Energy: 7

Soreness: 5 – lats/shoulders/chest

Sleep: 8hr 15min + Sleep Quality: 9

Motivation: 7

Training Quality: 7

For 45 min @ sustainable effort:
30 cal row
60 alt DB step ups @ 35# (1 DB- hold anyway)
20 tuck-ups
30 cal C2bike
200ft walking lunge (unloaded)
30 Russian KBS @ 35-53#
30 cal ski
30 medball squat cleans @ 14#
30 alt russian twists w/ 14# medball (feet elevated)

Got through 2 full rounds plus the row in the 3rd round, everything felt good. Breathing getting better but cold is still hanging on a bit. Hamstring feeling good too, better during row/ski. Not in any pain necessarily, still feeling somewhat tight but range of motion is increased.
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Crossover symmetry recovery protocol 

Energy: 7 – Still struggling with breathing with the cold here but everything was fairly upright which helped. My lungs weren’t fully functioning for sure but felt good to move and breathe.

Soreness: minimal

Sleep: 7hr 45min + Sleep Quality: 8

Motivation: 8

Training Quality: 8

4 RFT:20 alt hang DB snatch @ 35#20 alt DB box step ups @ 35#/ 20″ *1 DB20 single arm DB STOH @ 35# (10 ea)20 single arm DB hang clean and jerk (10 ea)20 cal C2bike (push this!)*Rest 2 min between rounds

Each round was taking approx 5min before including rest

Did DB snatch unbroken each round. Step ups were solid, STOH got challenging in rd 3/4. Hang clean +Jerk is my jam, felt great and fast. C2 bike was getting in just under 2min (pushed as hard as I could and was hacking up a lung a bit after the first round so I took it down a notch after that).

Did this on Sunday – Was really sick with some sort of terrible head cold on Friday so rested. When I came in Sunday I still wasn’t breathing well, so I skipped the EMOM as well and focused on A-F. Which all felt pretty good.

Energy: 7

Soreness: 4 – Shoulders, glutes/quads

Sleep: 8hr 10min + Sleep Quality: 8

Motivation: 8

Training Quality: 8

A. Accumulate 24 un-even grip rope pullups (12L arm leading/ 12 R) for quality = Did in sets of 2 throughout, feeling stronger with this, gets challenging and have to add additional rest towards last 10 reps or so.
B. Accumulate 14 strict pull-ups (use thin band) = red band, had to take 1-2 min in between reps to make sure they were quality but felt really good on these
C. Accumulate 14 strict chin ups (use thin band if needed) = red band, same notes as “B” but I think next time I will try first few w/o band – they definitely feel stronger and making sure every rep is that real solid chin over bar.
D. Accumulate 24 band resisted Pendlay rows @ 55-75#
*set up band like you would for banded DLs = 65lbs w/red band
E. Accumulate 34 pike HSPU (toes or knees on box) = Changed box height to 24″ and still did on my toes – Felt really strong. Did in sets of 5 throughout.
F. Accumulate 50 pushups (be strict on bodyline) – Sets of 7, these continue to feel stronger week to week
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Alt. EMOM 21 min:
-__ cal row
-__ cal ski
-__ cal c2bike
*pick a sustainable number for each- effort level should stay around 8/10

Energy: 5 – I started to really get sick this evening after I trained but I think it was already affecting my breathing during this session, mostly during the last part

Soreness: minimal

Sleep: 6hr 30min + Sleep Quality: 6

Motivation: 7

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
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A. 3-7 TTB x6, rest as needed
*focus on quality

=6/5/6/5/4/5
B. 2-5 kipping HSPU x6, rest as needed
*focus on quality

=4/4/4/5/4/4
C. 3 kipping pullups x6, rest as needed
*focus on quality 
D. 4 strict press x5, rest 2 min = 85lbs
*across
E. 25ft bamboo bar OH walk (w/ hanging KBs) x5, rest 90 sec = pink KB’s
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AMRAP 13 min: = 1+48 (188)
20 power snatch @ 75#
20 box jump overs @ 20″
20 squat cleans @ 75#
80 DU

This was tough – the snatches probably most difficult, I did them in sets the first round (5/3/3/3/2/2/2) then singles in the second round. Box jump overs and cleans went fairly smoothly and quick ish transitions, tried to limit rest and DU’s broke up in sets of 20 made them fairly manageable.
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10-20 min easy bike cooldown

Energy: 7

Soreness: 4 – shoulders, calves, feet

Left hamstring/glute/groin issue was a little more “sore” like fatigued than tight tonight – felt it a bit during deadlifts but otherwise felt good

Sleep: 7hr + Sleep Quality: 7

Motivation: 8

Training Quality: 8

10-15 min self-directed HSW practice

Did mostly standing drill (kick into controlled HS then try and walk) – found the most success with this one. I had 2 really good walks right in the beginning and then 1 at the end, I really felt like that super balanced feeling of where my body feels most stacked and comfortable to walk. Did some of kick up drills as well.
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BB Club

A. 2x

60s AMRAP Snatch @80% = 90lbs

Rest 1min

60s AMRAP @70% = 80lbs

Rest 1min

60s AMRAP @60% = 70lbs

Rest 3-5min before completing second round

Did first round in lifters, second round in flats/nanos. Felt better in nanos, go figure. Mike said I was catching a bit forward in the lifters and why he suggested I switch and see how it felt. With nanos, I felt more stable in my feet and less forward but my upper body is a little less upright – I think that’s how Mike explained it to me lol if that doesn’t make sense I’ll try to explain.

B. 8min EMOM 3-5 TnG PC+J @75-95lbs = Used 85lbs, felt real good, fast.

C. Clean DL AMRAP at 80% until 9/10 RPE for 3 sets =Used 175lbs

D. L-sit Paralette hold -> 30s for 3 rounds (hold as long as possible, rest if needed for max seconds within 30s) – Was getting about 28s before putting my feet down.
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Crossover symmetry recovery protocol 

Energy: 8

Soreness: 4 – Hamstrings, calves, moderate right foot tightness (much less than what I was expecting)

Sleep: 7hr 45min + Sleep Quality: 8

Motivation: 8

Training Quality: 8

A. Accumulate 20-24 S.HSPU for quality
*to abmat = Did 24, as sets of 2-3 for all 24 reps
B. Accumulate 20-24 neutral grip pegboard pullups = 24 in sets of 2
C1. 10-12 2-DB Z-press x3, rest 90 sec. = 12 @ 25lbs
C2. 10-12 2-DB seal rows x3, rest 90 sec. = 12 @ 35lbs
C3. 8-10 2-KB incline bench press x3, rest 90 sec = 8@ 35lbs
C4. 50ft seated hand over hand sled pull x3, rest 3 min
*moderate weight- focus on upper back and lat engagement – Had to skip this week, the gym was packed when I was in there and didn’t have room 😦
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5 sets:
8 BFB AFAP = These felt really good today, mental note to practice stepping up with opposite foot next time.
*Rest 1 min between sets

23s/25s/24s/24s/23s
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5 sets:
6 BBJO @ 20″ AFAP
*Rest 1 min between sets

23s/23s/22s/22s/22s
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EMOM 8 min:
__ burpees to 6″ target
*pick a challenging but sustainable rep count

10reps – First set felt really fast, did it in 30s and chose to stick with the rep count. I noticed my breathing increasing significantly after the 3rd round. I’m glad I chose 10, I think I would have liked to sandbag this a little but the 10 was challenging and I was able to stick with it throughout. Towards the end I was finishing in 47s so little rest but again, glad I stuck with it.

Energy: 8

Soreness: 3 – Lats, glutes/quads, traps

Sleep: 7hr 45min + Sleep Quality: 9

Motivation: 9

Training Quality: 8

15-20 min self-directed HS walk practice
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CF Open Workout 20.2
*20 min AMRAP

4 Thrusters #35

6 TTB

24 DU’s

=477 reps (14rounds +1)

I was really wanting 15 rounds, and feel like I may have had that in me. Overall, really happy – I wanted a consistent pace throughout and felt like I was able to keep to that for the most part. I think it was around round 7 that I started to feel like I slowed down and then around rd 10 that I was wanting longer “rests”. My lats/triceps/shoulders started to get tired/fatigued around 12min and then very much in the last 2-3 rounds. Breathing was good, I think my limiter was a combo a little bit breathing and mostly movement fatigue like I couldn’t go much faster on TTB/DU. Thrusters felt good, they were challenging weight but manageable with the lower reps. TTB felt really good through probably the first half of the workout and felt like I was sticking to a good pace with them. DU’s – stoked. I had some trip ups but felt like I moved past it well and had some good rounds going unbroken too – very happy about this, this workout would not have looked the same for me 6months ago, so thank you ! 🙂
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Optional:
30-40 mixed cyclical of your choice

Energy: 8

Soreness: 3 – lats, traps

Sleep: 8hr 15min + Sleep Quality: 8

Motivation: 8

Training Quality: 8

Also saw Tony again for shoulder maintenance and worked on my hip/leg/groin – continues to lose up/feel better – hamstring still a bit tight and DL’s heavier than 60-70% feel a bit uncomfortable.

2 hang squat snatch + 1 OHS @ 3333 x4, rest as needed
*work at 85-90% of last week’s heavy

=85lbs – This weight almost felt a bit light but was able to be super technical with it and felt very good. Fast under the bar, felt like I was keeping the bar close to me too, next week will take some videos.
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A. Accumulate 22 un-even grip rope pullups (11 L arm leading/ 11 R) for quality = Sets of 2, did first 12 in sets of 2; got more challenging beyond rep 12 and had to go to singles and add a bit more rest.
B. Accumulate 12 strict pull-ups (use thin band) = Red band, felt good, maybe a bit stronger than LW
C. Accumulate 12 strict chin ups (use thin band if needed) = Red band, Less fatigued feeling than LW
D. Accumulate 22 band resisted Pendlay rows @ 55-75#
*set up band like you would for banded DLs = used #65 again, felt stronger than LW
E. Accumulate 32 pike HSPU (toes or knees on box) = Toes on box at 20″ height = sets of 5 felt consistent throughout
F. Accumulate 42 pushups (be strict on bodyline) = Did these in sets of 7, these feel stronger in general
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Alt. EMOM 12 min: = Skipped these two today – leg was feeling okay, and didn’t want to push anything and/or make it worse again.
-2 back squats
-2 DL
*across- as heavy as you can sustain w/ good mechanics

Energy: 8

Soreness: Minimal – Did this training on Thursday, this is probably the first day that my glute/hamstring/groin started to feel less tight and a little less restricted

Sleep: 5hrs 30min + Sleep Quality: 7

Motivation: 8 (TTB make me excited now, go figure!)

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 – This was the only drill that was challenging, but I think it was and will be super helpful with what it’s intended to help with.
g) Pike leg lifts
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A. 3-7 TTB x5, rest as needed = Did sets of 5
*focus on quality

These felt really good. Still missing the second rep. I tried to focus on the push and lat engagement on it without sacrificing the 3rd rep and was getting some closer ones. So stoked that these are coming along.
B. 2-5 kipping HSPU x5, rest as needed = Did sets of 4
*focus on quality

Felt good, first set felt like moving through mud a bit but got better quickly. Focused on hip drive, keeping my feet flexed, bringing both legs down at the same time.
C. 3 kipping pullups x5, rest as needed
*focus on quality 

The third one got weird on these in round 3/4/5. My arms felt a little tired/fatigued maybe and I lose the rhythm (I’m not sure if this is exactly what it is but it’s my best guess haha) feel like I might lose some tension into that third one too.
D. 5 strict press x5, rest 2 min = Started out with 85# and went down to 80# after first set for reminder of sets
*across
E. 25ft bamboo bar OH walk (w/ hanging KBs) x5, rest 90 sec = Pink KB’s, should I be going heavier here? It feels fine and like it’s doing what it’s intended to do, I know this isn’t necessarily for strength purposes but it is fairly “easy” with the pink KB (also feel like 26lbs would be significantly heavier feeling).
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For time: = 6:27
20-15-10-5 Thrusters @ 55#
5-10-15-20 Cal row

I actually really liked this, I generally feel like I’m not great at “sprinting” and I do feel like I could have pushed the pace a bit more but I do feel like I kept moving and did not hands on knees rest at all.

Did all the thrusters unbroken, kept row pace above 1000 on all sets. I think the first two rows could have been faster, I wasn’t really breathing heavy until after the round of 10cals on the rower.
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10-20 min easy bike cooldown = Did 7k in 17min

Energy: 3

Soreness: 6 – Hamstring/glute/groin otherwise feeling good

Sleep: + Sleep Quality:

Motivation: 3 – I was having a day, can’t say that I’ve had one like this since I started working with you and I know they come and that it’s important to move past it quickly, which I feel like I did, so yay. I think I was feeling irritated about my leg feeling tight and with stuff going on at work and couldn’t get my head out of that space today. Thankfully it came and went quickly 🙂 but it definitely cut this training day short

Training Quality: 3

Build to a heavy single squat clean = 145lbs
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Build to a heavy single DL = 215lbs

Kept these both light – stopped when I stopped feeling “comfortable” or if started to feel weird on my leg.
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AMRAP 25 min: (80% effort- focus on movement quality)
30 cal ski
20 sandbag bear hug squats @ 100#
20 2-KB DL @ 53# ea.
30 cal row
20ft sandbag bearhug walking lunge @ 100#
20 Russian KBS @ 53#

I went through 2 rounds of this after calling it a day. Like I mentioned before my head was not in it today and probably should have just rested although it did feel good to move and breath. Sandbag squats were most challenging of all of these movements as well as lunges, sandbag really taxes my breathing. KB DL felt good despite tightness.
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Crossover symmetry recovery protocol