Energy: 8

Soreness: none

Sleep: 8hr + Sleep Quality: 8

Motivation: 8

Training Quality: 10

AM
3 sets:
5 per leg freestanding handstand kick ups (5 left / 5 right)
8-10 plate step ups on 45# plate **note higher plate
*https://youtu.be/2YRciwP6WBg
+
10 mins to establish max distance HS walk into the wall – start 6″ away and back up 6″ with every successful walk

= 1 full mat (6ft) approx 5-6 steps

https://youtube.com/shorts/tuvmgwmFAaU?feature=share

^5.5ft

https://youtube.com/shorts/6iaMKw7k5_I?feature=share

^6ft
+
3 sets, each for time:
15 deficit KHSPU @ 1″
20 alt DB snatch @ 40#
15 TTB
-rest 2 min btw sets-

= 4:16 | 4:19 | 4:33
+
For time:
30 K pullups
15 wall walks
+
10 min shoulder recovery of your choice- can be C/O Sym.. stretching.. CARs..

PM
Build to a heavy squat clean

= 175# for a 10lb PR !! Videos for lifts of 170lb and 175lb. I also, noticed in watching the videos back that I am still often, not engaging my lats so want to continue to pay attention to that.

https://youtube.com/shorts/_yPdUgoeUjA?feature=share

^ 170lbs

https://youtube.com/shorts/ULHkgTF8Tbs?feature=share

^ 175lbs
+
5 FS @ 75% x 5, rest 2 min

= 150lb – felt strong

https://youtube.com/shorts/lteyMXL6FsQ?feature=share
+
1.1 Hand release DL x 4, rest 10 sec btw DL / rest as needed btw sets
*all at 92-96% of last week’s heavy cluster

Energy:

Soreness:

Sleep: + Sleep Quality:

Motivation:

Training Quality:

*Made up build to heavy FS single from Monday*

= 195lb

https://youtube.com/shorts/Xib7ZSnAXsY?feature=share

3 sets:
20 sec single arm front plank w/ feet elevated on bench ea
6 kick ups to wall ea leg leading onto a 2×45# + 25# plate – this will make you have to kick up harder
5 kick ups to freestanding ea leg leading
+
A. 3-5ft HSW walk into wall x 5, rest as needed
B1. 4-5ft lateral walk ea way x 3, rest 1 min
4-5ft in one direction and then go the other direction right away – without coming off of the wall
B2. 22 alt shoulder taps x 3, rest 1 min
B3. 12 alt scissor switches on wall – facing away x 3, rest 3 min
+
Alt EMOM 10 min:
min 1: 6 strict press
min 2: 6 bench press
*slight weight increase

= 100lb bench (+10lbs from LW) and
+
*missed last week
Every 90 sec x 10 sets:
5 BBJO AFAP – work on sprinting here. Easy spin on bike between sets
+
Alt EMOM 10 min:
min 1: 6 weighted vest speed pushups *time each set
min 2: 2-3 seated box jumps to 24″ *sit at parallel. If this feels good, add a plate to increase the height of the box

Energy: 5

Soreness: 4-5ish shoulders, lats, glutes

Sleep: 9hr + Sleep Quality: 10

Motivation:

Training Quality:

AM
Crossover Symmetry Activation protocol
+
Alt EMOM 30 min:
min 1: 9 cal ski
min 2: 30 sec max 2-DB STOH @ 35# ea
min 3: 9 cal ski
min 4: 30 sec max alt reverse lunge steps – barbell in back rack @ 85#
min 5: 9 cal C2bike

=
+
Accumulate, for quality:
200 DU
50 GHD situps
100 unloaded russian twists

DU’s as 60/60/60/20 only 1 trip throughout

GHD in sets of 10’s

Russian twists in sets of 20’s

Energy: 4

Soreness:

Sleep: 5hr 10min + Sleep Quality: 7

Motivation:

Training Quality:

AM
Prep:
3 x through:
5 cook squats
10 pressing snatch balance – empty barbell
6 handstand “cat-cows” on wall
*https://youtu.be/nsAHPxf1jlM
+
EMOM 10 min: 3 safety bar BS – building every other set

= worked up to #170
+
Build to a heavy 2 push press

= 140lbs (+10lb PR)

https://youtube.com/shorts/YeG93k1vo88?feature=SharePoint
+
Build to a heavy bench press

= 140lb x2 (misread this was supposed to be a single ::facepalm:: but hit my previous PR single for a double)

https://youtube.com/shorts/VRfQC5ZYPOc?feature=share
+
1.5-2 mile AAR @ comfortable effort

= did 2miles
+
Shoulder series
10 Banded facepulls
10 Rings hinge row
10 Scaption
10 straight arm lat pull down
5 planche lean (feet elevated)
10 T pulls
10 W pulls
10 Y pulls
*https://www.youtube.com/watch?v=Qn6h-uPtub4&t=23s

Energy: 8

Soreness: left forearm improved slightly

Sleep: 7hr 45min + Sleep Quality: 8

Motivation: 6

Training Quality: 7

30min EMOM

5 back squat #155

5 snatch 85#

5 DL 205#

5 clean 115#

Rest

Energy: 7

Soreness: left forearm tightness otherwise felt good.

Sleep: 8hr 30min + Sleep Quality: 8

Motivation: 7

Training Quality: 6 – unable to do pm session due to forearm

AM
3 sets:
5 per leg freestanding handstand kick ups (5 left / 5 right)
8-10 plate step ups on 45# plate **note higher plate
*https://youtu.be/2YRciwP6WBg
+
5 min playing with HS walks – focus on pressing into the ground

= Was feeling slightly more aggressive in the forward momentum kick up into walking that I’ve been practicing with the walking to to wall so nice seeing that skill translate a bit in a positive direction 🙂 more consistent in getting multiple steps each time I kicked up today.

https://youtube.com/shorts/ebiVDh1MP7s?feature=share
+
5 sets, each for time:
10 deficit KHSPU @ 1″
15 WB @ 20# to 9ft
10 TTB
-rest 90 sec btw sets-

= times 2:52 | 3:28 | 4:22 | 3:48 | 3:46
+
AMRAP 9 min:
3 wall walks
6 K pullups

^ skipped bc of forearm
+
10 min shoulder recovery of your choice- can be C/O Sym.. stretching.. CARs..

PM
Every 90 sec x 6-8 sets:
1 clean pull + 1 squat clean
*focus on set up – engaging lats. 5# increase
+
Build to a heavy single FS
+
1.1 Hand release DL x 4, rest 10 sec btw DL / rest as needed btw sets
*all at 88-92% of last week’s heavy cluster

^ unable to do

Instead subbed 10min EMOM FSx3 @moderate load across sets, did 145lbs

Energy:

Soreness:

Sleep: 7hr 30min + Sleep Quality: 9

Motivation:

Training Quality:

3 sets:
15 sec single arm front plank w/ feet elevated on bench ea
6 kick ups to wall ea leg leading onto a 2×45# plate – this will make you have to kick up harder
5 kick ups to freestanding ea leg leading
+
A. 3-5ft HSW walk into wall x 5, rest as needed
B1. 4ft lateral walk ea way x 3, rest 1 min
43ft in one direction and then go the other direction right away – without coming off of the wall
B2. 20 alt shoulder taps x 3, rest 1 min
B3. 10 alt scissor switches on wall – facing away x 3, rest 3 min

= skipped HS skills today bc of wrist/forearm
+
Alt EMOM 10 min:
min 1: 8 strict press
min 2: 8 bench press
*slight weight increase

= 90# bench (+5lb) and 80# strict press (+5lb)
+
Every 90 sec x 10 sets:
5 BBJO AFAP – work on sprinting here. Easy spin on bike between sets

= sub 10 sets echo bike sprints (:20) for bbjo bc wrist/forearm
+
Alt EMOM 10 min:
min 1: 6 weighted vest speed pushups *time each set
min 2: 2-3 seated box jumps to 24″ *sit at parallel. If this feels good, add a plate to increase the height of the box

Energy: 7

Soreness: 5 – glutes and hamstrings, chest

Sleep: 6hr 20min + Sleep Quality: 8

Motivation: 7

Training Quality: 7

AM
Crossover Symmetry Activation protocol
+
Accumulate 40-45 CTB in sets of 2-3
*try working some 3’s here

= 41 total alternated back and forth between sets of 2’s and 3’s did 26 total reps in sets of 2’s and 15 total in sets of 3’s. First 30 reps were really strong (definitely stronger over LW) and more consistent, then final 12 got tougher.
+
AMSAP pronated grip banded chest to bar hold x 5, rest to recovery
*pretty thick band for this- focus on retracting your scaps during the hold

= :14 | :14 | :13 | :11 | :07 used smaller green band + blue band (same as LW)
+
Alt EMOM 20 min:
min 1: 4 wall walks
min 2: 50-60 DU
min 3: 6 Devil’s press @ 35# ea
min 4: Rest

= 55 reps unbroken on all sets of DU. Generally felt good/strong, grip started to fatigue during devil press – DP is most taxing movement out of these three.

PM
*based on how you’re feeling:
Either:
2 mile easy run 

OR

3RFT
400m run
15 BFB
5 CJ @ 115#

= left forearm/grip very tight following 20min emom – did 2mile jog/run

Energy: 8

Soreness: 3-4ish hamstrings, glutes

Sleep: 6hr + Sleep Quality: 8

Motivation: 8

Training Quality: 9

AM
Prep:
3 x through:
5 cook squats
10 pressing snatch balance – empty barbell
6 handstand “cat-cows” on wall
*https://youtu.be/nsAHPxf1jlM
+
Every 45 sec x 10-15 sets:
1 squat snatch – all at 90% of heaviest lift

= 100lb hit 15 sets, had 1 miss the whole time but I did an extra at the end 🙂 these were SO GOOD and consistent!! PUMPED
+
1-2 push press @ 92-95% of heavy x 3-5, rest as needed

=120# (92%) for 2×5 – felt great/strong!
+
Alt EMOM 12 min:
min 1: 1 bench press *increase loading
min 2: 15 sec max 2-DB STOH @ 45-50# ea

= 125# (+10lb from LW) for bench, solid

= got 8 | 8 | 9 | 8 | 9 | 8 | 8 – whoops did an extra set on accident

PM
@ moderate / smooth effort:
AMRAP 30 min:
500m C2bike
250m row
15 cal echo
250m ski

= 5 rounds + 700m

Energy: 8

Soreness: none

Sleep: 7hr 30min + Sleep Quality: 9

Motivation: 8

Training Quality: 8

AM
*missed last week
3 sets:
5 per leg freestanding handstand kick ups (5 left / 5 right)
8-10 plate step ups on 45# plate **note higher plate
*https://youtu.be/2YRciwP6WBg

^ good
+
5 min playing with HS walks – focus on pressing into the ground

= alternated back and forth between walking into wall and out on floor, no significant improvements/distances today. Was coming back down often in the direction that I had kicked up from despite trying to focus on letting my weight carry me in the opposite direction.
+
For time:
12-9-6
KHSPU to 1″ deficit
Hang power cleans @ 115#
-rest 5 min-
For time:
20 TTB
40 2-DB FS @ 35# ea
20 TTB
-rest 5 min-
AMRAP 8 min:
5 K Pullups
10 alt DB snatch @ 25#

= 6:14 – HSPU is sets of 4’s/3’s/3’s respectively and hpc in sets of 2’s and 3’s throughout all sets/reps. Kept rest to 10sec between rounds on the hspu, tried to limit rest on bb and get straight to it to get first few reps in.

= 7:04 – first set of TTB in sets of 5’s to 15 then a set of 3/2, DB FS in sets of 6’s (started with a set of 8 and ended with 2 sets of 4) second set of TTB in sets of 4’s and ended with 3/3/2.

= 8+9 on the AMRAP
+
10 min shoulder recovery of your choice- can be C/O Sym.. stretching.. CARs..

PM
Every 90 sec x 10 sets:
1 clean pull + 1 squat clean
*focus on set up – engaging lats. 5# increase

= 125lb – felt smooth, strong
+
AMRAP-1 FS @ 95% of heavy 2 x 4, rest 3 min btw sets

= 155lb for 5 | 5 | 5 | 5

Video of final set, all sets felt great I should have gone for 6 in the first set and possibly second too. Still noticing in toes a bit and happened on all sets today.

https://youtube.com/shorts/Ky6G3jthdUM?feature=share
+
1.1 Hand release DL x 4, rest 10 sec btw DL / rest as needed btw sets
*all at 85-90% of last week’s heavy cluster

= 235lb (87%) – felt great/strong