Energy: 7

Soreness: 3 – Traps, lats, left hamstring/groin/glute (this is improving)

Sleep: 6hr 45min + Sleep Quality: 6

Motivation: 8

Training Quality: 7

A. Accumulate 20 S.HSPU for quality *to ambit = Did these in sets of 2 w/30s rest for the first 10 reps then did a few singles with same rest time and last 4 reps as sets of 2. Felt really strong, a little tightness in left lat, otherwise they felt good.
B. Accumulate 20 neutral grip pegboard pullups = Did these in sets of 2 w/30s rest, felt strong, last few were a little more difficult but otherwise I feel like they felt pretty consistent across reps.
C1. 10 2-DB Z-press x3, rest 90 sec.

=25lbs – Did first set w/22.5lb then went up to 25lb
C2. 10 2-DB seal rows x3, rest 90 sec.

=35lbs – Did first set w/30lb then went up to 35lb
C3. 8 2-KB incline bench press x3, rest 90 sec

=26lbs – Felt good, and accidentally did 10reps
C4. 50ft seated hand over hand sled pull x3, rest 3 min
*moderate weight- focus on upper back and lat engagement

=55lbs – Felt really good, did this with my legs straight out in front of me, is that right? I did feel it in my back/lats.
+
AMRAP 3 min: = 4+1
4 BFB
4 2-DB CJ @ 35# ea. 
*Rest 3 min
AMRAP 5 min: = 4+7
6 BBJO @ 20″
6 alt. DB snatch @ 35#
*Rest 3 min
AMRAP 7 min: = 4+1
8 burpees to 6″ target
8 alt DB hang squat clean @ 35#
8 DB STOH @ 35# (4 ea arm)

The 2-DB C+J (first AMRAP) were most challenging of the DB movements. DB snatch and hang squat cleans both good, STOH felt fatigued/tired.

The first AMRAP was probably the hardest bc of the C+J, I guess felt heavy going all the way to the floor and back to my shoulder w/2 DB’s and it jacked up my HR.

Breathing felt good (need to really remind myself to breath during DB movements), I tried to focus on minimizing rest even if that meant I slowed down the movements – slowed the burpees down in order to be able to keep moving and that seemed to help.

Energy: 9

Soreness: Left leg (glute/hamstring/groin) still fairly bad

Sleep: 8hr + Sleep Quality: 8

Motivation: 8

Training Quality: 8

15-20 min self-directed HS walk practice
+
CF Open Workout 20.1
10 rounds: 8 G2OH #65 + 10 BFB

=8+6

I set out hoping to keep a 1:30/round pace, fell off of this in round 3 or 4. I was a little bummed but also happy that the burpees are, I think, slowly getting better. The stepping up is getting better, and I can move faster doing them when I’m doing smaller sets and/or w/rest. I am still very much controlling myself on the way down with my arms too much, not sure I’ve realized it much until you said it during the workout.

Snatch felt great, I was honestly worried about it beforehand but it felt good (did each round as 3/3/2) and think that was good pacing. I didn’t feel like these got hard/challenging until the last 2 rounds.
+
Optional:
30 min C2bike @ comfortable effort – Did Assault Bike cool down

Energy: 8

Soreness: Left hamstring/glute/groin bad – I had Tony work on it and groin brought tears, literal tears. It’s been slowly getting “worse” but tolerable, I don’t really know. It’s been frustrating bc it hasn’t been really that bad but it also hinders some movements. I was really feeling it more outside the gym, it felt best when I was moving but otherwise was super tight which. Anyway, Tony worked on it and then Saturday morning when I got up, it was not any better. He thinks maybe I pulled something in there, said to limit anything that makes it feel worse but if I feel good okay to do whatever.

Sleep: 8hr 15min + Sleep Quality: 9

Motivation: 8

Training Quality: 8

2 hang squat snatch + 1 OHS @ 3333: Build to a heavy

= 100lbs – Seems maybe weird to say after all of that about my leg; but this felt good. Especially after BB club on Tuesday reinforcing the snatch positions, the pull under and punch when catching felt good. Shoulders felt stable in snatch and OHS. OHS at this weight felt fairly easy even w/tempo.
+
A. Accumulate 20 un-even grip rope pullups (10 L arm leading/ 10 R) for quality

=Felt good, first 10-12 were fairly quickly then started to take a bit more rest between reps
B. Accumulate 10 strict pull-ups (use thin band)

= Used red band, these were good, gave myself 30-45s between reps
C. Accumulate 10 strict chin ups (use thin band if needed)

=Used red band for all 9/10 reps (did one unassisted), these felt harder than last time, maybe a bit fatigued after what I had already done.
D. Accumulate 20 band resisted Pendlay rows @ 55-75#
*set up band like you would for banded DLs

= 65lbs w/red band
E. Accumulate 30 pike HSPU (toes or knees on box)

=Used a 20″ box on my toes – Did these in sets of 5, felt good/strong and was happy that I was able to do in sets of 5. No shoulder pain/tightness.
F. Accumulate 40 pushups (be strict on bodyline)

=Good, sets of 7 up to 28 reps then down to sets of 5.
+
Alt. EMOM 12 min:
-3 back squats = 150lbs
-3 DL = 155lbs
*across- as heavy as you can sustain w/ good mechanics

Kept the DL light bc of my hamstring, went to a heavy but comfortable with how I was feeling.

BS was not affected as much by the leg. Weight felt good, challenging.

Energy: 8

Soreness: minimal soreness, left hamstring/glute tightness

Sleep: 9hr + Sleep Quality: 10

Motivation: 9

Training Quality: 9

Prep:
Trunk stiffness- McGill Big 3
*3 sets of each by feel (long enough to ‘stimulate’ but not fatigue positions)
1. Curl up 
2. Bird Dog
3. Side plank
*https://youtu.be/7I6Xa0RdGKs
+
For 30 min @ conversational pace:
5 min ski
5 min bike
5 min row
x2
*Rest 2 min
For 20 min @ 70-75%
4 min ski
4 min bike
4 min row
4 min Trueform
*Rest 2 min
For 10 min @ 80-85% 
2 min ski
2 min bike
2 min row
2 min TF
2 min ski

^Was good, nothing super significant to note. If anything, this is the longest (time-wise) that I’ve spent on the Trueform. Body felt good throughout and felt like paces were good increases, I didn’t feel totally wiped by the end but felt like each round was more challenging. It was fun!

Energy: 7

Soreness: 3 – Left hamstring, lats

Sleep: 7hr 15min + Sleep Quality: 8

Motivation: 8

Training Quality: 9

BBClub

Warm up

3position pause snatch deadlifts (2″, knee, mid thigh) 5reps x 3sets

Tempo OHS @3333 3reps x 3sets

2 position Split Jerk (Dip+Split): 5 reps x 3 sets – 2sec pause at each position

Clean pull unders: 3 reps w/2sec pause in bottom x 3sets

Training

A. 3 position pause snatch (2″, knee, mid thigh) – 1 rep of each x 5sets rest 2min

=Used 70lbs – These felt really good, started out a little off but as sets went on the felt really solid. Again, shoulders in catch felt very stable and was catching in good solid position as well. Felt like I was getting good extension.

B. Squat Clean + Jerk: 6 singles @80-85% rest as needed

=220×2, 225×1, 230×2, 235×1 = These were good. Again, got better after the first 2 reps. Mike cued me to pull back on the bar and not just up and last 2 lifts were so so good after that, they felt easy and balanced in the bottom and was able to stand them up super easy. Jerks were still a bit forward, he said to try over emphasizing “leaning back” to try and get more up and down vs. forward. Shoulders felt good doing these though, more stable than last time.

C. Clean grip DL – work to tough single

= 225lbs – Felt really good!

+

3 sets

D1. Janda Sit-ups: 10-12 reps slow and controlled w/arms up

D2. SL Glute bridge leg lift complex: 5/side

Energy: 6

Soreness: 3 – Hamstrings (mostly left), Lats

Sleep: 8hours + Sleep Quality: 8

Motivation: 7

Training Quality: 7

Prep:
Trunk stiffness- McGill Big 3
*3 sets of each by feel (long enough to ‘stimulate’ but not fatigue positions)
1. Curl up 
2. Bird Dog
3. Side plank
*https://youtu.be/7I6Xa0RdGKs
+
Handstand strength:
A. 10 min practcing HS walking into the wall
*Focus: Kicking up into a controlled position and then moving hands. 
B. 5 minutes practicing kneeling kick ups 
*do this drill into the wall but try to find balance and not plop into the wall
**https://youtu.be/TeN-i2mTcZc

Both of these were good today. I was feeling a lot more control in the handstand. I’ve been trying to focus on not using the wall at all and practicing getting the handstand control. I did get some decent walks as well – 2-3 steps with hands. I’ve still not really been able to progress much more than that but it feels stronger and more consistent.
+
AMRAP 15 min:
30 cal row
30 alt DB snatch @ 35#
30 cal row
30 alt DB hang CJ @ 35#

1 round + 85 reps

DB snatch felt better than the DB snatch wkout I did last week. I broke them up in sets of 10 and then no more than 10s rest and that worked out much better for work/rest ratio and I think overall resting less.

Row I was able to do in under 2min each time, first 2 rows were around 1:48, second 2 rows were 1:56/1:58.

C+J felt good

Energy: 7

Soreness: 5

Sleep: 7hr 15min + Sleep Quality: 8

Motivation: 8

Training Quality: 8

Throwdown – Partner wkout

8min Burpee over rower (alternate 1min on 1min rest w/partner)

8min max row for calories (alternate 1min on 1min rest w/partner)

I got 18/17/16/15 for the burpees – these felt good! I started to feel fatigue in the third round and the fourth round was definitely tougher but I was happy to keep each round within one rep of the previous

Rowing – felt good – each round got stronger pace, last round I was able to keep between 1100-1200.

Energy: 7

Soreness: 4 – Hamstrings, quads, glutes

Sleep: 6hr 45min + Sleep Quality: 6

Motivation: 8

Training Quality: 8

Theraband shoulder prep routine: (let me know if this helps your shoulders feel more ‘ready’) = Shoulders felt a little stiff when I started this, however, felt good and warmed up going into gymnastics.
Part 1: https://youtu.be/O31MmhW72WE
Part 2: https://www.youtube.com/watch?v=K_ZwQLyueVg
+
30 min bike @ comfortable pace (outside if you can)

=Bike and tan sesh! Did 15k (took about 34min) at a 2:16 pace. Felt great
+
Gymnastics group

^Great, minus the rip – TTB and HSPU feeling more confident in both of these, loving the progress. Pull-ups as well, I’ve not tried to do a kipping pull-up since my initial consult with you, they felt totally different today and so much better!

Energy: 7

Soreness: 7 – Shoulders, lats, traps, glutes, quads, hamstrings – errthang

Sleep: 6hr 30min + Sleep Quality: 7

Motivation: 8

Training Quality: 8 – Did not finish the ski portion, will do on Thursday

Build to a technical heavy squat snatch for the day = 105#
*film

https://youtu.be/REsfRYpAlcI =100#

https://youtu.be/WkP_FJ4wjtU = 105#

I was a bit bummed with these, after how great they felt last week and they did feel really great up until the #105 – you can tell the difference in the two lifts. May be a bit of a confidence thing too. I’m still really happy with the #100 – it felt good, similar to last week, my shoulders/hips/legs were also really tired/fatigued and I noticed it lifting today so may have been different if I had felt more “fresh. Either way still really stoked about progress here.
+
Build to a technical heavy OHS for the day = 130# (5lb PR yay!)
*film

https://youtu.be/W9GwIPTh00A

Dang! So happy about this. The only thing that was challenging was getting it overhead, the squat was the easy part. I tried for #135 but couldn’t get it overhead (may have been able to with fresher shoulders). Position felt good and shoulders felt stable/strong once I had it OH.
+
A. Accumulate 10-20 neutral grip pegboard pullups

=I literally said to Deb before I started this ” I don’t think I can do this, in fact I know I can’t, she had me try like a month ago and I couldn’t” …..well I sure put my foot in my mouth, I did all 20! Did them all as singles but a few I did as “sets” of 2 or 3 reps back to back. They felt so good, I was shocked, and so so happy! Got my chin up above pegs every rep.
B1. 10 single arm DB row ea. x3, rest as needed = used 35# – These felt lighter/easier than the last time I did them, that’s typically the weight I use when I do these.
B2. AMRAP-1 seated 2-KB OH press x3, rest as needed = used 26# KB’s got 16/15/16 reps
C1. 100ft 2-KB OH walk x3, rest as needed = used 35# KB
C2. 10 single arm DB curls ea. x3, rest as needed = used 25# DB
+
10 sets: = Will do on Thursday
8 cal ski AFAP
2 min easy ski in between sets 

Energy: 7

Soreness: 4 – Lats, shoulders, traps. L Hamstring still mildly tight

Sleep: 8hrs + Sleep Quality: 8

Motivation: 7

Training Quality: 7 – I felt great through most of session, started to crash a little going into last piece/metcon.

Prep:
Trunk stiffness- McGill Big 3
*3 sets of each by feel (long enough to ‘stimulate’ but not fatigue positions)
1. Curl up 
2. Bird Dog
3. Side plank
*https://youtu.be/7I6Xa0RdGKs
+
Handstand strength:
A. 10 min practcing HS walking into the wall
*Focus: Kicking up into a controlled position and then moving hands. 
B. 5 minutes practicing kneeling kick ups 
*do this drill into the wall but try to find balance and not plop into the wall
**https://youtu.be/TeN-i2mTcZc

Both ‘A’ and ‘B’ felt really good today! Shoulders felt strong, I took a little more time warming up and I think that helped. I had some good control and good walks for a few steps during both drills. Both felt better than the last 2 weeks.
C.10 min accumulating S.HSPU tp the target to hit last week
*note total reps accumulated. Keep focus on quality 

=26 reps woooo!
+
A. EMOM 10 min: 1 thruster (off rack)
*build to a heavy within the EMOM 

Started out w/90lbs and worked up to 135lbs (which I failed). I did 125lbs pretty easy before the 135 so decided to throw 10 on and see. I think I could get this, just didn’t happen today. These in general felt really good today, strong position and really upright and shoulders did not feel tight at all (yay).
B. 5 speed FS @ 130-135# x3, rest as needed*work on moving fast while maintaining positions (1st rep is a squat clean)

=Used 130# for first 2 sets and 135# for 3rd set. Felt good, again thought these were really slow but took a video and did not look as bad. I did notice I’m a little forward on my toes on some of these. My back and torso feel really upright and tight.
C. 3 DL + 3 DL singles @ 70-75% x4, rest 2 min = Used 200lbs
*focus on rebracing during singles

=Felt a little heavy today. I went to the chiropractor before my session(not normal, usually I go after I train) and I never feel strong DL after that so I think thats all to was today. It actually started to feel better in last 2 sets.
+
2RFT: = 15:40
60 alt DB snatch @ 35#
60 WB @ 14#

This got spicy quick. I originally planned to do this whole thing in sets of 20…..plans changed quickly. The snatch felt great the entire time, however it got challenging with the high reps. I broke up the first set 20/10/10/10/10 and the second set in all sets of 10. I tried to minimize rest to 10s, which worked well during the first round but went completely out the window in the second round. 1st round took me approx 7min. WB felt good, focused on depth and continued w/wider stance which felt good. This really gassed me and I’m not sure why, maybe tired from the rest of the training I had.