Energy: 7

Soreness: 4 – mid back, shoulders

Sleep: 7hr 15min + Sleep Quality: 6

Motivation: 8

Training Quality: 8

For time: 65 pike HSPU (toes on box)

=7:58 – started with smaller sets over LW (8/6/6) then 5’s through 50 then 4’s to finish – felt more sustainable and smaller-similar rest breaks. Hit 50 right around same pace as LW.
+
8 sets:
10 cal AB @ strong effort:
10 BFB
*30 sec rest
*@ or under avg pace from 10 min test last week (pace p/ 10 burpees). If you fall off pace- 2 min easy spin on bike recovery- then continue w/ EMOM

No recovery needed today, I Kept pace over all sets! Wooo! This hurt but I’m happy that I kept pace on burpees (between :40-:45). AB slowed down a bit in sets 5-8. I did rest after set 6 to blow my nose (haha I had to) was prob about 90s rest total before starting again.
+
B1. 15 single arm DB row ea. x3, rest 1 min =35lbs
B2. 15 single arm DB bench press ea. x3, rest 1 min =35lbs
C1. 15 2-arm DB lat pull-overs x3, rest 1 min=35lbs
C2. 15 2-DB lateral raises x3, rest 1 min =12.5lbs

^ All felt good, bench press most challenging. Weird the SA BP felt easier on my left arm vs my right (I’m right handed, I would think it’s the other way around).
+
15 min foam roll/ smash upper body

Energy: 8

Soreness: 5 – glute/quads, shoulders

Sleep: 7hr 45min + Sleep Quality: 8

Motivation: 7

Training Quality: 8

15-20 min self-directed HS walk practice

=This went much better this week! Finding a lot more stability/control when kicking up. Had a few walks.
+
TTT TD
*10min AMRAP

50 BFB

50 DB snatch (#50)

In remaining time, AMRAP WB (#14)

Finished BP at 3:53, felt like I kept a good consistent pace here, no rest, they did slow down a bit towards the end.

DB snatch took a bit, I’ve never done the 50lb DB. I’m glad I did it, it was challenging but doable – maybe more mental than anything else, Shannon judged me and really helped me stick to a pace/rep scheme. I did 9 to begin with and immediately knew it was too big of a set – went to 5’s after that, much more manageable.

Got 13 WB
+
Shoulder Recovery:
*Before each set of A’s- 10 min easy cyclical of your choice (unless you have to get to work)
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: 4/5 – shoulders

Sleep: 7hr 45min + Sleep Quality: 7

Motivation: 8

Training Quality: 10 felt real good today!

EMOM 10 min:
1 squat snatch
*moderate load across

Started w/95 and went down to 90 after first rep – felt really good/quality across sets. Really stable in catch, keeping close to body (felt like) and dropping into squat for most reps rather than my typical riding it the rest of the way down.
+
EMOM 10 min:
2 OHS
*moderate load across

=115lbs – felt really good, practiced behind the neck split jerk to get it up-so much better, felt very stable OH – shoulders a bit fatigued from yesterday’s gymnastics.
+
EMOM 6 min:
5 snatch grip DL
*mod-heavy load across

=135lbs – felt good during and after
+
A. AMRAP 5 min: Strict chin ups
*no band

= 6 – did first two reps with about 30s rest in between and 2nd rep was a struggle so started resting more like 50s which felt much better. I wanted more reps here, I’m not exactly sure what I was expecting but I’m still happy with it.
B. 6-8 hinge rows x5, rest as needed
*https://youtu.be/hs3gwHuF4Zw

Did 6reps/set = these felt good, even w/fatigued shoulders. I remember doing these early on in programming and they were really difficult like I barely felt like I was doing them right. I can tell the difference/improvement in strength on this, yay!!
C. AMRAP UB strict ring dips x5, rest 2 min

3/3/2/3/3

First ever ring dips without a band! I wasn’t sure how this was going to go. Not too many reps per round but I’m pretty stoked to be getting these.
D. AMRAP UB 2-DB strict press + AMRAP-2 DB push press x4, rest 2 min
*@30#

^Did not get to D. today – I did one set on Saturday and got 5/8 reps and shoulders felt real tired so didn’t do any more.

Energy: 8

Soreness: 4 – glute/quad, mid back, chest

Sleep: 7hr 45min + Sleep Quality: 8

Motivation: 8

Training Quality: 7/8

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
+
Alt. EMOM 20:
min 1: __ TTB
min 2:__ K.HSPU
min 3: 40-50 DU
min 4: __ K. pullups
**gymnastics movements- pick a sustainable cluster.. ex 3.3

TTB did 4.4 for first two sets and then started doing 4.3 for reminding sets. Still missing that second rep but kip felt good throughout sets

K.HSPU 3.3 for first 2 sets then 3.2 for remaining, these felt challenging and I can tell I’m going really slow on the descent still which is wearing me out when I’m doing more reps.

DU did 40/set – did all but one set unbroken, really happy about that!

K. PU did 3.3 all sets – these felt good too, the 3’s started to get tough in later rounds but glad this was the rep scheme I choose.
+
A. 2 push press + 2 push jerk x5, rest 2 min =105lbs all sets this felt good!
B. 5-6 bamboo bar strict press @ 2121 x3, rest as needed
*add hanging KBs

=6 reps w/pink KB’s – felt good, first set felt fairly easy then got more challenging
+
AMRAP 8 min:
4 sandbag cleans over the shoulder @ 100#
8 lateral burpees over the sandbag
12 cal C2bike

=3+10 (82 total reps) – This felt slow, the bike was easiest and I had to fight to push pace here instead of “recover”. Sandbags felt heavy, have not done them in a bit and felt like I struggled to get power from my hips.

Energy: 7

Soreness: 4 – Chest, shoulders, lats

Sleep: 6hr 30min + Sleep Quality: 6

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
+
3 BS x5, rest as needed
*no tempo- if you feel good- choose a mod-heavy weight across

=155lb across – felt good, hamstring felt good too! It’s still there/lingering but feeling good during training. I wanted this to be heavier – but I’ll take it.
+
Row Club!
1k row x8, rest 30 sec between sets
*Rest 3 min between sets 4-5
**hold avg pace from 6 sets
(the gym closes at 2 today- you guys figure out a time for fun)

This was most certainly fun! Haha

Fastest to slowest times were 4:21.6-4:23.5

1. 2:11.1/4:22.2

2. 2:11.7/4:23.5

3. 2:11.1/4:22.2

4. 2:10.8/4:21.6

5. 2:11.2/4:22.4

6. 2:11.1/4:22.3

7. 2:11.1/4:22.2

8. 2:10.9/4:21.9

Round 7 and 8 were the hardest – felt like I was spending majority of the row getting the pace down to where I needed it to be rather than getting it in the first 200m then maintaining for the rest. 2nd round was a fluke I started out too slow and I wasn’t paying enough attention ::facepalm::
+
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: 7

Soreness:

Sleep: 7.5 hrs + Sleep Quality: 6

Motivation: 7

Training Quality:

For time: 50 pike HSPU (toes on box)

=5:38 – used the 24” box height. Did first set of 12 and then sets of mostly 4, a few sets of 3 through the rest. Last 10 felt hard, otherwise it was just a matter of not being able to do large sets anymore, didn’t necessarily hurt much.
+
10 sets:
10 cal AB @ strong effort:
10 BFB
*1 min rest
*@ or under avg pace from 10 min test last week (pace p/ 10 burpees). If you fall off pace- 2 min easy spin on bike recovery- then continue w/ EMOM

Kept BFB to between a :40-:43 pace – rested once after 5th set.

Felt better/more efficient that LW but still felt a little “slow” lethargic.
+
B1. 15 single arm DB row ea. x3, rest 1 min

=35lb – this maybe could have gone up to 40lbs it wasn’t as challenging as I thought it was going to be when I started
B2. 15 single arm DB bench press ea. x3, rest 1 min

=35lb
C1. 15 2-arm DB lat pull-overs x3, rest 1 min

=35lb
C2. 15 2-DB lateral raises x3, rest 1 min

=12.5lb

Energy: 9

Soreness: 4 – lats, shoulders, chest, glutes, low back

Sleep: 8hr 15min + Sleep Quality: 7

Motivation: 9

Training Quality: 9

15-20 min self-directed HS walk practice

Not great, spent almost 20min and did not get any “walks” – struggled to get into controlled HS position today.
+
TTT TD

For time: = 9:40

50WB (14#)

40cal ski

30 alt DB snatch (#35)

20 box jump over

15 BMU (subbed burpee pull-up)

This felt great! I minimized rest better than I have been, I felt like I was able to keep moving despite hard breathing. Really happy about that. Broke up WB 20/20/10 with 3 quick breaths during rest. Finished ski just under 3min, kept pulls above 850. Snatch broke into 2 sets, did the box jumps slow but methodical to recover and little and same with BP pull-ups, slow but methodical and did not have to rest.
+
Shoulder Recovery:
*Before each set of A’s- 10 min easy cyclical of your choice (unless you have to get to work)
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: 9

Soreness: 4 – lats, chest, mid back, L. hamstring

Sleep: 9 hrs + Sleep Quality: 9

Motivation: 9

Training Quality: 7

A. Accumulate 22 strict pullups
*start w/out band. If needed, at lightest band you can

First 6 reps no band (and no kick help with legs) yay! Remainder of reps did with small orange band. These felt strong today, and stoked to have improvement on totally strict w/no band help.
B. AMRAP UB feet-elevated ring rows @ 2121 x6, rest 2 min

5/5/5/4/5/4 – good
C. 5 sec ring support hold + 5 sec negative + 5 sec bottom of ring hold x6-10, rest as needed

Did 7 sets, felt a bit better over last week
E. AMRAP UB 2-DB strict press @ 25-30# ea. x4, rest 2 min

Used 25lb DB’s = 13/13/12/11
+
AMRAP 30 min @ sustainable effort:
300m TF Run
400m ski
500m row
600m C2bike

3 rounds + 1150m – felt good, picked up pace a bit in last two rounds. Last round was fastest.

Energy: 7

Soreness: minimal (quads, left hamstring)

Sleep: 6 hr + Sleep Quality: 5

Motivation: 7

Training Quality: 6 – shoulders started to feel fatigued fairly quickly and generally tired/mentally I felt good but my body wasn’t there. Been a long last few weeks at work so not really surprised.

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
+
A. 5 min max TTB
*reps must be done in doubles as a minimum w/ controlled kip

=22 reps – yikes 😦 grrr this was frustrating, all reps done as doubles. My rhythm/tension gets way off forcing that second rep. I’d like for us to practice this on our next 1:1.
B. 3 min max K.HSPU
*no abmat- any rep scheme

= 15reps – did as 3/3/2/3/2/2 – first 3 sets took about 15s rest in between and then started to need more. Felt harder than these have felt the past few times doing similar sets/volume.
C. 3 min max kipping pullups
*reps must be done in doubles as a minimum w/ controlled kip

=24 – all in sets of 2 or 3, started out in sets of 3 through 12 reps. Once I got tired had to really focus on keeping tension (noticing and feeling when I get tired how quickly I can lose tension and how much harder these get).
D. Build to a heavy single strict press = 90lbs with 2 attempts at 95, everything felt great/strong up until the 95 try. Even 90 felt easy, really want a new PR on this! Honestly, I really want 100.
E. 5 bamboo bar strict press @ 2121 x3, rest as needed
*add hanging KBs
+
For time:
10-9-8-7-6-5-4-3-2-1 Power snatch @ 55#
1-2-3-4-5-6-7-8-9-10 FS @ 55#

6:52 – this got spicy! Did everything unbroken. Tried to keep rest really minimal and keep moving/breathing. Started to get hard/challenging around midway.
+
10-20 min easy bike cooldown

Energy: 6 shoulders felt fatigued fast today

Soreness: 4 – glutes, quads, left ham, chest, lats

Sleep: 7hr + Sleep Quality: 7

Motivation: 6/7

Training Quality: 6

Establish the deepest HSPU target you can press to = 1 skull mat
+
A. AMRAP 10 min: S.HSPU to target established = started w/2 skull mat, about halfway through switched to 1 skull mat bc it was feeling easy and then last 2 reps felt more fatigued and failed 1 so went back to 2 skull mat – I’d like to work on this again during our next 1:1 🙂
+
EMOM 10 min:
10 BFB
*@ or under avg pace from 10 min test last week (pace p/ 10 burpees). If you fall off pace- 2 min easy spin on bike recovery- then continue w/ EMOM

Last week was 100 bp FT (did not do) – so shot for 35s pace and after 2 sets bumped to 40s. Took bike recovery after set 4 and set 8 – heart rate felt really high doing these – did not feel as efficient as they have lately.
+
B. AMRAP UB seated chest to bar pull-ups @ 22X1 x5, rest 3 min between sets
*feet elevated if possible

= 6/5/5/5/5 – felt good, used 2-15lb plates to elevate feet
C. 5 bench press x3, rest 90 sec
D1. 14 alt. DB row from plank position x4, rest 1 min
D2. 14 tricep pulldowns on cable pulley x4, rest 1 min
+
15 min foam roll/ smash upper body

Did not get to C/D1/D2