain really but more like an “I just want to keep stretching” feeling
B. 2 tempo DEADLIFTS @ 3131 x 4, rest as needed
*slight weight increase

=165lbs (+10lb from LW) – Solid! Continue to be really stoked about how good this feels.
C. 5 barbell hip thrusts x 4, rest as needed
*build to a heavy 5

=155/165/175/185 – Strong, no complaints/pain/restriction
D1. 100ft backwards sled pull @ heavy x 3, rest 1 min

=115+sled – woo this lit me up, started w/135 and dropped it down a bit
D2. 20 Russian KBS @ mod-heavy x 3, rest 1 min

=53lb KB – Felt good/strong
+
15 sec AB sprint
*rest 45 sec
10 BFB AFAP
*rest 1:40
x 8

=Times: 31/31/29/28/30/29/29/29 seconds. Well dang pleasantly surprised w/multiple sets under 30 seconds! Again, focused on footwork/efficiently. Also, played w/moving my hands a bit further apart and I think this allowed me to get onto and off of the floor quicker. I took some video, I still think my footwork could be better/less steps.
+
3 sets:
7 weight vest burpees AFAP
*focus on fast “pop” off of the ground
*rest 90 sec
(let’s keep working these) – I’m in! I like these 🙂

=19 seconds all three sets
+
20 min easy bike = Did just over 20min

Energy: 7/8

Soreness: 4/5 – glutes/hamstrings

Sleep: 7hr + Sleep Quality: 7

Motivation: 7/8

Training Quality: 8 – Another 1mi run PR!

For quality:
20 kipping HSPU
*in sets of 4 minimum
10 wall walks
*in sets of 2 minimum
30 seated barbell Z-press @ 65#
*in sets of 5 minimum 
2 min wall-facing HS hold
*in 30 sec holds minimum

HSPU did in sets of 4 – First 2 sets were a little rocky (mostly just felt slow) after that settled into more smooth/consistent reps

Wall walks did in sets of 2

Z press did as 5/7/7/6/5 – Felt strong, smooth

HS hold did as :35/:40/:45 – Felt stable/strong
+
1 minute max V-ups
*30 sec rest
x 4
*https://youtu.be/qrtZWRLmQlY

=25/22/21/21
+
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!  – This literally makes me laugh every week
1.25 mile run @ 2 mile re-test pace
–10 min walk–
200m @ strong effort x 6, rest = 200m walk 

1.25mi = 10:56 (8:40 average pace) – Felt good, I was honestly surprised that the pace was faster. Similar to last week, the last quarter mile was tough. Mentally I feel like I keep getting stronger week to week w/these runs – something I’m just as proud of as these times getting better.

First mile finished at 8:44 (5 seconds faster than last weeks’ pace)

600m repeats (we did 7 total bc Ansley had 7 written in her programming and I had 6) 🙂

Times = :56 :54 :57 :58 :56 :58 :57 – Felt a bit more challenging this week
+
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: 7

Soreness: glutes, lats + shoulders, chest

Sleep: 6hr 45min + Sleep Quality: 7

Motivation: 7

Training Quality: 7

15 min practicing freestanding HS holds

=I worked up to these similarly to how you have been writing it. I had tried to move a little farther away from the wall this week. I had some good controlled holds – feel like this is continuing to progress (slowly but surely).
+
TTT TD #45

=320

DU’s were my limiter here – however, they were pretty solid today. Unbroken for sets 20 & 40, set 60 did in 3 quick sets and max effort on set of 80 bc that’s where I finished.

WB were good, I kind of like heavy WB, into the round of 20 I started breaking into quick sets of 5. Really tried to move right into these from the rope with no rest, do small sets with small rest.

Row was between 850-950 throughout. Tried to manage this pace in order to go into DU a little more fresh.

Felt like my breathing has improved, felt efficient today. Overall, I feel like I paced a little too much, I think I could have pushed the WB a bit harder and possibly rowed a bit harder, I think I was worried about blowing up on the DU’s and took everything else a bit too safe.
+
For 40 min @ conversational pace:
10 min row
10 min ski
10 min C2bike
10 min jog

^Felt good

Energy: 7

Soreness: Lats, glutes

Sleep: 7hr 20min + Sleep Quality: 8

Motivation: 8

Training Quality: 8

A. 2-3 box squats @ 22X1 x 5, rest as needed
*slight weight increase
*bar in back rack – box at parallel
*focus on glute engagement getting up off of the box

=185 (+10lbs from LW) – good, continuing to notice less tightness/pain in left hip/glute
B. 3 tempo DEADLIFTS @ 3131 x 4, rest as needed
*slight weight increase

=155 (+10lbs from LW) – felt great! Same notes as box squat, stoked that I’m able to do these while decreasing tightness in that hip
C. 8-10 barbell hip thrusts x 4, rest as needed
*all at heaviest load from last week + 5-10#

=145 (+10lbs from LW) – solid
D1. 20 banded hinge position hip abductions x 3, rest 1 min
*hold each rep for 2 sec. 
**https://youtu.be/-ze-vU9QPFA
D2. 20 standing banded hip abductions ea. x 3, rest 1 min
*https://youtu.be/ll1GlFqHAxY
**for D’s: use the double band wrap 

^I feel both of these in my hip flexors a bit, glutes/hip as well but wanted to make sure hip flexor is okay?
+
15 sec AB sprint
*rest 45 sec
20 sec max BFB
*rest 1:40
x 8

burpee count = 6/6/7/7/7/7/7/7

^This started out a bit rough (legs felt like bricks and energy a little low) but quickly felt better. I felt like I was recovering well during rest and able to maintain pace on AB too. I like doing this bc it really challenges speed for me, whereas some of the longer sets I’m more focused on efficiency and sustainability. Worked on staying low and efficient/minimal footwork. I also really aimed for that max effort every time – trying to tap into that more during training.
+
3 sets:
7 weight vest burpees AFAP
*focus on fast “pop” off of the ground
*rest 90 sec

Times=20/19/18 – Felt great
+
10 min easy bike 

Energy: 7

Soreness: minimal

Sleep: 9hr + Sleep Quality: 7

Motivation: 7

Training Quality: 7

A. 2-3 Front rack box squat x 4, rest as needed
*increase loading
*box at parallel.
*Keep glute engagement focus even without the pause on the box

=185lbs (+10lbs from last week) 3 reps for all sets – Still feeling great, most challenging part is holding weight/bracing core, and breathing.
B. 12 SINGLE LEG dimmel DL x 4, rest 90 sec
*light loading – focus on back tension and glute engagement
**https://www.youtube.com/watch?v=YGSdeOvpc-Q

=70lbs (+5lbs from last week) – balance significantly better than last week and was bale to move a bit faster w/control.
C1. 8 barbell frog hip thrusts x 3, rest as needed
*increase loading
*https://youtu.be/JnkQx6YgvV0

=115lbs (+20 from last week) – Solid/strong – I think I’ve been going a bit light on the hip thrusts and they were feeling good so I added some more this week.
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

=Good, these never get any easier haha
D. 20 alt walking lunge steps w/ barbell in FRONT rack @ moderate loading x 3, rest as needed

=90lbs (+5 from last week) – These felt stronger than last week too, last few reps were challenging and had my HR up a bit but everything felt great.
+
AMRAP 45 min @ sustainable effort:
1k row
1k ski
2k C2bike
50 box step overs (unloaded) @ 24″

=2 full rounds + through 150m on C2 bike in third round

Held 2:10 row first two rounds then 2:12 on third, 2:21 on ski all rounds and 2:16-2:18 on bike. Step overs felt a bit faster although I didn’t time it. I tried to keep similar paces to last week on this and at the 30min spot I was a bit ahead of where I ended last week. Breathing was good, muscles felt good throughout – I’m not sure if I could have kept going necessarily, so maybe pace was a bit more aggressive than “sustainable”

Energy: 7

Soreness: minimal

Sleep: 7hr + Sleep Quality: 8

Motivation: 7/8

Training Quality: 7

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

Ring dip & HSPU negatives both felt really solid/strong.

Worked on pulling less w/arms and more standing up w/legs on rope climbs.

TTB were still not great 😦 trying to let it go, feet not touching bar still and generally I feel fatigue fast. Kip was stronger than LW.

K. pullups similar to last week, did in sets of quick 3’s and felt solid.
+
A. 4 rear foot elevated split squats ea. x 4, rest as needed
*bar in back rack
**mod-heavy across

=90lbs – challenging but felt good
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

=Used pink KB again, these crush me. Started alternating legs (so doing 30 alternating each round)
C1. 15 single leg DB hip thrusts ea. x 3, rest as needed
*shoulders on bench

=25lb DB
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
+
30-45 min easy cyclical of your choice = Did C2 bike