Energy: 7

Soreness: 7 – lats (holy crap), shoulders

Sleep: 6hr 30min + Sleep Quality: 6

Motivation: 7

Training Quality: 8

20 min self-directed HS hold/ walk practice
+
TTT Throwdown 
12min AMRAP (I don’t remember if this time was right, maybe 11min?) lol

8 DB (35#) Box step ups + 1 HSPU + 1 Kipping HSPU

8 DB (35#) Box step ups + 2 HSPU + 2 Kipping HSPU

Add 1 additional rep each round

91 total reps – scaled with 10lb plate and 1 abmat

Box step ups were good/consistent. HSPU were really great I was so happy about these! They were consistent through sets, I think I was a bit too conservative in rest/breaks as I had some gas in the tank towards the end (w/the HSPU) but overall really happy with the progress on these.

w/ Ansley
3-4 sets for quality:
15-18 GHS situps – Did 15
15-18 GHD hip extensions – Did 15
30 sec L-sit (break up as needed) on parallettes = broke up as 3x10s – felt a bit stronger than LW
60 sec wallfacing HS hold (break up as needed) = broke up as 40s+20s, good

Energy: 9

Soreness: 6 – Shoulders/traps

Sleep: 7hr 30min + Sleep Quality:

Motivation: 9

Training Quality: 10

Theraband shoulder prep routine: (let me know if this helps your shoulders feel more ‘ready’)
Part 1: https://youtu.be/O31MmhW72WE
Part 2: https://www.youtube.com/watch?v=K_ZwQLyueVg
+
(Let’s go through the TTB skill together)  = I added in some notes bc we did most of this together but if you need me to add anything more let me know 🙂 Thanks for this! I really enjoyed being able to work with you and see a lot of value in the cues/help – makes such a huge difference so fast!
30 min TTB Skill:

Focuses for TTB progressions:
1) Hip extension and tension in the arch
2) Compressing at top of rep (toes touching bar) so you don’t have to use as much lat strength to complete each rep

TTB technique:
A. Accumulate 3 sets of 5 arch to hollow on bar with legs together and straight in arch
B. Accumulate 3 sets of 5 arch to knee tuck- same arch position but bring knees up to about hip height in the front of the swing (keep legs straight in back)
C. Accumulate 3 sets of 5 TTB with straight legs in the arch (you can bend kneed to touch toes to bar if you need to)
D. Accumulate 3 sets of 5 TTB w/ same points from “C” AND not looking at the bar (look straight ahead)
***If you can’t make contact on any of these drills- just get as high as you can each rep while keeping technique clean
+
A. 5 min accumulating chin up reps (no negative) = Did 10 total for quality instead of on the 5min clock, resting as needed in order to maintain quality.
B. 5 min accumulating pronated grip pull-up negatives = Did 5 total negatives for quality instead of on clock, same note for rest as above.
C. AMSAP chin over bar hold (pronated grip- palms facing out) x6, rest 60 sec = was getting 7-10s (I think) on these
D. 4 strict press @70-80% x5, rest as needed = used 75# – Felt really good
E. 4 bench press @ 70-80% x5, rest as needed = used 100# – Felt great
+
Crossover symmetry recovery protocol- single arm focus – Whoops, missed reading this!
*do each movement with just L arm, then just R arm 

Energy: 8

Soreness: 5

Sleep: 7hr 30min + Sleep Quality: 7

Motivation: 8

Training Quality: 8

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

Trueform runs felt, in general, better/strong than LW and maintained faster pace w/feeling less tired/less breathing heavy. My foot – I could feel it the next day but nothing too bad and pain did not last for days/a week at a time like it used to.
+
4 sets:
150m trueform run @ strong effort
10 alt. single arm DB squat snatch @ 30-35#
*Rest 90 sec.

Used 30# DB. These took me a minute to get the hang of, they started out pretty awkward and my breathing was weird but by the third set I was feeling good, strong, and more efficient.
+
4 sets:
100m trueform @ strong effort
25 DU
8 2-DB hang squat cleans @ 35# ea. 
*Rest 90 sec. 

Had one round of crappy dubs but otherwise these felt great – so stoked about the progress on these. They felt efficient and I was able to breath during them, they weren’t totally gassing me. DB squat cleans were tough but I feel like I was moving well/fairly quickly.
+
4 sets:
150m ski erg
10 inverted barbell rows (chest touches bar)
10 2-DB hang power snatch @ 25-30# ea.
*90 sec rest
**https://youtu.be/l_jvOTSVu8w

All felt good, the DB hang snatch (used 25#) got tough, felt it in my grip and generally was tired at this point in the session.
+
EMOM 5 min:
30 sec max hollow body rocks/ 30 sec rest

=22/20/19/18/16

Energy: 7

Soreness: 4 – Left hamstring, shoulders

Sleep: 7hr 20min + Sleep Quality: 6

Motivation: 8

Training Quality: 9

Theraband shoulder prep routine:
Part 1: https://youtu.be/O31MmhW72WE
Part 2: https://www.youtube.com/watch?v=K_ZwQLyueVg
+
**Barbell Club***
TBD

Clean+Jerk = 4@125# 3@135# 2@145#

Snatch = 4@90# 3@95# 2@105#

Snatch felt better than it ever has (really honestly ever).

2 sets of 2FS/4BS = used 145/150 for FS weights and 165 for BS weight both sets = both of these felt good. FS felt really strong
+
Pulling strength: = I did not get to this last
A1. 90-90 rope hold L arm leading- AMSAP x3, rest as needed
*Add 10# DB between legs
**https://www.youtube.com/watch?v=rX-rWx0Ujzo
A2. A1. 90-90 rope hold R arm leading- AMSAP x3, rest as needed
*add 10# DB between legs
+
EMOM 10 min:
9-10 BFB

Did 9 each round – was definitely more challenging than doing 8. First rounds I was finishing in 36s and then closer to 46s towards later rounds. They are still feeling more efficient and I’ve been feeling like the step up is getting better/more efficient as well.

Energy: 6/7 – started out slow but picked up as session went on

Soreness: 4 – Left hamstring

Sleep: 7hr + Sleep Quality: 7

Motivation: 8

Training Quality: 8

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

‘A’ and ‘B’ both felt a little blah today like I couldn’t get my core tight and was struggling to find balance. B was better, was able to get some better control and walk a bit.
C.10 min accumulating S.HSPU tp the target to hit last week
*note total reps accumulated. Keep focus on quality 

=22 reps, these continue to feel better!
+
A. EMOM 8 min: 2 thrusters = 105# felt good
*choose a challenging load that you can maintain UB sets with
B. 5 speed FS @ 125# x3, rest as needed*work on moving fast while maintaining positions (1st rep is a squat clean) = These felt good, definitely getting more challenging with the weight.
C. EMOM 8 min: 15-20 DU + 3 DL
*choose a challenging load that you can maintain UB sets with 

=185# and did 20 DU’s each round. I tripped up only once otherwise each set unbroken and felt so good! This whole thing felt really good today, DL super strong and no belt and dubs feel like they are getting more efficient as well as more consistent.
+
D1. 15-20 UB WB @ 14# (w/ focus on depth haha) x4, rest 1 min

=Did 20 – these felt good, widened my stance a bit and I think that helped with depth 🙂 had Ansley watch and make sure I was good.
D2. 16 2-DB box step overs @ 35# x4, rest 1 min

Woo these got spicy! Did the first round without setting them down, but last 3 I rested at rep 10 for 5-10s.
D3. 20 cal row AFAP x4, rest 5 min

Was getting this in just under/at 2min, the last round was just over (2:04).
+
10-20 min mixed easy bike and light lower body foam rolling/ stretching

Energy: 8

Soreness: minimal – left hamstring

Sleep: 7hr 30min + Sleep Quality: 7

Motivation: 8

Training Quality: 9

9/21
30 min TTB Skill:

Focuses for TTB progressions:
1) Hip extension and tension in the arch
2) Compressing at top of rep (toes touching bar) so you don’t have to use as much lat strength to complete each rep

TTB technique:
A. Accumulate 3 sets of 5 arch to hollow on bar with legs together and straight in arch
B. Accumulate 3 sets of 5 arch to knee tuck- same arch position but bring knees up to about hip height in the front of the swing (keep legs straight in back)
C. Accumulate 3 sets of 5 TTB with straight legs in the arch (you can bend kneed to touch toes to bar if you need to)
D. Accumulate 3 sets of 5 TTB w/ same points from “C” AND not looking at the bar (look straight ahead)
***If you can’t make contact on any of these drills- just get as high as you can each rep while keeping technique clean

^This all felt really strong today, I was pumped about it. My rhythm felt good and was really feeling like I was getting good tension. I’m excited to work on this with you and see what you think. For C and D I was not getting all the way to the bar but was coming very close – it ranged from approx 3-6 inches away from bar on any given rep. Not sacrificing quality to make it to the bar. I started to feel a little fatigued towards the last 2 sets but nothing significant. I can feel how close these are getting and I love it!
+
TTT Throwdown 
*TBA

FT

25-20-15-10 cal row/16-12-8-4 burpee broad jump (4ft)

=9:12

Burpees felt better/more efficient. I had 1 no rep on the broad jump but otherwise I was really methodical about these. The row felt good although feel like maybe I should have pushed it a bit harder? I kept the first row at or a bit above 1100pace and then the rest of the rounds above 1000pace although the first 2-3 calories were like working up to that higher pace – I think I kind of used that as my “rest”.
+
w/ Ansley
3-4 sets for quality: = Did 4 sets
15 GHS situps = Good
15 GHD hip extensions = Good
30 sec L-sit (break up as needed) on parallettes = had to break up in 3 sets of 10s each
60 sec wallfacing HS hold (break up as needed) = broke up at 40s/20s each set

Energy: 6

Soreness: 4 – Hamstrings (left hamstring more so), lats, traps

Sleep: 7hr + Sleep Quality: 6

Motivation: 6

Training Quality: 6

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
+
4 sets:
150m trueform run @ strong effort
7 squat snatch @ 65#
*Rest 90 sec.

=First set I did the snatch unbroken then broke up as 4/3. These felt great and feeling like they’re getting more consistent in position as well as being able to move quicker.
+
4 sets:
100m trueform @ strong effort
25 DU
2 squat cleans @ 125#
*Rest 90 sec. 

=Whoops, accidentally did 150m on this one too. Otherwise this felt good too, challenging. DU’s only tripped up once otherwise they were all unbroken and moved fairly quickly from true form to rope. Cleans felt heavy but good.
+
A. 3 tempo BS @ 22X1 x4, rest 2 min
*all at heaviest load from last week
B1. 50ft safety bar back rack walking lunge x3, rest 1 min
*slight increase from last week 
B2. 10-15 UB 20KB DLs @ 70-100# ea. x3, rest 2-3 min

^I missed this (A/B1/B2), I was feeling pretty tired after the first 2 and was running short on time so I skipped and did the bottom.
+
3-4 sets for quality:
30ft plank walk = good
10 barbell hip thrusts (heavy) = 125# felt good
3 McGill hip airplanes ea. = good
*https://youtu.be/XJKXtD6x7q8

Energy: 7

Soreness: 2 – calves, glutes

Sleep: 6hr 45min + Sleep Quality: 8

Motivation: 6

Training Quality: 8

Theraband shoulder prep routine: (let me know if this helps your shoulders feel more ‘ready’)
Part 1: https://youtu.be/O31MmhW72WE
Part 2: https://www.youtube.com/watch?v=K_ZwQLyueVg
+
Handstand strength:
A. 10 min practcing HS walking into the wall
*Focus: Kicking up into a controlled position and then moving hands. 

^Good – about the same as normal
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

^This went better than part ‘A’ this week – had really good control. It is sometimes easier for me to remember to keep everything tight during this drill.
C.10 min accumulating S.HSPU tp the target to hit last week
*note total reps accumulated. Keep focus on quality 

=20 reps! woo and they all felt good! first 10 I did as sets of 2.
+
Pulling/Pressing strength:
A1. 90-90 rope hold L arm leading- AMSAP x4, rest as needed = 20/17/17/17
A2. AMRAP band-resisted pushups x4, rest as needed = 8/9/9/9
*use red or thin blue band
**https://www.youtube.com/watch?v=rX-rWx0Ujzo
A3. A1. 90-90 rope hold R arm leading- AMSAP x4, rest as needed = 15/14/16/16
A4. 30ft bamboo bar OH carry w/ hanging KBs x4, rest as needed = good
+
EMOM 12 min:
8 BFB

This felt about the same as last week. Still feel like these are slowly but surely getting better. I practiced stepping up and worked on consistent breathing throughout. The breathing definitely feels like it’s getting better.

Energy: 9

Soreness: 2 – glutes, midback

Sleep: 7hr 45min + Sleep Quality: 8

Motivation: 8

Training Quality: 8

*This is the first day in probably close to 2 weeks that I got most of my macros in the day before (and high quality macros) as well as a really decent nights’ sleep – contributed to a noticeable training quality difference! Yay!

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
+
A. EMOM 10 min: 3 thrusters
*choose a challenging load that you can maintain UB sets with

=95lbs – Shoulders felt good, a bit stiff first round but quickly dissipated. Breathing good, position good. Felt like this was a good weight.
B. 5 speed FS @ 115# x4, rest as needed*work on moving fast while maintaining positions (1st rep is a squat clean)

=Was feeling like these were “slow” again so I took a video of round 2, much to my surprise they were not even close to how “slow” I thought they were. The weight increase was challenging, still felt like positions were good.
C. EMOM 10 min: 15 DU + 3 DL = 175#
*choose a challenging load that you can maintain UB sets with 

Wow! All sets of dubs unbroken, this is the absolute best these have felt since we started this whole thing! I am so stoked! Breathing felt good, I tried to practice this bc of the smaller sets – just having normal breathing and moving quickly into the DL. DL’s felt great, no belt, moved it quickly, just all around the felt really good.
+
For time: = 9:43
20 box jumps
20 cal ski
20 box jumps
30 cal row
20 box jumps
40 cal C2bike
*20″ box- hips open at top

Set a goal for under 10, I felt like I kept a consistent, strong pace throughout. Box jumps I focused on keeping pace the same across all three rounds (methodical, nothing super fast) but this allowed me to keep a good pace on ski/row/bike. I did the ski in just under 2min same with the row, row pace just below or above 1000 throughout. Bike I was able to keep around 1100 pace and then really push at the end. No gas in tank at the end either! Big victory for me 🙂

Energy: 7

Soreness: minimal – Hamstrings/glutes

Sleep: 7hr 30min + Sleep Quality: 6

Motivation: 7

Training Quality: 8

10min AMRAP
50ft DB FR Walking Lunge @ 50/35#
16 TTB
12 Alt DB 2-arm Box Step-overs @ 50/35# (24/20″)
8 Bar MU
…at the completion of the 10min
6min window to build to max hang squat clean 
**modifications:
Use TTB scale we have been using
For BMU- sub burpee to jumping pull-up

102 reps, 160# lift

This went well, I almost feel like I should have pushed the pace a bit faster; I think I was wanting to leave some gas for the lift but I felt really good/energy good during the cleans.

Lunges were good, TTB felt really good today (rhythm/strength) and was getting my feet a bit higher(more consistently at shoulder level) than the last time doing these. Broke them up in 2 sets of 8reps. Each time I rested I kept it at 10s or less. Box step overs felt good, broke them up into 8/4 – I’m glad you told me to breath 🙂 it helped! I must normally hold my breath or not breath very efficiently on these bc they felt good. BP pull-ups felt good, they were slow but I kind of used this to “recover” and to keep a steady pace doing them.
+
20-30 min easy bike  – Rode 10k, about 24min
+
TTT Intrinsic Foot Strength – 2 cycle through all drills (10 reps ea.)
*https://www.youtube.com/watch?v=EmwsfwMkK6A