Energy: 8

Soreness: 4 – Chest, lats, shoulders, hamstring (left)

Sleep: 7hr + Sleep Quality: 7

Motivation: 8

Training Quality: 8

15-20 min self-directed HS walk practice = Felt good, I can feel my ability to balance and find balance when I kick up getting more consistent. Have not practiced this in twoweeks so I was a little worried but was happy to feel my body find routine in this, yay!!
+
TTT TD
*TBA

Felt good, Ryne definitely pushed me, dubs were not great but they started out good. Apparently need to work on my burpee clap 🙂 thanks max haha

Was happy with the row, I was able to keep pace well(1100-1200 pulling) in first two rows, it fell off a bit in 3rd round and then was able to get it back up in 4th.
+
Shoulder Recovery: = all good
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: 2 – hamstring (left), mid back

Sleep: 7hr 45min Sleep Quality: 7

Motivation: 7

Training Quality:

A. Accumulate 20 strict pullups
*start w/out band. If needed, at lightest band you can

= Used small orange band for all reps, rested 60-90s between reps. First 10 felt really good/strong, started to get more challenging throughout last 10, last 2 reps were the only ones that were really a struggle.
B. AMRAP UB feet-elevated ring rows @ 2121 x5, rest 2 min

=7/6/6/5/4
C. 5 sec ring support hold + 5 sec negative + 5 sec bottom of ring hold x6-10, rest as needed

Did 7 sets, these felt good! Significantly better than the last time I did any ring support holds.
E. AMRAP UB 2-DB strict press @ 25# ea. x4, rest 2 min

=12/11/11/10
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4 RFT:
500m ski
20 hand release push-ups

14:29 – good! Was able to keep a consistent ski pace through sets (2:15) and broke hrpu up into 6/5/5/4 minimized rest to 5s and was able to stick with that through sets too.
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10-20 min easy run on TF
Did 15min – hamstring was feeling a bit tight but during running felt good for the most part, like I could tell it was there and was talking to me more in IT band during the run, was still able to do it comfortably.

Energy: 8 – similar to Monday, feeling good and energy high like I feel like I’ll come in and have a great session but once body starts moving, feeling a bit lethargic/fatigued/slow. Rowing felt solid.

Soreness: Minimal

Sleep: 7hr 45min + Sleep Quality: 7

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
+
A. 4 tempo FS @ 2221 x4, rest as needed
*start light and build by feel- focus on glute engagement

105lbs across all sets. Wanted to move and do this despite feeling slow so kept it light across sets and focused on quality.
+
Row Club!
1000m row x6, rest :30, rest 3min after 3rd set

@2-5seconds faster than 30min time trial

Didn’t know TT so started out shooting for between 2:10-2:15.

#1: 4:22 – 2:11 pace

#2: 4:22.5 – 2:11.2 pace

#3: 4:21.8 – 2:10.9 pace

#4: 4:22.1 – 2:11 pace

#5: 4:21.8 – 2:10.9 pace

#6: 4:21.5 – 2:10.7 pace

+
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:

Soreness:

Sleep: 7hr 15min + Sleep Quality: 6

Motivation: 8

Training Quality:

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. 4-8 TTB x6, rest as needed
*focus on quality
B. 4-7 kipping HSPU x6, rest as needed
*focus on quality

= 6 to 1 abmat, 6 to 2 skull mat, 6 to 1 skull mat for 2 sets, 5 to no mats (YAY!) for 2 sets
C. 3-5 kipping pullups x6, rest as needed
*focus on quality
D. 2 strict press x5, rest 2 min
*across
E. 30ft bamboo bar OH walk (w/ hanging KBs) x5, rest 90 sec
+
3 sets, each for time:
20 cal ski
30 WB @ 14#
40 DU
*Rest 2 min between sets
+
10-20 min easy bike cooldown

Energy: 7

Soreness: minimal – shoulders/lats

Sleep: 6hr 45min + 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
+
A. 4 tempo FS @ 2221 x4, rest as needed
*start light and build by feel- focus on glute engagement 

Did 105/115/120/125 – Felt a little cob-webby to start but felt good. Hip/glute felt good during and after (fingers crossed this continues). I did 3 more sets at 95 after the row and those felt really good/strong – I wanted to really just see how this felt after the rowing.
+
Row Club!
For time:
2k row
*record avg 500m pace

8:11 – I started out pacing trying to keep between 2:00-2:05 and felt like that was a good strategy to start. I fell off a tad in the third split – where I think I could have started to pick the pace up a little. Sprinted the last 300m but I think overall that last 500m could have been a sprint. I was recovered fairly quickly – think I left a little gas in the tank so maybe shoot for a slightly faster pace overall next time and a longer sprint at the end could have given me a few seconds faster. Need to stop sandbagging 🙂

Splits

The only thing that I could find to compare this to was an 8min row for meters – got 1909m. I’ll take it, an improvement.
+
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 

^All felt good

Energy: 7 (split session – did Burpee/AB in PM)

Soreness: 4 – Shoulders/lats. Left hip/glute/ham (this got better as the day went on)

Sleep: 6hr + Sleep Quality: 7

Motivation: 7

Training Quality: 8

Establish the deepest HSPU target you can press to = 1 skull mat (was a grind)
+
A. Accumulate 24-30 S.HSPU for quality
*to 1 or 2x skull mat

= Did first 4 to 2 skull mat and failed 5th rep – went back to 1 abmat for the rest of reps, did 30 total. Did in sets of 2 or 3 and felt easier than the last time I used an abmat for these. Tried to go back to 2 skull mat a few times and was a struggle so decided to stick with quality and the full 30 reps.
B. Accumulate 12-16 un-even grip pegboard pullups ea. side
*start w/ legs hanging

= Did 12/side total – these were hard
C1. 8-12 2-DB Z-press x3, rest 90 sec. = 30#
C2. 8-12 2-DB seal rows x3, rest 90 sec. = 40#
C3. 8-12- 2-KB incline bench press x3, rest 90 sec = 35%
**same weight as last week on C1-C3

=Did 8 reps for C1-3, all felt good/stronger than last time
C4. 50ft seated hand over hand sled pull x4, rest 3 min
*increase weight = 65# – Felt good/strong throughout
+
10-12 sets:
10 cal AB @ hard effort (85-90%)
*Rest 90 sec
10 BFB AFAP
*Rest 90 sec

Did 12 sets, stayed consistent w/Watts on AB (390-425) and burpee time to complete (27-29 seconds). Felt good throughout.

Energy: 6

Soreness: 3 – shoulders/lats. Glute/ham – tight but felt good during training

Sleep: 7hr + Sleep Quality: 7

Motivation: 7

Training Quality: 8

15-20 min self-directed HS walk practice

= Good! I got at least 2, maybe 3 – 1ft ish walks (took 4 short steps total). Had good control in kick up about halfway through time working on this. Also worked on starting in wall facing handstand, getting really tight in core and then taking steps away from wall, this worked really well too – but also realize it’s not helping me with the kick up into control which is what I think I need more work with – it helped with some walking confidence though! Also, my dismount needs work – maybe we take a look at this in next 1:1 haha.
+
TTT TD
*18min timecap

10-8-6-4-2 = BMU + Squat Clean Cluster #105 w/15ft Handstand walk after completing each movement

15:47 – Subbed kipping pull-ups for BMU and 5 hand release PU for handstand walks

Pullups were good – started with a set of 3 and then did singles for the rest of reps bc they were faster. Sq clean cluster – thought this was going to be a tough weight but I was pleasantly surprised with my OH strength/stability. It was a heavy enough weight to slow me down, strategy was to limit rest to 10s between reps on these and stuck to it for the most part throughout. Took a few too long rest breaks though.
+
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: 7

Soreness: 0-2, light hamstring tightness

Sleep: 8hrs 30min + Sleep Quality: 10

Motivation: 7

Training Quality: 8 – was a good day, this stuff seems to take me forever but practiced patience today 😬 and focused on quality

A. Accumulate 28-30 un-even grip rope pullups (14L arm leading/ 14 R) for quality = 28 – Felt good/strong
B. Accumulate 17-19 strict pull-ups (use thin band) = 18 with red band, first 4 reps as doubles then rest as singles – limited rest to :60-:90
C. Accumulate 17-19 strict chin ups (use thin band if needed) = 17 – all with small tiny orange band – using the smaller band was challenging but glad I switched the red was getting too easy (yay) – had to do all as singles but quality solid.
D. Accumulate 35 band resisted Pendlay rows @ 55-75#
*set up band like you would for banded DLs = 65lbs – Did in sets of 7
E. Accumulate 40-50 pike HSPU (toes or knees on box) = 44 toes on 24” box
F. Accumulate 60-70 pushups (be strict on bodyline) – woof, so many….did this in sets of 5
+
15-20 min ski @ comfortable effort = Did 4k, 2:21 pace, 18:40 time. This felt real good, consistent throughout. Focused on compression/hinge.
+
Crossover symmetry recovery protocol (5-6 reps ea.)

Energy: 8

Soreness: 4 – Quads, glutes, shoulders

Sleep: 7hr 45min + Sleep Quality: 10

Motivation: 9

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
+
A. 1 power clean + 3 tempo FS @ 22X1 x5, rest as needed
*build in weight based on glute/hs tolerance

105/115/120/125/130 = This felt good, PC’s were good, quick. FS were challenging, could feel my back afterwards, in a good way like everything was working.
B1. 10 2-DB RDL ea. x3, rest as needed =used 35/35/40
B2. 30ft sandbag bearhug walking lunge x3, rest as needed = used 60/60/80
B3. 30 sec back rack yoke hold x3, rest as needed = added 60/100/100
*B’s: As heavy as you can go without aggravating glute/HS
+
Alt EMOM 10:
-20 DU + 5 hang power cleans @ 55-65# = Used #65
-10-12 cal row = Did 12

All rounds of DU’s unbroken, felt really good and was able to move right into PC’s and move quickly with those as well. Row was finishing in 45-49 seconds each round. Breathing felt good.
+
Alt. EMOM 10:
-10-12 box jump overs @ 20″ = Did 10
-10-12 cal C2bike = Did 12

This had my breathing highest of all 3 EMOM’s – maybe the box jumps, went well though and felt good. C2 was good/efficient.
+
Alt. EMOM 10:
-12-15 WB @ 14# = Did 15
-10-12 cal ski = Did 12

Felt good, both. WB felt really good/efficient, depth good 🙂
+
McGill’s Big-3
A. Loaded McGill Curl-up – 3 x (3x5sec) hold ea side; rest as needed (26# KB ext load)
*https://www.youtube.com/watch?v=7VaEMHF517U
B. Side Plank from Elbows – 3 x (3x10sec) hold ea side; rest as needed (place free hand on oblique of opposite side to ensure trunk brace)
C. Bird Dog w/ belt brace – 3 x 10 slow, deliberate alt reps; rest as needed (each rep begins in quadruped, brace INTO belt by expanding gut, maintain that throughout the rep)

Energy: 8

Soreness: 4 – glutes, hamstrings (both were sore but feeling left one more, tight and a bit painful this morning but as day went on felt better)

Sleep: 7hr + Sleep Quality: 7

Motivation: 8

Training Quality:

TTB Positional prep (10-15 min cycling through drills)
*https://www.instagram.com/p/B0RLQk3JX0o/
a) Elbow to knee walk
b) Assisted tucks – notice that these are getting better, I’m getting more “compression” – chin closer to knees
c) Assisted pigeon stretch
d) Ostrich walk
e) Standing pike stretch
f) Hip drags
g) Pike leg lifts – did sets of 8, when started doing these, 4 were tough – getting better quality and more reps, yay!
+
A. 4-8 TTB x6, rest as needed
*focus on quality = did 5×6 (with second rep a no-rep), practiced synchro w/Ansley. In general, these felt much better than last week, felt like my lats were working and i was getting more power/push through them. Synchro went well too!
B. 3-6 kipping HSPU x6, rest as needed
*focus on quality = 1 set of 5 with abmat, these felt fairly easy so I added 10lb plates to sides for the rest of sets, did 4reps per set like this and they felt really good!
C. 3-4 kipping pullups x6, rest as needed
*focus on quality
D. 3 strict press x5, rest 2 min
*across = 85lbs all sets, first and last sets were tough
E. 25ft bamboo bar OH walk (w/ hanging KBs) x5, rest 90 sec
+
4 RFT:
500m row
20 KB swings @ 35#
20 alt single KB OH lunge steps @ 35#
*step forward and back- not walking

=Did 3 rounds, hamstring/glute/groin were feeling super tight 😦 First time I’ve felt the groin tightness in awhile. Everything felt good while doing, I wanted to be mindful about not making anything worse though. KB OH lunge felt really good in shoulders, I was a little worried but pleasantly surprised with how good it felt.
+
10-20 min easy bike cooldown