Energy: 9

Soreness: minimal

Sleep: 6hr 15min + Sleep Quality: 8

Motivation: 8

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
+
EMOM 10 min:
20 DU + 3 TNG power cleans
*pick a sustainable loading- across

^110lbs (+5 from last week) Clean’s felt stronger than LW even w/weight increase. Dubs were similar to LW – tripped up one time on 3 of the ten sets. Tried to continue to move quickly in transition, was finishing work each round in 22-28 seconds.
+
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 @ 3 sec. faster than last week’s pace until effort level reaches 9/10
*Rest 3 min walking
**continue until you accumulate 1500m total

Pace = 1:51. Did as 550/350/400/200 – this was the hardest one yet. It was almost easier to keep a faster pace bc this was essentially a sprint for me each time. I found myself “slowing” to keep the 1:51 and just couldn’t get into a sweet spot rhythm at that number. Overall this went well, set two was the only set I think could have been better (maybe should have shortened that first set a bit).
+
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

Energy: 6

Soreness: 4 – chest, front delts, shoulders, upper back

Sleep: 8hr 15min + Sleep Quality: 9

Motivation: 6

Training Quality: 9

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

This felt better than LW quality wise and still started to feel fatigue but was minimal and felt like quality through ROM maintained longer and through most all reps
+
8 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

^Another week I second guessed myself. Did not have to take the rest AND stuck to the strict two footed takeoff for all sets. Last set was close to max effort. All sets finishing burpees between 34-36 seconds. AB felt consistent and manageable throughout – consistent 252-272 watt.
+
20 min ski @ moderate effort

Kept 2:22 pace, 4100meters – felt really good throughout
+
15 min foam roll/ smash upper body

Energy: 7 – felt good through part one and throwdown and then felt a pretty significant dip after.

Soreness: 3/4 ish – shoulders/chest, lats

Sleep: 8hr 30min + Sleep Quality: 9

Motivation: 8

Training Quality: 6 – I had some negative self talk happening today, I was able to move out of it fairly quickly but was feeling crappy about being last most weeks. That said…. I think that this throwdown would have looked totally differently 6months ago, so I’m choosing to be happy with progress 🙂

Accumulate 10-12 rope climbs for quality

^Did 10 total – felt good, was able to get a lot of these in 2 pulls and if I had to take a third it was a small one.
+
TTT TD
*15min AMRAP = 287

DU’s – were good ish, I didn’t have any rounds that I didn’t trip up, I think I get weird in settings like this and causes me to trip up way more often than in training.

Burpees felt good and consistent.

S2OH – 95# felt great, smooth, broke up as 7/5/4, 115# was good too, I did too big of a set to start with and it messed up my rhythm/rest a bit – good reminder to keep sets smaller to minimize rest.
+
3 x 10 sec AB @ 100% sprint
*rest 3 min between sets
*record max watts

925/955/1014 – felt like my energy was poof gone at this point, not sure what was going on I just felt wiped out.
+
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: 8

Soreness: shoulders, lats

Sleep: 8hr 10min + Sleep Quality: 8

Motivation: 9

Training Quality: 8

AM
30 min run @ comfortable effort
(you can do this outside or on the TF- up to you)

Did on TF. 2.6 miles in 30min, this felt pretty good, by far the longest run I’ve ever done on TF. Noticed the limiter feels more like tired/fatigue in my legs/hips/feet rather than breathing. I never felt like I was out of breath or breathing hard, the whole thing felt comfortable pace wise. My left hip felt pretty good, noticed IT band tightness after about 20min.

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

11:58 – last 2 reps felt the best, was catching the bar forward on a lot of these. Failed once.
+
Accumulate 15 CJ @ 125# for quality
*technical focus but time how long this take

8:44 – this felt NICE 🙂
+
5 RDLs @ 3131 x5, rest 2 min
*130-135# across

= 135lbs all sets – felt strong
+
A. Accumulate 12-14 strict chin ups for quality

Did 14 total. Did these all as singles this week vs first half of reps as doubles and it felt a bit better across all reps. Was able to keep rest more consistent (60-90s).
B. AMSAP pronated grip chin over bar hold x3, rest as needed

10/11/11 – arms felt more tired doing this than last few weeks
C. 6-8 hinge rows x5, rest as needed
*https://youtu.be/hs3gwHuF4Zw

6 per round – good
C. AMRAP UB strict ring dips x5, rest 2 min

3/3/2/2/2

D. AMSAP wall-facing HS hold x3, rest 90 sec
*come down if lockout or bodyline breaks down

50s/40s/35s

Energy: 8

Soreness: 6 – shoulders and back, chest, glutes, quads and hamstrings also still a bit sore. I also did yoga this morning and wish I hadn’t. It was a light/easy flow but I feel like it still fatigued my shoulders going into tonight. I think I’ll hold off on any yoga minus a restorative class or just straight stretching for awhile.

Sleep: 6hr 30min + Sleep Quality: 8

Motivation: 9

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
+
Accumulate 48 TTB for quality in sets of 4-6

Sets of 4 or 5 throughout, this is the “worst” this has felt since we adjusted/fixed how I was doing these. I’m thinking that my shoulders are tired is the main reason but I was a little bummed. The kip felt a bit off and wasn’t getting my feet as close to bar as I have been the past few weeks.
+
Accumulate 38 K. HSPU for quality in sets of 3-5

All in sets of 4 – shoulders feeling tired and had to move my hands around a bit to find the right spot, settled in to these feeling “normal” after about a third of the way through.
+
Accumulate 38 kipping pullups for quality in sets of 2-3

Sets of 3 through about a third then alternated between sets of 2 and 3 through the rest. Same notes as above my arms were tired!
+
A1. 5-6 bamboo bar strict press @ 2121 x3, rest as needed
*add hanging KBs
A2. 100ft 2-DB OH walk x3, rest as needed
*strong midline brace and elbow lockout/ shoulder position

^didn’t get to these two things tonight, ran out of time
+
4 RFT:
200m TF run
6 lateral burpee block-get-overs
50ft sandbag walking lunge
*40# tube sandbag- hold anyway

13:39 this was fun!! TF felt great, transitions felt quick, I wanted to rest most in between burpees and lunges but I tried my beat to move right into them and rest if I needed it at the lunge turn around. Lunges felt good, breathing noticed was better than last time holding sandbag.

Energy: 7

Soreness: 5/6 – glutes, quads, hamstring, upper back, chest, traps

Sleep: 6hr 45min + Sleep Quality: 7

Motivation: 8

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
+
EMOM 10 min:
20 DU + 3 TNG power cleans
*pick a sustainable loading- across

^105lbs for all sets. Weight felt good but somewhat heavy for what I would say is fairly light weight for me. Tripped up dubs on 3 sets but these felt good and mostly consistent – only one bad set on dubs.
+
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 @ 12-15 sec. faster than avg 5k pace until effort level reaches 9/10
*Rest 3 min walking
**continue until you accumulate 2000m total

1k @ 3:49 – PR by 6seconds wahoo!

Broke up as 1k/600m/400m all at 1:54 pace (154.6/154.4/154.2 respectively). Felt real good tonight! The more the weeks go on the more I think my mental game is helping with this and each week I’ve been building confidence too. Just all the good feels! Thanks for #makingrowclubfun 🙂
+
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: 6

Soreness: 6 – glutes, quads, hamstrings, traps

Sleep: 8 hr + Sleep Quality: 7

Motivation: 6 – I was feeling blah today, maybe came into the gym worried the session wouldn’t be great but turned around as soon as I got moving

Training Quality: 9

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

^Similar to last week, started out really strong, controlled through full ROM. About rep 8 started to feel more challenging in later 1-2 inches. Overall this went a bit better – I also had my hands a little too narrow last week – the adjustment wider helped it feel a little stronger this week.
+
EMOM 10 min:
10 BFB in 45*** sec or under
*if you fall off pace- rest 2 min easy spin on AB and then continue w/ EMOM
***If you completed EMOM without taking the 2 min rest last week, lower this to 40 sec. If you broke, repeat EMOM

Yay! So much progress and a good reminder not to negative self talk myself into failing. Did all 10 rounds u set 40sec, no recovery AB!! Most rounds were between 35-37 seconds (never went higher than 37.

Felt good too, a bit more efficient w/footwork. I’ve been doing these as a 1 footed take off is that okay?
+
B1. 15 single arm DB row ea. x4, rest 1 min

=40lb
B2. 15 single arm DB bench press ea. x4, rest 1 min

=35lb – this is starting to feel easier on left arm but still struggling with right (today it was more tight than weak feeling).
C1. 15 2-arm DB lat pull-overs x4, rest 1 min

=40lb
C2. 15 2-DB lateral raises x4, rest 1 min

=12.5lb
+
15 min foam roll/ smash upper body

Energy: 8

Soreness: 4/5 – shoulders, lats

Sleep: 7 hr 15min + Sleep Quality: 8

Motivation: 8

Training Quality: 9

15-20 min self-directed HS walk practice

^ Went well, nothing new/exciting to note
+
TTT TD
*13min AMRAP

50ft OH KB walking lunge #35

50 KB DL #35

50ft OH KB WL

20 TTB

2 rounds.

I’m happy with the score, happy with how the WL’s went – I was a bit nervous w/that weight, they stayed fairly consistent across sets and my OH stability felt really good. Should have started singles on TTB from the beginning – I agree let’s do singles in throwdowns/comps until I am stringing multiples together more consistently. DL’s felt good-should have broken them up a bit more to start but feel like I adjusted quickly and was able to sit into a good Rhythm.
+
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

Energy: 8

Soreness: Lats and shoulders, glutes and hips, traps

Sleep: 8hr 30min + Sleep Quality: 8

Motivation: 8

Training Quality: 8

Build to a technical heavy squat snatch

=105lb -2 missed at 110lb This felt SO GOOD today, I’m so happy with how this has been feeling lately and the progress made. That said, I REALLY want a PR…. so that made me a bit sad but lots to celebrate too I’m happy with a really solid technical 105 it’s definitely the best I’ve made above 100lbs on this lift probably ever.
+
Build to a technical heavy split jerk

=155lbs – my shoulders (tired/fatigued) were feeling this a bit once I got up past 80% so I feel like on fresh arms this may have gone higher but otherwise really good. Also really close to my previous PR 🙂
+
5 RDLs @ 3131 x5, rest 2 min
*challenging loading but be strict on tempo

=125 for 3 sets, 130 for sets 4/5 This also felt great (minus the fact that that tempo is hard!) the best a DL has felt since I started having this hamstring issue. I really did not notice it much while doing this, also yay! Hopefully that’s on its way gone.
+
A. Accumulate 10-12 strict chin ups for quality

=first 6 in sets of 2, then singles, did 12 total reps
B. AMSAP pronated grip chin over bar hold x3, rest as needed

=14/14/11
C. 6-8 hinge rows x5, rest as needed
*https://youtu.be/hs3gwHuF4Zw

Did 6reps/set
C. AMRAP UB strict ring dips x5, rest 2 min

5/4/3/3/2 – this actually felt better after I moved the rings up a bit.
D. AMSAP wall-facing HS hold x3, rest 90 sec
*come down if lockout or bodyliine breaks down

=50sec/48sec/41sec ….. shoulders ….. dead

Energy: 8

Soreness: 3 – lats, IT band tight, left hamstring minimal but there

Sleep: 7 hr + Sleep Quality: 8

Motivation: 8

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
+
Accumulate 44 TTB for quality in sets of 4-6

Started w/a set of 7 then sets of 6/5 for remaining – felt great and similar to last week. Consistent on all reps and feet getting to bar or very close too. Need to continue to remind myself of new way to jump up to bar until it’s routine, there were a few times I fell into old habit but can recognize and feel it immediately.
+
Accumulate 35 K. HSPU for quality in sets of 3-5

Sets of 4 throughout – Felt good
+
Accumulate 35 kipping pullups for quality in sets of 2-3

Did most of this in sets of 4 🙂 hope that’s okay, it felt good. Went down to 3’s after 24 reps. Felt great, strong and feeling like I’m getting more power out of kip.
+
A1. 5-6 bamboo bar strict press @ 2121 x3, rest as needed
*add hanging KBs

^Went up to blue KB’s for this – that’s definitely what I need to be using. Did 5reps/set and 5th rep was challenging otherwise this felt good, tough but good.
A2. 100ft 2-DB OH walk x3, rest as needed
*strong midline brace and elbow lockout/ shoulder position

^Skipped A2
+
AMRAP 11 min:
3 2-DB power snatch @ 35# ea
5 box jumps @ 20“
7 2-DB hang power cleans @ 35# ea
9 box jumps @ 20“

=6+8 (152 total reps)

Woof – the DB snatch was the hardest. Especially the first rep getting enough power off the floor, I was doing a bit of a press out at the top on some of these. DB HPC felt good/fast. Breathing was okay, I minimized breaks and was consistent w/rest time when I did rest.

I did 3 rounds in the first half of this and then 3+8 in second half which struck me as strange, maybe did not warm up enough.