Energy: 8

Soreness: 4/5 – Hamstrings/quads (less sore, more fatigue), lats and shoulders

Sleep: 5hr 30min + Sleep Quality: 6

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
+
1 squat clean + 1 hang squat clean x6, rest as needed
*building to a mod-heavy

I missed the “build” part when I read this, I did 135 first 4 sets then 140 for 2sets. I felt low energy for this or like the weight was really heavy today. While this has been improving week over week, I’m not feeling super powerful with this movement right now – maybe with this hamstring tightness that’s part of it.
+
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 @ 10 sec. faster than avg 5k pace until effort level reaches 9/10
*Rest 2 min walking
**continue until you accumulate 3000m total
*****Same as last week- goal is to hold onto first set for longer this week.

Did as 1100m/800m/700m/400m for 1:57 pace

Wooo! Mental game on point for this! I was feeling fatigue/low energy during the warmup. First set I was feeling huffy puffy after 300m and thought it would be a struggle, I was shooting for 800/900 and once I got there I really felt like I wasn’t breathing that bad so I decided to go harder until I couldn’t hold on anymore and then ended up at 1100, stoked! All other sets felt mentally easier than the first, knowing that I could hold on for that long helped I think. Pace was more consistent than last week across sets – I still kept it at 1:57.4 or lower but it felt like I was in generally pulling more right at 1:57 rather than below or above.
+
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: 8

Soreness: 3/4 – chest/shoulders, quads

Sleep: 8hr + Sleep Quality: 8

Motivation: 8

Training Quality: 9 – felt solid tonight! Stoked about how the burpees felt

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

^Good, last 5 reps were challenging and felt like I was losing the last inch or two going a little too fast.
+
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

Did all ten rounds without having to break! Yay! Started off first round at 36sec and had 2-3 more rounds under 40sec. Felt like I was able to control my breathing a bit better today and get into a rhythm throughout. Alternating feet stepping up also felt more comfortable, I think I could work on my footwork being more efficient.
+
B1. 15 single arm DB row ea. x4, rest 1 min

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

=35lb all sets
C1. 15 2-arm DB lat pull-overs x4, rest 1 min

=40lbs all sets
C2. 15 2-DB lateral raises x4, rest 1 min

=12.5 all sets

All DB movements felt good/strong. Bench press still the one I struggle w/most but it feels stronger than first week we did these.
+
15 min foam roll/ smash upper body

Energy: 7

Soreness: 4 – left hamstring/quad/glute feeling tight today. Shoulders not so much sore but fatigued similar to yesterday.

Sleep: 7hr 45min + Sleep Quality: 7

Motivation: 7

Training Quality: 7

15-20 min self-directed HS walk practice

^ nothing significant to note, I did this after the TD, my shoulders felt trashed when I started but stuck with it, got some good controlled handstands, not so much walking today but really worked on kicking up into controlled position and staying off/away from wall completely
+
TTT TD
*8 rounds 1min on/1min recovery

8x25m shuttle run (200m total), AMRAP DB thrusters in remaining time (35lb)

69 total reps, I did this early and I think they scored a bit differently for the actual TD.

Got 10/8/8/7/9/8/8/11 per round

I was not feeling it today energy wise, just blah I was happy with the consistency but think I definitely could have gotten some more reps in some of these rounds. I started out too fast on runs but once I settled into a solid (a bit slower) pace I was able to move quicker into thrusters.
+
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: minimal – did not feel sore today prior to training but once I got moving my shoulders felt fatigued/tired it definitely affected training

Sleep: 7hr 45min + Sleep Quality: 8

Motivation: 7

Training Quality: 7

EMOM 10 min:
1 squat snatch
*5# increase from last week or maintain loading

=95lbs, felt good working up to weight and reps felt good too for the most part. I first started to feel the shoulder fatigue here like just not quite as stable/strong feeling. I wanted to go up but decided to stay at 95 for all sets to maintain quality.
+
EMOM 10 min:
2 OHS
*5# increase from last week or maintian loading

=120lbs – same notes from snatch, just feeling a bit fatigued – I added an extra 5 for last 2 sets and felt good as well.
+
EMOM 6 min:
5 snatch grip DL
*5-10# increase from last week

155lbs – felt real strong on these today, 10lb increase from LW
+
A. Accumulate 10 strict chin ups for quality

Did first 6 reps in sets of 2 then the remaining 4 as singles, felt solid and better than last week!
B. AMSAP pronated grip chin over bar hold x3, rest as needed

=14/13/13 – good
C. 6-8 hinge rows x5, rest as needed
*https://youtu.be/hs3gwHuF4Zw

=moved up to 7 reps/round
C. AMRAP UB strict ring dips x5, rest 2 min

4/4/3/3/4
D. AMRAP UB 2-DB strict press + AMRAP-2 DB push press x4, rest 2 min
*@30#

I skipped this, my shoulders/arms were tired

Energy: 8

Soreness: minimal 0-2

Sleep: 7hr 45min + Sleep Quality: 8

Motivation: 9

Training Quality: 10 – dang I felt good today!

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 40 TTB for quality in sets of 4-6

Did as 6/6/6/6/6/5/5

Wow these felt so good! The tweaks we made with the jump up helped so much! Kip feels A TON better! Toes weren’t always getting to bar but they were close and consistent, IM SO HAPPY!!
+
Accumulate 30 K. HSPU for quality in sets of 3-5

Did as 4/4/4/4/4/4/3/3

These felt great too! Again, the tweak w/hands closer to wall just a bit super helpful, these felt way more powerful/efficient
+
Accumulate 30 kipping pullups for quality in sets of 2-3

Did all in sets of 3

Same here, felt really good/strong/efficient today.
+
A1. 5-6 bamboo bar strict press @ 2121 x3, rest as needed
*add hanging KBs

I’ve been using the small pink KB’s and they’re feeling fairly “easy” should I go up with weight on these or is this more like weight doesn’t matter?
A2. 100ft 2-DB OH walk x3, rest as needed
*strong midline brace and elbow lockout/ shoulder position

Used 35lb DB’s – good, weight was challenging especially in last 25ft of each set
+
For time:
21-15-9-15-21
Cal C2bike
*30 DU after each round

7:46 WOO! Tripped up on two sets of DU’s – only one time both sets. Felt so good about it, I went it to deciding to push pace and minimize rest breaks and I’m stoked that, for the most part, the dubs quality stayed intact with elevated heart rate and short rest. Took 10s from the second I finished bike to starting dubs which is so huge for me, normally that would have looked like 20-30 sec. Kept bike pace up at/above 1100c/hr pace for all sets. Stoked about this one.

Energy: 7

Soreness: minimal

Sleep: 6hr +Sleep Quality: 6

Motivation: 8

Training Quality:

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
+
1 squat clean + 2 FS x5, rest as needed
*if you feel good- choose a mod-heavy weight across

=125/125/130/135/135 – this felt stronger and better quality over last week, squat felt strong. I think my hamstring tightness is taking away from some of my power in the clean, maybe that’s in my head. It feels fine during and after though, like no pain and nothing that we’re doing at the moment is making it worse.
+
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 @ 10 sec. faster than avg 5k pace until effort level reaches 9/10
*Rest 2 min walking
**continue until you accumulate 3000m total

Did 5 total sets

750/600/550/600/500

Felt good, I used average pace on monitor and effort rate to choose when to stop, so average pace never went above 2:07.4.
+
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: minimal – lats/left hamstring/shoulders/chest

Sleep: 7hr 45min+ Sleep Quality: 9

Motivation: 8

Training Quality:

15-20 min self-directed HS walk practice

^good, nothing new to note – stability felt good to start, towards end shoulders felt more fatigued (lots of shoulder everything this week) but overall felt good
+
TTT TD
*FT – 10 min time cap

ROW: 100m – 200m – 300m – 400m – 500m

BJ (20”): 10 – 20 – 30 – 40 – 50

Ended at 262m complete of 500m row. This felt good, felt like my pace was consistent, I started the first two rows at about 1:55 pace and the settled into the rest at a 1:54-2:02 pace and then last row was sprint.
+
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: 4 – L hamstring tight, quads/glutes, lats and shoulders minimal

Sleep: 7hr 30min + Sleep Quality: 8

Motivation: 10

Training Quality: 10

TTB/ HSPU Skill with me 🙂 – yay! Thank you again! This was super helpful!
+
EMOM 10 min:
1 squat snatch
*5# increase from last week

=95lbs – first 3reps were a little wobbly and not quite full snatch but everything after that felt really solid and consistent.
+
EMOM 10 min:
2 OHS
*5# increase from last week

=120lbs – this felt better/stronger than the 5lbs lighter last week! Yes! Loving how good this has been feeling!
+
EMOM 6 min:
5 snatch grip DL
*10# increase from last week

=145lbs – felt good, same as ohs, felt stronger than LW
+
(if this session gets too long w/ the 1-1 work we do before- do this before or after the throwdown tomorrow- it won’t clash with it)
A. Accumulate 10 strict chin ups for quality

= Rep 8/9/10 got tough, did this in about 14min started to take longer rest in between reps after halfway through.
B. AMSAP pronated grip chin over bar hold x3, rest as needed = 12s/13s/9s
C. 6-8 hinge rows x5, rest as needed
*https://youtu.be/hs3gwHuF4Zw

Did 6 reps per set – felt good
C. AMRAP UB strict ring dips x5, rest 2 min

=3/4/3/3/4 – arms felt a bit more tired here than they did last week but these still felt good
D. AMRAP UB 2-DB strict press + AMRAP-2 DB push press x4, rest 2 min
*@30#

Round 1: 7+9

Round 2: 8+10

Round 3: 7+9

Round 4: 5+8

Energy: 7

Soreness: minimal

Sleep: 7hr 15min + Sleep Quality: 8

Motivation: 8

Training Quality: 9

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
+
Alt. EMOM 20:
min 1: __ TTB
min 2:__ K.HSPU
min 3: 40-55 DU
min 4: __ K. pullups
**gymnastics movements- increase cluster by 1 rep p/ set.. ex 3.3 last week- 4.4 this week. Add 5 reps to DUs

TTB did 5.4 for all sets

K. HSPU did 4.3 for all sets

DU did 45 reps, all rounds were unbroken except for 3rd, yay!

K.PU did 4.4 all rounds this felt good, 4th rep is feeling hard like 3rd rep was feeling a month ago but overall these felt really solid, probably the best movement today of the 4
+
A. 2 push press + 2 push jerk x5, rest 2 min

=110lbs – felt good, increased by 5lb and felt stronger than last week
B. 5-6 bamboo bar strict press @ 2121 x3, rest as needed
*add hanging KBs

=Felt good
+
For time:
50 WB @ 20#
200ft walking lunge w/ medball (hold any way)
30 WB @ 20#

=7:22

This was tough but felt good; worked on keeping pace consistent and minimizing rest breaks/keeping them consistent throughout. I lowered reps on WB in order to keep rest consistent.

Energy: 8

Soreness: 2 – chest

Sleep: 6hr 30min + Sleep Quality: 7

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

^ I love doing this as a warmup for anything squatting it’s super helpful
+
1 squat clean + 1 FS x5, rest as needed
*no tempo- if you feel good- choose a mod-heavy weight across

=135lbs across – the weight felt food but I feel like my form was a bit all over the place – I’m sure it wasn’t that bad – I caught two really far forward almost on my toes and then that translated into feeling less stable. Had 2 reps that felt more solid, I think the pull was off, maybe not finishing. FS felt really good.
+
Row Club!
For time:
5k row
*record avg 500m pace

21:19.1 / 2:07.9 avg 500m pace

Woo! Pretty pumped about this, felt really good too! Pace never went above 2:13. For the most part I kept it right around 2:09-2:11. I started to pick up a bit (kept it under 2:10) at 1500m left then more at 1000m left (2:05) then last 500m at 2:00 and all put sprint last 300m. I tried to pick up the pace with more time left bc I tend to leave too much gas in tank and it worked out well today!
+
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