Energy: 8

Soreness: 6 – lats, serratus specifically, chest/delts

Sleep: 7hr 20min + Sleep Quality: 8

Motivation: 8

Training Quality: 8

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
+
3.3.3 TTB 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.

Woo! Best these have felt in some weeks! YAY 🙂 I ended up doing 5’s instead of 3’s though – the first 2 reps were gaining momentum and then rep 4/5/6 were very close if not all the way too the bar. This isn’t exactly the way you wanted it, and finding the rhythm was important to me today and also know that I need to focus on generating more power in first two reps or generating power quickly while starting this movement. And celebrating the kip feeling really strong/powerful today 🙂 Rested 30-45 sec across.
+
4.4.4 K.HSPU x3, rest 3 min actively on ski erg between sets
*same note

Rested 45sec in first two sets then 1min for last set. These were a bit tougher today, was missing the hip drive a bit and shoulders were feeling the strict negatives from Monday. Failed 2 reps (4th rep in second set and first rep in third set). Weirdly, the last set felt the best. Was able to notice my hands a bit too far away from the wall and make the adjustment half way through – so minimal but made a huge difference. Yay awareness.
+
3.3.3 K. Pullups x3, rest 3 min actively on ski erg between sets
*same note

Rested 30-40sec across. Dang these felt better than they have in awhile – similar to TTB. Kip and tension felt really strong today. I felt my chest open more in front swing and felt such a difference in just the ease with doing both movements. I need to get some videos next time these “feel” great. I felt like I was holding good tension but want to make sure what I’m feeling is translating to what I’m actually doing.
+
12 feet-elevated ring rows x3-4, rest 90 sec

Used short box. Had to break up into 2 quick sets of 8/4 or 6/6.
+
Alt. EMOM 10:
-10 cal ski
-50 DU (cap @ 50 sec)

Went into this trying for 50 unbroken rather than what I would normally do and break them up as 25/25 – feeling like I’m not going to get better at larger sets of these if I don’t push myself to do it. Was feeling a bit unsure of that going into to it. Ended up getting 4 out of 5 sets unbroken! SAY WHAT!! Only missed on second set, and that one was 46/4. They felt so great! Was finishing in about 32-34 sec. Ski felt great, was finishing in about 40sec and recovering well. Kept pace above 800 throughout, tried to keep closer to 900 for the most part.

Energy: 7/8

Soreness: 5 – lats, fr delt, chest, hip flexor

Sleep: 6hr 40min + Sleep Quality: 7

Motivation: 7

Training Quality: 9

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)
+
1000m row @ goal 2k re-test pace – Aimed for 1:58 pace
*rest 3 min

3:57.1 @ 1:58.6 pace – first 500m felt real solid, really focused on keeping arms straight and pulling at the end. last 200-300m started to get challenging and was having to put more effort in to keep pace. Recovered well after this. Recovered well in general after all three rows.
500m row @ same pace
*rest 2 min

1:57.5 total time & pace – Felt strong/solid
500m row @ same pace

1:56.8 total time & pace – This one was the best of the day, felt really strong/efficient, breathing felt best here too.
**after final set, rest as needed, then..
12-15 min row @ conversational pace

15min just over 3k meters total
+
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

^Feeling great!

Energy: 6/7

Soreness: 2/3 – chest, delts, mid back

Sleep: 7hr 45min + Sleep Quality: 5/6

Motivation: 8

Training Quality: 8

A. Accumulate 15 HSPU negatives to a 1″ deficit for quality
*control full ROM- especially bottom/ into the deficit
**work on progressing quality here

Felt good, shoulders/chest felt tight getting started but got better after a few reps. Felt like reps were more consistent across w/quality and not failing in bottom. I did have 3-4 reps that felt a bit fast but overall quality good. Felt fatigue more in front delts than any other area.
+
9 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

Woo! This felt good! Made it through all sets w/o needing the prolonged rest. I tried to push the pace on the AB a bit rather than keeping it right at 250. First 4 sets I kept a 276 then it got a little less consistent (wavered between 262 and 276) and last 3 sets fluctuated between 252 and 276. Tried to keep transition between bike around 5seconds. Burpees felt good, sets fairly consistent around 35seconds to complete. Felt efficient and fast (relatively) and alternating feet felt good too.
+
20 min ski @ moderate effort

2:22.2 pace / 4200m total

First 5min felt a bit stiff but got into a good groove after that and felt really good/efficient pulling. Breathing felt good and I’ll have to look at previous pace but I think this may have been a bit faster.
+
15 min foam roll/ smash upper body

Energy: 9

Soreness: minimal – shoulders/traps

Sleep: 8hr 10min + Sleep Quality: 9

Motivation: 8

Training Quality: 9

EMOM 8 min:
1 push jerk
*building to mod-heavy

145 – felt good, core felt stable but shoulders a bit tired/fatigued feeling – still 145 felt strong
+
TTT TD
*10mim EMOM – score total weight lifted, max weight is tiebreak

Minute 1: 25 DU + 6 BFB + 1 clean

Minute 2: rest

700 total + 160 tiebreak

Dubs felt good/consistent, tripped up on 2 sets but only once. I was finishing the BFB between 38-40sec then making my lift between the 45 and 50 sec. I power cleaned everything bc my hip wasn’t feeling great with the heavier weights. 160 wasn’t pretty but I’m stoked to grab that while breathing fairly heavy.
+
30 min self-directed practice of movements that have been released from WZA- think of this as skill work

^Practiced DL with Jordan and some lateral burpees. We decided it’s probably best for him and I to partner (we have almost the same length arms go figure) and to do the larger set portion. All felt good!
+
3 x 10 sec AB @ 100% sprint
*rest 3 min between sets
*record max watts

1014/1014/1014 – well…. new goal is to get higher than 1014! Either way this felt stronger than last week
+
10 min easy bike
+
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: minimal

Sleep: 6hr 10min + Sleep Quality: 5

Motivation: 7

Training Quality: 8

AM “Pump Sesh” practice run w/ Alexa

Finished in 6:45 – we had Alexa start with rope climbs and alternate from there. I started BP and did 24 reps she finished and then we split the thrusters. We agreed it might be faster if she takes a few more thrusters in that first round bc they’re quicker for her to do (tall people problems). Second set was similar and then the third set moving into BP/thrusters I ended up doing them all to minimize transition. Execution felt good.

We also practiced movements from the chipper – pull-ups/toe raise/snatch/c+j/sandbag squats. Pull-ups I think sets of 4-5 for me and toe raise sets of 8-10; we’re going to minimize my reps on these two movements and I’ll take more of the BB movements (Alexa stronger at gymnastics and I’m stronger at BB) seems like this will work well and I’m strategizing total rep scheme with Jordan.

PM
WZA “Down Up” practice run through w/ Jordan – Did this on Sunday
+
AMRAP 25 min @ sustainable effort:
3k C2bike
1k row

2+ 1130m – Felt good

Energy: 6/7

Soreness: minimal – No soreness necessarily but once I started moving had some tightness in my shoulders, chest. And right bicep/delt/forearm from one of the WZA wkouts

Sleep: 7hr 25min + Sleep Quality: 8

Motivation: 7

Training Quality: 7

*repeating this session to get back into “training mode” before progressing it

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

6:02 @85lbs – Did a few reps at 90 and 95 and felt heavy ish so decided to go back down to 85 and really focus on quality/technical. Most reps felt really solid, quick under bar, good shoulder stability.
+
Accumulate 15 CJ @ 115-125# for quality
*technical focus but time how long this take

6:23 @ 115lbs – Same notes as snatch – kept it a bit lighter and focused on quality.
+
5 RDLs @ 3131 x5, rest 2 min
*130-135# across

135lbs – These felt real solid. Stoked about how good DL’s are feeling and minimal yuck in the left hamstring/hip/glute when I do them.
+
A. Accumulate 12-14 strict chin ups for quality

Good – Did 12 total reps and all as singles. Right bicep/elbow a bit tight felt a little off starting out but after 2-3 reps felt good.
B. AMSAP pronated grip chin over bar hold x3, rest as needed

11/10/10 – A bit tight on right elbow/bicep but otherwise felt good
C. 6-8 hinge rows x5, rest as needed
*https://youtu.be/hs3gwHuF4Zw

Did 6 reps for each set, these felt solid
C. AMRAP UB strict ring dips x5, rest 2 min

2/3/3/2/2 – Felt decent, a bit tight in shoulders
D. AMSAP wall-facing HS hold x3, rest 90 sec
*come down if lockout or bodyline breaks down

40s Only had time to do once

Energy: 8

Soreness: 4 – left hip/hamstring, mid back, shoulders/traps

Sleep: 8hr 10min + Sleep Quality: 9

Motivation: 9

Training Quality: 9

3 sets, each for time:
3 rope climbs
15 2-DB bench press
10 2-DB thrusters
*rest 3 min actively on ski erg between sets
**use weighted from WZA

Times = 1:51/1:46/1:46
+
3 sets, each for time:
12 DL @ 155#
12 lateral burpees over the bar
*rest 3 min actively on C2bike between sets

Times = 1:20/1:18/1:18

Both ^ Felt really good, pushed pace
+
10-15 min easy bike
+
15 min foam roll/ smash upper body

Energy: 7

Soreness: minimal

Sleep: 6hr 35min + Sleep Quality: 4

Motivation: 8

Training Quality: 7

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)
+
500m row @ goal 2k re-test pace
*rest 90 sec
x4
**after final set, rest 3 min, then..
10 min row @ conversational pace

My paces for each were 1:58.2/1:57.8/1:58.1/1:57.9

Felt pretty good, I tried to pick a pace (1:58 was what I was shooting for) that was realistic for a 2k pace. Breathing felt a bit challenging (it was really humid in the gym) but otherwise legs and body felt good.
+
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: 8/9

Soreness: 5/6 glutes/quads, front delts and shoulders generally fatigued, less soreness, just tired

Sleep: 6hr 15min + Sleep Quality: 6

Motivation: 7

Training Quality: 7

*single session today- in prep for weekend
Accumulate 15 squat snatches @ 100# for quality
*technical focus but time how long this takes

10:44 – went down to 95# and all felt good, better quality overall compared to last week, felt smoother and was not catching too far forward on most reps like last week
+
Accumulate 15 CJ @ 130# for quality
*technical focus but time how long this take

9:09 – went down to 125# – same notes as snatch compared to last week
+
10-15 min practicing rope climbs
*keep total reps at 10 or under

Did 8 total – my second pull noticing I don’t think is as efficient as my first. I’m using way more arms and pull in second rather than standing up with my legs so tried to focus and work on that.
+
3 sets, each @ 80-85%:
1500m C2bike
500m ski
*rest 2 min between sets

Felt pretty good – breathing good, legs a bit tired (quads/glutes) on bike

Energy: 7

Soreness: minimal – shoulder fatigue/tired more than sore

Sleep: 6hr 45min + Sleep Quality: 7

Motivation: 7

Training Quality: 7

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
+
3.3.3 TTB 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.

Took about 20-30 sec of rest in between sets of 3 in first round then round 2 and 3 were more like 30-45. Shoulders felt tired, quality not as good as it has been but still was able to focus/concentrate on consistent kip
+
4.4.4 K.HSPU x3, rest 3 min actively on ski erg between sets
*same note

Was resting 25-35 seconds across sets and rounds. These felt really good, I’m feeling stronger and faster/more efficient. First rep is still really slow on descent for some reason but then am able to get into a rhythm.
+
3.3.3 K. Pullups x3, rest 3 min actively on ski erg between sets
*same note

Started out with 15s rest between sets for first two rounds then last round was more like 30sec. Same notes as TTB for shoulders/quality on these.
+
10 feet-elevated ring rows x3-4, rest 90 sec

^skipped this due to time
+
For time:
10 thrusters @ 75#
20 thrusters @ 65#
30 thrusters @ 55#
40 thrusters @ 35#
*1 barbell- change your own weights
+
15 min easy bike
*add in some light foam rolling every 4-5ish mins

7:47 – holy shit this was harder than I thought it would be!

I tried to keep rest consistent across and broke up more than I planned to but I think that was smarter and allowed me to take shorter breaks but keep moving (I’m learning!)