Energy: 8

Soreness: 4/5 – Glutes, hamstrings

Sleep: 7hr 45min + Sleep Quality: 8

Motivation: 8

Training Quality: Morning 8, Afternoon 6

AM (8am)

For 40 min:
3 min row @ 30 min time trial effort
1 min rest

=2:12 pace kept throughout. Wasn’t exactly sure where to sit pace-wise for this, but I think this ended up being solid. Got my HR up but not exhausted afterwards or during and was able to sustain pace fairly easily. Body felt good throughout.
+
Inversion Control:
A. Accumulate 20 Frog stand “rocks” 
*hold each rep for 1-2 sec
*press hands into ground 
*https://youtu.be/VhK4dTpCOTg

=Solid balance on these today with longer, more stable holds than last time. Did in 3 sets
B. Accumulate 20 headstand tuck to extensions
*think of pulling your legs in with your midline. Point toes as much as you can
*This week- try to increase each set by at least 1 rep 
*https://youtu.be/D3PzqfRbVts

=8/8/7 Felt really strong/balanced/controlled (last week did 7/6/7)
+
Midline Endurance:
A1. 1 min continuous pelvic rotations to hollow lifts x 3, rest as needed
*Start on floor w/ arms overhead and legs extended (together and toes poined). Exagerrate anterior pelvic tilt. Shift into posterior tilt and lift into tight hollow for 5 sec hold.
**NOTE increase hold time
*https://youtu.be/bBemLXRyI8w
A2. 1 min continuous pelvic rotations to arch lifts x 3, rest as needed
*Same flow as A1 but facing the ground. 
*https://youtu.be/79SXmeAaBuc

A1+2 both feel strong, the 5sec is challenging but sustainable.
B1. 35-45 sec hollow body tuck hold w/ alt. single leg extensions x 4, rest 1 min
*squeeze legs together, squeeze butt, point toes. Maintain posterior pelvic tilt that we worked on in A1.
*https://youtu.be/fLNNXjfv8DY

=40seconds consistently – these feel strong
B2. 35-45 sec arch body hold x 4, rest 1 min
*squeeze legs, squeeze butt, point toes. Maintain posterior pelvic tilt that we worked on in A2.
*https://youtu.be/IbOIi9CSMa8

=35seconds pretty consistently on these and they are challenging but feel like they’re getting stronger

PM
A. 6 rear foot elevated split squats ea. x 4, rest as needed
*bar in back rack
**build to a mod-heavy

=70/70/75/75 – honestly this weight was difficult – especially on left leg. I could have gone a bit heavier on right leg. Left felt really weak especially in glute, a little tightness in hamstring (left leg) and adductors.
B. 10 single leg squats to box or bench w/ 3 sec eccentric ea. x 3, rest as needed

= Did to a stack of plates (approx as high as bench at the gym), same notes as ‘A’ left leg more challenging and harder to maintain control.
C1. 10 single leg DB hip thrusts ea. x 3, rest as needed
*shoulders on bench
C2. 20 split stance band pull-throughs (10 L leg leading / 10 R) x 3, rest as needed
C3. 12 split-stance 1-arm russian KBS ea. side x 3, rest as needed
*https://youtu.be/LmBtbF4CWr0
+
AMRAP 12 min:
10 cal row
10 erg-facing burpees
10 alt DB snatch
10 1-arm thrusters L
10 1-arm thrusters R

=This quickly turned into 12 minutes of moving. I finished 2+30. My energy completely tanked, I felt good doing first A/B/C, while I was warming up for this I could feel energy taking a dive. Mentally, I think this was what we talked about like when I feel like this letting go of the outcome/score and just focus on movement quality, get through it and push myself in whatever capacity that looks like in the moment. The SA thrusters I was actually a bit worried about but they felt stronger than I thought they would.

Energy: 8

Soreness: Glute, mid back, hamstrings

Sleep: 8hr 10min + Sleep Quality: 8

Motivation: 7

Training Quality: 8

Handstand Skill:
A. 8-12 wall-facing handstand “”shrugs”” x 4, rest as needed
*create “”shrug”” by pressing into the ground with your full hand. Feel you scaps “”lift”” as you press and notice the difference between when you are actively pressing vs. not
*https://youtu.be/3bO11OwSAzM

=10 reps/round, 2min rest between rounds. Felt good, these feel stronger and stronger each week.
B. 20-30 sec wall-facing scissor switches x 4, rest as needed
*work on finding a “”float”” point where both feet are off of the wall during the switch and that you can in control of. Press away from the ground throughout. 
*https://youtu.be/4t0ZPbzr3mc

=Felt more balance this week. Had 2 sets at solid 30seconds and 3 sets more like 20, lesser quality.
C. Accumulate 20-30 lunge kick-ups into the wall
*goal is to feel a balance point where your legs come together before reaching the wall. Think of kissing the wall with both of your heels vs. reaching the wall with force w/ 1 leg. Set your arms before beginning your lunge- biceps my ears and press up!
*https://youtu.be/8DuKpUoL1mQ

=Did 30 total in sets of 6, 2min rest between sets. Had some really solid balance this week, kicked up into controlled handstand a few times on both legs leading. Left still feeling less confident than right but was much better today.
+
Handstand Conditioning:
A. Wall facing HS hold for 70% of max hold time x 3-4, rest as needed
*if quality suffers, lower to 60%
a) biceps by ears (hands no wider than shoulders)
b) elbows completley locked out (press into floor!)
c) feet together and toes pointed towards ceiling (toes are the only point of contact with the wall)
d) eyes gaze between thumbs
e) butt is squeezed

=70% = 18sec hold – Did for 4 sets, felt solid!
+
Trunk Compression:
A. V-up hold @ 70% of max time x4-5, rest as needed
*lower to 60% if needed
a) begin in a hollow body position – go into a V-up
b) feet touching
c) knees locked out
d) elbows in contact with knees
*Scale: Bend knees as little as possible to make contact – then hold. 
*https://youtu.be/Z9-Ky0zZlvo

=70% = 12sec hold – Did 5 sets, no problems, was able to sustain time/quality well.
+
A. 10 strict press x 3, rest as needed
*moderate- across

=65lbs – reps 8-10 got tough, rested about 2min between sets
B. 5 Strict press x 3, rest as needed
*building to mod-heavy

=70/75/80lbs – last rep @80 was tough – played around w/grip a bit, went a bit wider and felt good/feel like I’m able to get more pressing out of entire shoulder vs lots of fr delt w/more narrow grip. 2min rest between sets.
C. 10 pendlay rows x 3, rest as needed
*moderate- across

=75lbs – Good, 2min rest
D. 5 pendlay row x 3, rest as needed
*building to mod-heavy

=85/90/95lbs – 2min rest

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! 
800m run @ target 2 mile re-test pace
x 2
*rest 2-3 min between 800’s
**rest 5-8 min
x 2 sets (4 x 800 total)

Paces = 8:47/8:53/8:45/8:48

Felt better than I expected. First 800m was most difficult – breathing/lungs and legs, after that was able to settle in and was really happy with pace consistency. Legs and hamstring/hip specifically felt less tight 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: 8

Soreness: 3 – hamstrings, glutes, upper/mid back, forearms (thank you Throwdown)

Sleep: 8hr 20min + Sleep Quality: 6/7

Motivation: 7

Training Quality: 8

AM (11:30am)

A. Build to a mod-heavy 5 Front rack box squat
*box at parallel.
*Keep glute engagement focus even without the pause on the box

=170 – Good, no pain or limitation, loving these box squats
B. 15 dimmel DL x 4, rest 90 sec
*light loading – focus on back tension and glute engagement
**https://www.youtube.com/watch?v=YGSdeOvpc-Q

=75lbs – felt a little tightness in Lham during the descent on this one but not terrible. Definitely felt these in glutes.
C1. 10 barbell frog hip thrusts x 3, rest as needed
*https://youtu.be/JnkQx6YgvV0

=85lb – felt good!
C2. 15 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

=This was harder than I thought, I played around with weight and ended up going a bit lighter than I thought I would, maybe 7-8lbs total.
D. 20 alt walking lunge steps w/ barbell in back rack @ 65-75# x 3, rest as needed

=Used 65lbs – Good, feel left glute fatigue a bit faster (on this and probably in general – maybe don’t notice as much when not isolating one leg at a time).

PM
w/ Ansley
For time: 
200 cal row (switch every 20 cals)
100 sandbag bearhug squats (switch every 10)
100 cal row (switch every 10 cals)
200 wallballs @ 14# (switch every 20)

=31:10

Tried to keep above 1000/hr pace on row – dipped below a couple times. Sandbag squats were most difficult, I have a hard time moving fast on these, towards 3rd set of 10 my back started to get tired. Second row felt great, was pulling over 1100/hr a lot. WB felt like just get through it, by second round my breathing was higher but manageable, by last 2 sets my arms were most fatigued. This was fun! Challenging and fun 🙂 No real issues w/hip throughout, felt it a bit maybe in the sandbag squats but no pain and nothing significant afterwards.

Energy: 6/7 – Was feeling the cut a bit this morning

Soreness: 3/4 – glutes, shoulders

Sleep: 7hr 45min + Sleep Quality: 9

Motivation: 9

Training Quality: 8

AM (10am)
TTT TD #42
*regular one!

=16:48

Started out breaking up more than I thought I needed to and I think that was helpful from the beginning. I also tried to minimize rest, I was better at this on the front end than the back end and took a big break in between DL leading into C+J. Otherwise tried to keep breaks to 10sec or less. This was challenging not doing with anyone else – made it definitely more mental.

C+J had to break up into sets of 6, I really liked this movement although it jacked my HR up more than any other movement.

DL were good and fairly fast, broke them up into 10’s for the first round and when I got to them again I just tried to pick them up and knock out a quick set, second round ended up being 6/8/8/6

FS – I held them on the backs of my shoulders and really liked holding them this way, did first round in 2 sets (16/14) and second round in 3 sets (12/10/8)

Box step ups were super challenging the second round, mostly due to grip. First round broke up into 4 sets and they felt quick, second set was 5 sets and felt so slow.

I wish this was a faster time bc I feel like DB movements are usually pretty good for me but I tried to think about it as just keep moving. I felt a little “weak” or just not able to dig into that aggressive go mode today but I think I did well at not letting that really bother me and just enjoy the challenge. I really enjoyed this workout a lot! Let’s redo again in a few months!
+
A1. 3-5 1 arm DB strict press + 4-6 1 arm DB push press ea. x 3, rest as needed

=Used 35lb DB, Did 3strict + 4PP for first two sets and then 4strict + 5PP for last round. These felt good.
A2. AMRAP-2 feet-elevated yoga pushups x 3, rest as needed
*feet on 2 x 45# plates

=8/7/8 – These felt pretty strong, stronger than I thought they would. Not much pain or tightness in biceps tendon area (normally I feel that on any sort of pushups, like a tightness).
B1. 45-60 sec front plank on elbows x 3, rest 1 min

=45seconds first round then did 60 for 2nd and 3rd sets
B2. AMRAP box HSPU x 3, rest 1 min

=8/6/7 – Did these with my toes on a 20″ box, is that how you want them? I did a warm up set on my knees and got 20reps and thought it better to do more challenging smaller sets.

PM (2pm)
Self directed hike or bike ride 
60-90 min @ conversational pace

Did a 5mile hike, about 2 hrs. Wore the weight vest for first 3 miles. This was a bit more rigorous pace than last week as well as more challenging trail. My feet/ankles were hurting a bit afterwards. These hikes are usually not too tiring during but an hour or two afterwards and especially at night I get pretty tired. Felt great though, a good day of solid work!

Energy: 8

Soreness: 4/5 – glute/hamstrings, traps + shoulders

Sleep: 8hr +Sleep Quality: 9

Motivation: 8

Training Quality: 9

AM (10:30a)
A. Build to a mod-heavy 3 box squats @ 22X1
*bar in back rack – box at parallel
*focus on glute engagement getting up off of the box

=175lb – these felt good, no pain. You were right, that squat rack is a bit sketch 🙂
B. 5 tempo RDL @ 3131 x 4, rest as needed
*building by feel – bar only goes just below knees

=105/115/125/130 – These felt good, no pain, a little tightness in left ham but not too bad and wasn’t restricting movement.
C. 10 barbell hip thrusts x 4, rest as needed
*build to a heavy 10

=95/105/115/120 – Felt good, no pain or restriction
D1. 15 banded hinge position hip abductions x 3, rest 1 min
*hold each rep for 2 sec. 
**https://youtu.be/-ze-vU9QPFA
D2. 15 standing banded hip abductions ea. x 3, rest 1 min
*https://youtu.be/ll1GlFqHAxY
**for D’s: use the double band wrap 

Both of these, good.

PM
Alt. EMOM 12 min @ warmup effort:
-5-6 BFB
-40 sec easy row
-40 sec hip movement / stretching
-40 sec easy row
+
2 rounds AFAP:
10 cal row
8 lateral burpees over the rower
*rest 3 min
x 4 sets

=2:42/2:35/2:34/2:30 – Was feeling fully recovered after rest each round. The row felt a bit slow in general; first set of 10 was generally pulling around 1000cal/hr and second set really struggled to get much higher than 900cal/hr.
+
4 sets:
6 weight vest burpees AFAP
*focus on fast “pop” off of the ground
*rest 90 sec

=19/20/18/18 seconds

I liked doing these! They were definitely taxing/challenging that pop off ground and think that’ll really help me get faster off the ground.
+
Alt. EMOM 12 min @ cooldown effort:
-30-40 sec DUs
-40 sec easy row
-40 sec hip movement / stretching
-40 sec easy row

=DU’s felt so much better today! Was getting decent sets of 30and just felt better in general, probably the best they have felt since QT.

Energy: 6/7

Soreness: 5 – Left shoulder/lat/armpit, left hamstring really tight yesterday/today

Sleep: 7hr 30min + Sleep Quality: 7

Motivation: 5

Training Quality: 7

AM (8am) Also did 30min of easy-moderate yoga this morning
A1. 25 sec HS hold w/ chest drive through and hip pike x 4, rest as needed
*push chest away from wall while pressing hard into the ground
*https://youtu.be/nsAHPxf1jlM

=Good, feeling that left armpit tightness
A2. 10-12 Quadruped pike rocks x 4, rest as needed
*biceps by ears – press into ground- pointed toes in finish
*https://youtu.be/X5M2K6KmUFQ
B. 4-8 alt. single leg extensions in headstand x 4, rest as needed
*https://youtu.be/fg0RTZ9grWg

=Did 8/round and did these away from the wall again, feeling more and more comfortable away from wall, quality good
+
Midline Endurance:
A1.10-15 hollow body rocks x 3, rest 30 sec
*https://youtu.be/NxaioBKIsY4
A2. 10-15 arch body rocks x 3, rest 30 sec
*https://youtu.be/XvgNkP0gQwc
A3. 3 arch to hollow rolls ea. way x 3, rest 30 sec
*https://youtu.be/GR97ivB-nUE
B. Accumulate 2.5 min of plank walking
*break this up as needed based on the space you have.
*legs tight- squeeze glutes – press into ground
*https://youtu.be/jQRU7LjMO0w

Did 12 reps each of A1/A2. Quality felt good today and better/stronger on arches. Sets of 30sec for plank walking.
+
Back / Lat strength:
A1. 20 towel bent over rows x 4, rest 1 min
*pull towel apart as hard as you can. Squeeze scaps together. Think of creating as much tension as you can against the towel
*https://youtu.be/adkOHZQq2BA
A2. 20 lying back press x 4, rest 1 min
*use elbows to press down on ground and lift chest while squeezing scaps together
*https://youtu.be/nYHHJQhvR_o
A3. 20 lat pushdowns x 4, rest 1 min
*Press down with forearms and engage lats to lift hips off of floor
**https://youtu.be/xt_J39csZ6E

^A1-3 = all good
+
Shoulder movement: = All good through these
A1. 30 sec elevated cat- stretch in handstand width x 3, rest as needed
*https://youtu.be/hjHcmVoWNig
A2. 30 sec elevated cat-stretch in streamling x 3, rest as needed
*https://youtu.be/3AQRH_6yksE
B. 20 reverse shoulder circles w/ palms up x 5, rest as needed
*retract scaps and hold retraction throughout reps
*https://youtu.be/EDK_gI3Y8SQ

PM (2:30p)
EMOM 5 min:
20 air squats
EMOM 5 min:
20 alt step back lunges
EMOM 5 min:
10 2-KB front rack squats 
EMOM 5 min:
10 alt. 2-KB front rack step back lunges

Movements felt fast/strong today. Used 25lb DB’s for FS and lunges. I think I could/should have used the 35’s to make this a bit more challenging. I was getting 30-35seconds of rest each minute on weighted movements and 25-30seconds on unweighted movements.

I added 50cal row in between each EMOM.
+
EMOM 8 min:
__ DUs 
*pick a sustainable number (no more than 55 per minute)

^I skipped this today, my right foot was bothering me.

Energy: 8

Soreness: 3/4 – hamstrings, quads, shoulders, glutes

Sleep: 8hr 15min + Sleep Quality: 7

Motivation: 8

Training Quality: 8

AM (10am)
A1. AMRAP 1-DB strict press L arm x 4, rest 1 min

=13/14/11/12
A2. AMRAP Diamond pushups x 4, rest 1 min

=6/7/6/6
A3. AMRAP 1-DB strict press R arm x 4, rest 1 min

=13/12/12/12
A4. 10 pendlay rows x 4, rest 1 min

Used 85lb – I like these
B1. 22 2-arm DB OH tricep extensions x 3, rest 1 min

=Used 25lb these got tough with the extra few reps, triceps were sore the next few days
B2. 50ft bent arm bottom’s up KB carry ea x 3, rest 1 min
*50ft L / 50ft R
**https://www.youtube.com/watch?v=UpBzi0HIdAI

=25lb KB
C1. 14 alt DB rows in plank position x 3, rest 1 min

=25lb DB’s
C2. 10-14 2-DB floor press x 3, rest 1 min

=25lb DB’s

Basically all of these (A/B/C) felt stronger/improved over last week, yay! Strict press and Diamond pushups specifically felt stronger.

PM (6:30pm)
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! 
400m run @ target 2 mile re-test pace
x 4
*rest 1 min between 400’s
**rest 5-8 min
x 2 sets (8 x 400 total)

Paces = 8:58/8:00/8:50/8:24/9:01/8:00/9:06/9:00

Pacing went much better this week! More consistent, only 2 outliers really (The 2 @ 8min/mi paces) and those 2 were predominantly downhill; otherwise all paces much closer/consistent to that 9:15 goal. Breathing felt good/better as well – did not feel as difficult as last week on the uphill portions. Left hamstring/IT band was feeling more tight than usual before and during run today – really felt this while controlling speed on downhills as well as when I’m pushing on uphills like can’t fully extend my leg in stride.
+
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: 6 – morning energy felt good but afternoon was tough, think I was a little dehydrated

Soreness: minimal

Sleep: 8hr 10min + Sleep Quality: 7

Motivation: 8

Training Quality: 8 – noticing small improvements in some of this skill work

AM (11am)
Handstand Skill:
A. 8-12 wall-facing handstand “shrugs” x 4, rest as needed
*create “shrug” by pressing into the ground with your full hand. Feel you scaps “lift” as you press and notice the difference between when you are actively pressing vs. not
*https://youtu.be/3bO11OwSAzM

=9reps/set, rested 90s between sets. Again, continuing to feel stronger on these week to week
B. 20-30 sec wall-facing scissor switches x 4, rest as needed
*work on finding a “float” point where both feet are off of the wall during the switch and that you can in control of. Press away from the ground throughout. 
*https://youtu.be/4t0ZPbzr3mc

=These are getting more consistent and more comfortable in “float” vs. leaning too much on wall. Getting 30sec more consistently as well. Rested 90sec
C. Accumulate 20-30 lunge kick-ups into the wall
*goal is to feel a balance point where your legs come together before reaching the wall. Think of kissing the wall with both of your heels vs. reaching the wall with force w/ 1 leg. Set your arms before beginning your lunge- biceps my ears and press up!
*https://youtu.be/8DuKpUoL1mQ

=Sets of 6 per leg (30 total), rested 90sec. Left leg leading felt a bit stronger today.
+
Handstand Conditioning:
*No pushups on wall-walks- start and end in a front plank 
EMOM 2-3 min:
2 wall-walks + 4 “weight shifts”
*https://youtu.be/e3g7dOSBa80
*rest 3 min

^Did for 2rounds, felt stronger than last week, was still fatigued after 2 sets so decided to end at that.
EMOM 2-3 min:
2 wall-walks + 4 alt shoulder taps
*https://youtu.be/2mlZY9kWedc
*rest 3 min

^Same here, was pretty fatigued after 2 rounds and wanted to maintain quality so stopped at 2 rounds. Quality felt good, a bit more core control.
EMOM 2-3 min:
1 wall-walk + 15 sec HS hold
*https://youtu.be/sTOPFz9gfhI

^Did for 3 sets, was able to maintain quality throughout all sets but third set was challenging.
+
1 minute max V-ups
*90 sec rest
x 4
*https://youtu.be/qrtZWRLmQlY

=24/22/22/21
+
Compression Strength:
Alt. EMOM 15-18:
min 1: 20-30 sec alt. single leg pike lifts
*https://youtu.be/G8nghM9nv5k
min 2: 20-30 sec tuck hollow hold to 2-leg extensions
*https://youtu.be/DXHUbTThljk
min 3: 20-30 sec grounded hip extensions
*https://youtu.be/-nJA2aHa63A

=Did for 18min, all felt solid/strong.
+
Scap Strength:
A1. 5 prone shoulder extensions x3, rest 1 min
*fight to keep elbows and wrists as close to body as possible
*https://youtu.be/3x-lrLIx54I
A2. 3 “reps” elbow to hand plank w/ 3 scap push-ups ea. position x3, rest 1 min
*Rep = 3 scap pushups on elbows + 3 scap pushups on hands
*Squeeze glutes 
A3. 20 sec wall “W” hold x3, rest 1 min
*Keep full contact w/ wall from hips to head (including elbows and wrists). Retract scaps and hold. 
*https://youtu.be/55RKMnow0Ds
A4. 10 single arm wall-scap pushups ea. x3, erst 1 min
*squeeze glutes- try not to rotate torso. Retract scap fully and then press into wall as much as you can.
*https://youtu.be/GAGD4ekbBjA

^All above, good, left shoulder feeling a bit tight in armpit area.

PM
w/ Erin
4 rounds you go / I go style (2 each):
For time:
20 cal row
12 lateral burpees over the rower
10 2-DB hang CJ @ 35# ea
*rest 5 min
10 rounds you go / I go style (5 each): *sprint!!
6 cal row
6 lateral burpees over the rower
6 2-DB thrsuters @ 25# ea

=First block was 11:25, second was 10:30 total time with rest was 26:55.

First set rows took me 1:17/1:12, second sets of rows I was finishing in under :20, was working on getting that first calorie as fast as possible and making powerful pulls from the start. Row felt a bit more tiring than usual – dehydrated maybe – working on consuming more water w/temps getting higher.

CJ’s felt awesome, did both sets unbroken.

Burpees were methodical for both sets, I tried to push faster on the set of 6 but they didn’t feel much faster.

Thrusters were the most difficult piece, legs and upper body equally felt gassed.

This one was fun! Mentally the 2 rounds felt a bit easier; I think this is largely due to sprinting being more challenging for me in general.

Energy: 8

Soreness: 4 – hamstrings

Sleep: 7hr 20min + Sleep Quality: 9

Motivation: 6 – struggled w/the TD this week it just felt real blah to me and for whatever reason I couldn’t really get myself out of that during. I didn’t really feel like I did much, I was glad to have the hike in the afternoon and that I was excited for and felt good doing.

Training Quality: 6

Locomotion/ running prep flow:
5 min easy jog
+
Follow along- 25ft of each x2 sets
*https://youtu.be/WIiWBJh03ow?list=PLVR7OsPPPm0ruXEMQes197ymqzmAQF0tz
+
TTT Throwdown at home version 
TBA

=150

Pushups were yuck, I got 10 in the first round (I hesitate to even say that, please don’t make me do more) – I think I use too much shoulders or something bc my shoulders feel like they’re doing everything. The diamond pushups that you had me do earlier this week, I could really feel those in my chest.

Air squats and burpees both felt good.

The 400m runs were taking me anywhere from 2:03-2:11 – we did these up and down a bit of an incline – I think the time on this was discouraging for me bc I know I can run a 400 faster than that and this is probably where I should have pushed a bit harder.
+
TTT Intrinsic Foot Strength – 2 cycles through all drills (10 reps ea.)
*https://www.youtube.com/watch?v=EmwsfwMkK6A

PM
60-90 min hike w/ weight vest … or Jerry in a backpack. Try to hike at a cadence that elevates your respiration a little bit

=This made me so happy 🙂 to read and imagine carrying Jerry in a backpack! I’m working on finding something I can carry him in haha! So used the vest (20lb) instead this week. We did 4 miles total and took about 90min, next time I’ll record elevation too. I felt good throughout, was breathing heavy through some of the steeper portions but for the most part was able to carry on a conversation.

Energy: 8

Soreness: 3/4 – hamstrings, quads, glutes

Sleep: 8hr 10min + Sleep Quality: 9

Motivation: 9

Training Quality: 8

AM – Did AM/PM basically together bc I got a late start in the morning, took about 30min rest in between.
A. Accumulate 20 Frog stand “rocks” 
*hold each rep for 1-2 sec
*press hands into ground 
*https://youtu.be/VhK4dTpCOTg

=Did in 2 sets of 10 and rested 90s between. These felt much better and more controlled this week. Had multiple 2sec holds. Also tried to practice steady breathing during this vs holding my breath when I pull my feet off the floor.
B. Accumulate 20 headstand tuck to extensions
*think of pulling your legs in with your midline. Point toes as much as you can
*This week- try to increase each set by at least 1 rep 
*https://youtu.be/D3PzqfRbVts

=Did as sets of 7/7/6 and rested 90sec between. Good, felt controlled, and did this away from the wall, yay!
+
Midline Endurance:
A1. 1 min continuous pelvic rotations to hollow lifts x 3, rest as needed
*Start on floor w/ arms overhead and legs extended (together and toes pointed). Exaggerate anterior pelvic tilt. Shift into posterior tilt and lift into tight hollow for 4 sec hold.
**NOTE increase hold time
*https://youtu.be/bBemLXRyI8w
A2. 1 min continuous pelvic rotations to arch lifts x 3, rest as needed
*Same flow as A1 but facing the ground. 
*https://youtu.be/79SXmeAaBuc

=Rested 1min between A1/A2, increased hold time was challenging (especially if Jerry climbed onto my belly), arches felt stronger this week.
B1. 30-40 sec hollow body tuck hold w/ alt. single leg extensions x 4, rest 1 min
*squeeze legs together, squeeze butt, point toes. Maintain posterior pelvic tilt that we worked on in A1.
*https://youtu.be/fLNNXjfv8DY
B2. 30-40 sec arch body hold x 4, rest 1 min
*squeeze legs, squeeze butt, point toes. Maintain posterior pelvic tilt that we worked on in A2.
*https://youtu.be/IbOIi9CSMa8

=Was consistently getting 30-35sec for both B1/B2. Again, arches felt stronger this week and was able to hold a bit longer.
+
Shoulder movement:
A1. 30 sec elevated cat- stretch in handstand width x 3, rest as needed
*https://youtu.be/hjHcmVoWNig
A2. 30 sec elevated cat-stretch in streamling x 3, rest as needed
*https://youtu.be/3AQRH_6yksE
B. 20 reverse shoulder circles w/ palms up x 5, rest as needed
*retract scaps and hold retraction throughout reps
*https://youtu.be/EDK_gI3Y8SQ

PM
Alt. EMOM 10 min:
-30-50 DU
-10 burpees
*rest 4 min
Alt. EMOM 10 min:
-10 cal row
-8-10 power snatch @ 55#
*rest 4 min
Alt. EMOM 10 min:
-30 sec max dballs over the shoulder @ 80#
-30 sec max abmat situps (it’s fine if you don’t have an abmat)

=Stuck with 30DU throughout, had one set unbroken all others I tripped up 2x or less. Was not a great week for Dubs! Burpees felt great though! Was finishing in about 25-30sec. My breathing felt best/most recovered during that first round. Thinking I should have bumped the DU volume a bit higher to challenge myself a bit more on this first one.

=Row felt good, was finishing in 35-40sec. Did 9 snatch per round, this got my HR up a bit but the row helped bring it back down (I can tell the difference in efficiency here, thank you row club!)

=Dball (6/6/7/7/7)

Abmat situps (14/15/15/15/16)
+
12 barbell hip thrusts x 4, rest 2 min
*moderate loading across- hold each rep for 1 sec at top 

=85lb – Good, think I could go a bit heavier