Energy: 8

Soreness: 4/5 – quads, glutes, hamstrings (more hamstrings today than glutes. 5 – front delts

Sleep: 7hr 30min + Sleep Quality: 9

Motivation: 8

Training Quality: 5/6 – my shoulders felt trashed today. Out of the gate with the gymnastics movements, my energy was good but my arms felt tired.

TTB Positional prep (10-15 min cycling through drills)
*https://www.instagram.com/p/B0RLQk3JX0o/
a) Elbow to knee walk
b) Assisted tucks
c) Assisted pigeon stretch
d) Ostrich walk
e) Standing pike stretch
f) Hip drags
g) Pike leg lifts

Did all three movements below with AFAP in mind. I think last week I was more concerned w/keeping large sets, so this week I took sets down to 3’s for the most part and tried to make rest breaks shorter. Started recording times to have something to compare to and hold myself accountable to. I’m a bit bummed that today wasn’t so great and it’s all relative m, can’t have great days without having some of these.
+
15 TTB AFAP (minimum set- 3) x3, rest 3 min actively on ski erg between sets
*rest as little as you need in order to keep sets of 3. Ski erg damper on 1.

First round did as 5/4/3/3 then moved to sets of 3 for remaining rounds. Times were 1:22/1:12/1:15. These felt the best of the three movements this week. Shoulders tired, didn’t feel as powerful and not as tight in kip.
+
15 K.HSPU AFAP (minimum set- 3) x3, rest 3 min actively on ski erg between sets
*same note

Did as sets of 3 for all rounds. Had 1 fail in first round and 2 fails each in second and third round. Second set felt the best, however, generally I did not feel powerful doing these today. I had some good reps that felt great and arms felt tired. Times were 2:20/3:05/4:00 – after first set I had to rest quite a bit between sets.
+
15 K. Pullups AFAP (minimum set- 3) x3, rest 3 min actively on ski erg between sets
*same note

These felt okay, not as good as previous weeks but they were consistent and kip felt better doing these than TTB. Times were 1:50/1:57/2:15
+
15 feet-elevated ring rows x3-4, rest 90 sec

Did 3 sets, these felt better this week
+
3 RFT:
75 DU
25 WB @ 14#
*mandatory 2 min rest after each set

Total time = 10:08, splits were 1:57/2:10/2:01 DU’s were meh…. first round was best, I finished in 2 sets, second and third round multiple trip ups I was pretty frustrated. And they’ve come a long way. WB felt so slow, between my legs still feeling a little sore and shoulders being super tired these felt real heavy today. This whole thing felt a little slow 😦

Energy: 7

Soreness: 5 – quads, hamstrings, glutes

Sleep: 6hr 30min + Sleep Quality: 9

Motivation: 7

Training Quality: 8

Glute prep x3
-10 lateral mini band steps ea way
-10 single leg glute bridges w/ mini band around knees ea.
-6 mini band clam shells ea
+
Row Club!
15 min alt. EMOM @ warmup effort:
-45 sec row
-45 sec C2bike
-45 sec ski
(everyone do this together- start at different ergs and rotate)
+
Row for as long as possible @ 2 sec faster than target 2k pace (the same pace that you’ve been working at for the past few weeks)

Hit 1030m at 1:56 pace – set a goal to hit 1k meters. My legs are still (yep still) sore from Saturday so warming up I was thinking my legs might feel fatigued during the working portion. I felt pretty good considering and fatigue didn’t seem to have much of an effect. This was more mental and lungs than anything else. It is starting to feel like these paces under 2:00 are becoming more efficient which is super exciting. Happy with how this turned out today.
*rest to recovery
For 20 min @ cruise pace:
5 min C2bike
5 min ski

^ Felt good, was hitting just over 2100m on bike and 60cal on ski consistently each time. I did this for 30min instead of 20 🙂 just in case I won’t be able to for awhile.
+
A1. 10 mini-band glute bridges w/ feet under hips x3
A2. 10 mini-band glute bridges in sumo stance x3
*1st video; https://www.instagram.com/p/BmwtGtUnhn1/?
A3. 10 frog pumps x3
*2nd video
A4. 10 seated clamshells x3
*3rd video
A5. 10 supine clamshells x3
*4th video
A6. 10 seated abductions x3
*last video

^Good

Energy: 8

Soreness: 7 – quads, hamstrings, glutes. 4 – shoulders

Sleep: 8hr + Sleep Quality: 8

Motivation: 7

Training Quality: 7 burpees were best part, wish the HSPU had been a bit better.

A. Establish the deepest Strict HSPU you can

2 skull mat, attempted 1 skull mat and couldn’t press out of bottom. Practiced moving quicker in the bottom/touching my head to bottom. My shoulders felt tight/tired trying to press out of these. Not necessarily sore with normal movement but once I started to do work they felt more taxed.
B. Accumulate 15 HSPU negatives to a 1.5″ deficit for quality
*control full ROM- especially bottom/ into the deficit

These felt better than the single attempt did, maybe not having to press, just felt smoother in shoulders. First 5 reps felt good and improved over last week. They started to get more challenging around rep 10, although I took a bit more rest between reps. Generally felt better than LW.
+
20 BFB AFAP
x4
*rest 3 min easy spin on bike between sets

Sets = 1:11/1:09/1:07/1:03 Woooo …. my legs were super sore/tight so I took a bit warming up and still that first set felt kind of yucky. Maybe could have warmed up a bit harder before starting or gotten my HR up higher. Despite that the sets got better each round. I suppose I would have liked for not as much time in between the first and last round. Each round I did feel like I was going AFAP. Body felt good doing these despite the soreness too.
+
30 min C2bike @ cruise pace

Average pace for 30min = 2:15 for 13,433k meters. This felt good
+
15 min foam roll/ smash upper body

Energy: 7

Soreness: minimal

Sleep: 6hr 30min + Sleep Quality: 8

Motivation: 7

Training Quality: 8

Glute prep x3
-10 lateral mini band steps ea way
-10 single leg glute bridges w/ mini band around knees ea.
-6 mini band clam shells ea

^Good
+
Row Club!
15 min alt. EMOM @ warmup effort:
-45 sec row
-45 sec C2bike
-45 sec ski
(everyone do this together- start at different ergs and rotate)
+
1250m row @ goal 2k re-test pace
*rest 2 min
500m row @ same pace
*rest 1 min
250m row @ same pace
**after final set, rest as needed, then..
12-15 min row @ conversational pace

1250m = 4:56, 1:58.4 average pace

500m = 1:56.6, 1:56.6 average

250m = :56.5, 1:53.2 average pace

This week felt better overall than last week. The 1250 was tough and the shorter rest was more challenging but my body generally felt better for all three rows vs last week. More efficient, better breathing. Again, focusing on keeping arms straight for as long as possible. I was breathing really heavy and probably hitting 9 out of 10 effort on the last 300m of the 1250.
+
A1. 10 mini-band glute bridges w/ feet under hips x3
A2. 10 mini-band glute bridges in sumo stance x3
*1st video; https://www.instagram.com/p/BmwtGtUnhn1/?
A3. 10 frog pumps x3
*2nd video
A4. 10 seated clamshells x3
*3rd video
A5. 10 supine clamshells x3
*4th video
A6. 10 seated abductions x3
*last video

250m =

^Good

Energy: 8

Soreness: 4 – Shoulders, forearms, lats

Sleep: 8hr 10min + Sleep Quality: 6

Motivation: 8

Training Quality: 9

10-15 min self-directed HS hold practice

^First time doing this in a bit. I was surprised at how quickly it “came back” it wasn’t my best handstand day but it felt good to be working on this again. My shoulders felt pretty tired/fatigued from past few days of training.
+
TTT TD
*800m run/30 Devil Press/800m run/40 DB box step over/800m run/50 DB Front Squat *25min cap

Cap +15 reps

I loved that Ansley and I were next to each other on this bc it definitely pushed me. She was ahead of me coming in on first 2 runs, I gained on her on the devils press and box step overs and then kept ahead on third run through the front squats. I do, for the most part really “run my own race” on these throwdowns and focus on my own progress, and mentally it gets tough being last each week. I think it helped me gain a little confidence beating her and knowing that I am capable of pushing myself more and more. I definitely could have been faster on the run but I think I strategized this workout well not pushing too hard on run in order to be as efficient as possible/minimize rest on the DB movements. Broke up DP 10/5/5/4/4/3, step overs as 8/6/6/5/5/6/4, and front squats broke once at rep 12 and then held on until time. Less muscle fatigue and more breathing capacity was limiter here. Also, first time doing devlils press w/35 lb DB’s.
+
Accumulate, for quality:
60 sec parallette L-sit hold
50 hollow body rocks
40 alt. GHD hip extensions w/ rotation
*https://youtu.be/4pSquBkhVvE
30 parallette shoot throughs
*https://youtu.be/_WFVi-nT31g

^All good – felt a little improved over last week
+
Shoulder Recovery:
A1. 3-5 prone shoulder extensions x3, rest as needed
*goal in to keep wrists and elbows as close to body as possible. This comes from scap retraction
*3rd video: https://www.instagram.com/p/BvM9_nynyJ1/
A2. 30 sec reverse table plank x3, rest as needed
*breathe deeply while doing this
F. Accumulate 2-3 min in an elevated cat stretch (hands on box- sit hips back towards heels)- vary any position between shoulder width and streamline position

^Good

Energy: 7

Soreness: 4/5 – shoulders/chest, less sore more fatigue/tired

Sleep: 6hr 40min + Sleep Quality: 6

Motivation: 7

Training Quality: 8

A. Accumulate 15 HSPU negatives to a 1.5″ deficit for quality
*control full ROM- especially bottom/ into the deficit

This felt similar to the 1” when I first started doing. First 5-7 reps felt great, less than a minute rest between reps. After rep 7, was going faster in last inch or two into bottom, “crashed” a little more than I would have liked on a few reps. Front delts felt residual tightness from the weekend. Last five reps was taking 1-2 min between reps. Overall these were good.
+
10 sets:
10 cal AB @ 250W or higher
10 BFB in 40 sec or under
*rest 30 sec
**if you fall off AB or burpee pace, rest 3-4 min, then continue w/ sets

Barf town. This was hard, but I did it. Started counting my 40s immediately as I was getting off AB (probably should have been doing this from the beginning). A lot of this is mental for me, I kind of tell myself when I think I’ll need the rest and then I get there and I’m still making it under time. Round 8 was the worst, the only one I really struggled to keep watts up and felt so gassed going into BP (finished right at 40seconds). This, overall, while it seems to never get easier, does feel like I’m improving and becoming more efficient on burpees …. huge happiness here!
+
20 min ski @ moderate effort

4265m @ 2:21.3 pace – felt great. Picked up pace in last 4min to between 2:16-2:20. Breathing felt good/smooth, focused on pulling from/through hips hinging (technique that they teach in the video you sent me awhile back). Happy with my efficiency on ski.
+
15 min foam roll/ smash upper body

Energy: 8

Soreness: 3/4 – delts/shoulders/traps

Sleep: 7hr 30min then back to sleep again for 2hrs + Sleep Quality: 9

Motivation: 8

Training Quality: 7 – lifting felt great today, skills afterwards were tough, my arms/shoulders felt trashed after the second set of chin ups. Maybe bc moving my Wednesday session to Thursday w/all of the gymnastics my shoulders weren’t quite recovered. I put some of it off to finish on Saturday.

Accumulate 15 squat snatches @ 90-95# for quality
*technical focus but time how long this takes

12:01 @ 95lbs all reps, no misses, felt great today and faster (1:20) than the 90lbs last week
+
Accumulate 15 CJ @ 120-125# for quality
*technical focus but time how long this take

12:25 @ 125lbs all reps (1:25 slower than last week) – was a bit more methodical this week, reps felt better overall, cleans felt very good, I noticed a difference in pull and how my left hamstring felt, freakin yay! Power clean and push jerk for all reps.
+
3-4 RDLs @ 3131 x5, rest 2 min
*5# increase

145lbs, 4 reps all sets, did all the way you showed me last week. Felt real solid – felt them the next day. Noticing positive difference in hamstring on these as well.
+
A. For time: 8 chin ups
*rest 5 min
x3

5:55, 7:20, 8:40 second and third set were HARD.
B. AMSAP pronated grip chin over bar hold x3, rest as needed
*hold 10# DB between legs

8 sec/7 sec/7sec – arms felt real dead on these
C. 8-10 hinge rows x5, rest as needed
*https://youtu.be/hs3gwHuF4Zw

8reps all sets, good
C. AMRAP UB strict ring dips w/ 2 sec pause at bottom of dip x5, rest 2 min

3/2/2/2/2 – after first set, couldn’t press out of third rep. Getting good depth throughout.
D. 10 alt shoulder taps + AMSAP wall-facing HS hold x3, rest 90 sec
*come down if lockout or bodyline breaks down

10sec ish/10sec ish/8 reps complete and came down

Energy: 8

Soreness: 3/4 shoulders

Sleep: 6hr 15min + Sleep Quality: 6

Motivation: 6

Training Quality: 6

TTB Positional prep (10-15 min cycling through drills)
*https://www.instagram.com/p/B0RLQk3JX0o/
a) Elbow to knee walk
b) Assisted tucks
c) Assisted pigeon stretch
d) Ostrich walk
e) Standing pike stretch
f) Hip drags
g) Pike leg lifts
+
12 TTB AFAP (minimum set- 3) x3, rest 3 min actively on ski erg between sets
*rest as little as you need in order to keep sets of 3. Ski erg damper on 1.

4/5/3, 5/4/3, 6/3/3 – rested approx 30-40 sec, I think I kind of missed the AFAP part – I was still resting like I was doing in previous weeks (more rest to maintain quality). These felt good, not quite as good as last week but I can tell that they’re improving. Also noticing the second rep improving, and in general most reps getting closer to bar more consistently. Still not getting my feet to the bar every time but they’re getting closer and more often. In the larger sets, so like sets of 5/6, the last 2-4 reps are touching every time.
+
12 K.HSPU AFAP (minimum set- 3) x3, rest 3 min actively on ski erg between sets
*same note

4.4.4, 4.3.3.3, 4.3.3.3 – I tried to push pace on these, had 1 fail in second set and 1 fail in third. These fatigue super fast or at least they feel like they do. I’m going to try and start out with a set of 5 next week. I started practicing kicking up into these rather than placing my hands on floor first and then kicking up – went pretty well, I had to play around with my hands a bit more with closeness to the wall when kicking up but happy for the progress.
+
12 K. Pullups AFAP (minimum set- 3) x3, rest 3 min actively on ski erg between sets
*same note

3.3.3.3, 4.4.4 (1:35), 4.4.4 (1:25)

Started timing my rounds once I got to the pull-ups bc I think I was resting too much and not really doing them as you wrote them and I want to have times to compare to. Pullups felt the best today of all three movements. Kip felt strong/consistent.
+
15 feet-elevated ring rows x3-4, rest 90 sec

^I am not getting 15 consecutive reps here (breaking up into 2 sets, last round was 3 sets). I moved rings up a bit and am using shorter box to elevate feet to maintain quality. These are challenging.
+
Alt. EMOM 12:
-10 cal ski
-55 DU (cap @ 50 sec)

Went for the same goal this week, did not end as well as last week 🙂 but still good. I got one round of 55 unbroken and 1 quite close (49/6) and one other round that I finished in only 2 sets otherwise the other 3 rounds I tripped up multiple times. Still finished all sets under the 50sec time cap. I felt a bit more tired this week than I did last week doing these.

Energy: 8

Soreness: 3/4 – shoulders, calves

Sleep: 8hr + Sleep Quality: 8

Motivation: 8

Training Quality: 7

TTT TD
*

Scaled S.HSPU to K. HSPU and K. HSPU to regular floor push ups.

First time to do HSPU in a workout! Yay!

I felt limited by muscular fatigue in this workout – my shoulders have never done that type of volume HSPU so not surprised or disappointed and felt like I did well relatively with where I’m at with these. C+J felt easy, did them as singles. Broke up HSPU into sets of 4, 3, and 2 – was happy that I never had to go down to singles. OHS felt tough on my shoulders after that first portion. I failed the first rep ::facepalm:: the squats felt fantastic and after a few reps through my shoulders started to feel more comfortable; again, it was the muscular fatigue that was limiting me here. Pushups just felt slow.
+
Accumulate, for quality:
60 sec parallette L-sit hold
50 hollow body rocks
40 alt. GHD hip extensions w/ rotation
*https://youtu.be/4pSquBkhVvE
30 parallette shoot throughs
*https://youtu.be/_WFVi-nT31g

All felt good. Broke up Lsit into 15s intervals. 20/20/10 for the hollow rocks. Sets of 10 for GHD and shoot throughs.
+
Shoulder Recovery:
A1. 3-5 prone shoulder extensions x3, rest as needed
*goal in to keep wrists and elbows as close to body as possible. This comes from scap retraction
*3rd video: https://www.instagram.com/p/BvM9_nynyJ1/
A2. 30 sec reverse table plank x3, rest as needed
*breathe deeply while doing this
F. Accumulate 2-3 min in an elevated cat stretch (hands on box- sit hips back towards heels)- vary any position between shoulder width and streamline position

^Good

Energy: 7

Soreness: 4/5 – delts, lats, chest. Calves.

Sleep: 7hr 30min + Sleep Quality: 6

Motivation: 8

Training Quality: 8

Accumulate 15 squat snatches @ 85-95# for quality
*technical focus but time how long this takes

90lbs, 13:20. These felt really good and consistent across reps today. Probably the best set I’ve had since you’ve had me doing this. I caught one rep a bit forward and one rep a bit high; otherwise really happy about the depth I was catching these at. The bar felt “light” – I suppose timing is what’s happening well here. I tried not to think about time much and really make every rep as perfect as possible. I rested between 40-60 sec between reps.
+
Accumulate 15 CJ @ 115-125# for quality
*technical focus but time how long this take

120lbs, 11:00 – Feel like Could have gone a bit faster here. Again, tried to really focus on every rep being as perfect as possible. Did these as power clean and push jerk. Both of which felt great throughout.
+
5 RDLs @ 3131 x5, rest 2 min
*5# increase

140lbs – good, first two sets felt stiff then felt much smoother on third – and then we corrected depth to only go a bit below my knees (stopping at depth where I can still keep my back not rounding) on the 4th. Felt definitely better after we corrected. Weight was good as well, hamstring felt good and did not really feel it much doing this.
+
A. For time: 10 chin ups
*rest 5 min
x2

7:45 first set, 9:02 second set

First few reps on each set felt fast. All reps felt good really. Tried to keep minimal rest. Reps 1-5 on both sets were less than a min rest and then increased to closer to 1min beyond rep 5. Second set felt a bit more challenging than first but not as much as I had expected.
B. AMSAP pronated grip chin over bar hold x3, rest as needed

12/12/12 – felt better over last week!
C. 8-10 hinge rows x5, rest as needed
*https://youtu.be/hs3gwHuF4Zw
C. AMRAP UB strict ring dips w/ 2 sec pause at bottom of dip x5, rest 2 min
D. 10 alt shoulder taps + AMSAP wall-facing HS hold x3, rest 90 sec
*come down if lockout or bodyline breaks down

I didn’t get to the last 3 movements today, I was going to do them on Saturday after the throwdown but arms were done 😦