Energy:

Soreness:

Sleep: + Sleep Quality:

Motivation:

Training Quality: 8

3 sets:
15 sec single arm front plank w/ feet elevated on bench ea
6 kick ups to wall ea leg leading onto a 45# plate – this will make you have to kick up harder
5 kick ups to freestanding ea leg leading

= kick ups to plate were tough but got better/more consistent.
+
A. 3-4ft HSW walk into wall x 5, rest as needed
B1. 3ft lateral walk ea way x 3, rest 1 min
*3ft in one direction and then go the other direction right away – without coming off of the wall
B2. 16 alt shoulder taps x 3, rest 1 min
B3. 10 alt scissor switches on wall – facing away x 3, rest 3 min

= good ^ handstand walking into wall getting stronger/more consistent.
+
Alt EMOM 10 min:
min 1: 10 strict press
min 2: 10 bench press
*mod-weigh across – this is a lot of reps with not much rest to keep that in mind when you choose your weights

= 85# for bench and 75# for strict press. Maybe should have gone a little lighter, these got tough getting into the third sets. Also trying to not be such a baby with weights and push it a little (I’d rather go for it and have some failures than keep sandbagging).
+
Every 90 sec x 8 sets:
5 BBJO AFAP – work on sprinting here. Easy spin on bike between sets

= was finishing burpees in 19seconds consistently throughout rounds.
+
Alt EMOM 10 min:
min 1: 5 weighted vest speed pushups *time each set
min 2: 2-3 seated box jumps to 24″ *sit at parallel. If this feels good, add a plate to increse the height of the box

Energy: 5

Soreness: minimal

Sleep: 7hr 45min + Sleep Quality: 8

Motivation: 6

Training Quality: 6-7

AM
Crossover Symmetry Activation protocol
+
Accumulate 40 CTB in sets of 2-3
*try working some 3’s here

= did 4 sets of 3’s, the rest in 2’s, started out with 20sec rest then gradually ended up at more like 30-40 to maintain quality. Was still coming up short on some reps, didn’t feel as great as last week.
+
AMSAP pronated grip banded chest to bar hold x 4, rest to recovery
*pretty thick band for this- focus on retracting your scaps during the hold

= smaller size green band + blue band for 17s | 16s | 14s | 12s
+
Alt EMOM 20 min:
min 1: 3 wall walks
min 2: 40-50 DU
min 3: 5 Devil’s press @ 35# ea
min 4: 40-50 DU
min 5: Rest

= did all DU’s in sets of 50 and all unbroken!! Woo!!

PM
1 mile easy run
400m walk
1 mile easy run

= good, mile times were both just over 10min (10:10 and 10:26). Breathing felt great/relaxed.

Energy: 6-7ish

Soreness: 2-3ish glutes, hamstrings

Sleep: 8hr + Sleep Quality: 8

Motivation: 7

Training Quality: 7

AM
Prep:
3 x through:
5 cook squats
10 pressing snatch balance – empty barbell
6 handstand “cat-cows” on wall
*https://youtu.be/nsAHPxf1jlM
+
Every 45 sec x 15 sets:
1 squat snatch – all at 85% of heaviest lift from last week

= 95# – first half of these were slightly wonky and catching fwd, then things started to click and was on FIRE, dropping very low and fast under BB and feeling really stable in shoulders. I’m starting to get my feet a little wider when I’m getting underneath, feeling more comfortable doing that and I think it’s helping getting lower.
+
2 push press @ 90% of last week’s heavy x 3-5, rest as needed

= 117# for 5 sets, felt solid/strong throughout
+
Alt EMOM 12 min:
min 1: 2 bench press *increase loading
min 2: 20 sec max 2-DB STOH @ 45# ea

= 115# for bench (+10lb from LW)

= STOH reps 7 | 8 | 7 | 8 | 8 | 9

PM
@ moderate / smooth effort:
3k C2bike
1.5k ski
x 2

= 28ish min

Energy:

Soreness:

Sleep: + Sleep Quality:

Motivation:

Training Quality:

PM
Every 90 sec x 10 sets:
1 clean pull + 1 squat clean
*focus on set up – engaging lats. All at 80-85% of last week’s heavy
+
AMRAP-1 FS @ 93% of heavy 2 x 4, rest 3 min btw sets

= 150lb for 5 | 7 | 6 | 7

Repeated same weight as last week bc was in between on percentages. Ended up hitting way more reps this week, these felt very strong today. Wish I had had video bc I think I was better about being in heels.
+
1.1 Hand release DL x 4, rest 10 sec btw DL / rest as needed btw sets
*build to a heavy cluster

= 235 | 245 | 255 | 265

Solid

Energy:

Soreness:

Sleep: 7hr 20min + Sleep Quality: 7

Motivation:

Training Quality:

AM
Crossover Symmetry Activation protocol
+
For time:
30 CTB in sets of 2

= 5:36
+
4 RFT:
20 WB
10 CJ @ 75#
5 wall walks

= 16:29

PM
For 30 min:
4 min run
1 min walk
@ conversational pace

= good

Energy: 8

Soreness: 3

Sleep: 5hr 45min + Sleep Quality: 6

Motivation: 7-8ish

Training Quality: 9 – great sessions today!!

AM
Prep:
3 x through:
5 cook squats
10 pressing snatch balance – empty barbell
6 handstand “cat-cows” on wall
*https://youtu.be/nsAHPxf1jlM
+
Every 45 sec x 15 sets:
1 squat snatch – by feel- if you feel good, build to a heavy. If not, focus on technical lifts

= 110lbs – wooo !! The absolute best technically that this weight has ever been for me. Bummed I wasn’t taking video but so happy at how easy this went up. First attempts, wasn’t over thinking it, just walked up and hit it!! Yay!!
+
2 push press @ 85% of last week’s heavy x 4-5, rest as needed

= 110lbs great/solid
+
Alt EMOM 12 min:
min 1: 4 bench press *increase loading
min 2: 30 sec max 2-DB STOH @ 40# ea

= 105# bench (+5lbs from LW)

= STOH #’s 11 | 11 | 10 | 10 | 10 | 10

PM
@ moderate / smooth effort:
2k C2bike
1k row
1k ski
x 2

= solid and consistent times/paces throughout

Energy: 7

Soreness: 2-3ish hamstrings, glutes

Sleep: 7hr + Sleep Quality: 6-7

Motivation: 7

Training Quality: 6-7ish

AM
3 sets:
5 per leg freestanding handstand kick ups (5 left / 5 right)
8-10 plate step ups on 45# plate **note higher plate
*https://youtu.be/2YRciwP6WBg
+
5 min playing with HS walks – focus on pressing into the ground

= good, no significant changes/improvements this week.
+
For time:
15-12-9
KHSPU
Hang power cleans @ 105#
-rest 5 min-
For time:
15-12-9
TTB
FS @ 105#
-rest 5 min-
For time:
15-12-9
KPullups
STOH @ 105#

= 7:05 first part, 7:13 second part

This buried me! I loved it haha I think I was pretty wiped energy wise by the time I got to this (combined both sessions and did at the same time so this was the last thing I did for the day) the barbell cycling was tough/challenging I think bc my body hasn’t been doing it. Definitely felt like I was pushing harder here than I have in awhile, felt nice but tough and I know it’ll come back but in the moment I was a little frustrated. Gymnastics felt great though, while I felt a little weak/frustrated I was also super happy and proud of being able to combine the gymnastics and bb movements and excited to build on it.
+
10 min shoulder recovery of your choice- can be C/O Sym.. stretching.. CARs..

PM
Every 90 sec x 10 sets:
1 clean pull + 1 squat clean
*focus on set up – engaging lats. Reset before squat clean. Build to a heavy for the complex

= 145# didn’t feel GREAT today (energy a bit low) but overall decent.

https://youtube.com/shorts/r6RH6k1-kFI?feature=share

^ 145# in video
+
AMRAP-1 FS @ 90% of heavy 2 from last week x 4, rest 3 min btw sets

= 150lb (91%) for 4 | 4 | 4 | 3

https://youtube.com/shorts/avpMy39BBzM?feature=share

^ video of one set of 4, working on the dipping into toes, I’ve noticed this too and trying to sit back in heels more, do you have any suggestions to correct?
+
1.1.1 Hand release DL x 4, rest 10 sec btw DL / rest as needed btw sets
*build to a heavy cluster

= 215 | 235 | 245 | 255

https://youtube.com/shorts/ANHG2BKUS7I?feature=share

^ video of 255# these felt solid/strong today

Energy: 7

Soreness: 4-5ish chest and shoulders, hamstrings and glutes

Sleep: 6hr 45min + Sleep Quality: 5

Motivation: 7

Training Quality: 8

AM
Crossover Symmetry Activation protocol
+
6 sets:
10 cal bike
2.2.2.2 CTB
-rest 30 sec-
–rest an extra 1 min after set 3–
**rest as little as possible to maintain UB 2’s

= 2:34 | 2:36 | 2:36 | 2:35 | 2:36 | 2:40

Best these doubles have felt so far and most consistent. Stuck to 20sec rest.
+
For time:
25 wall walks
50 alt shoulder taps – face away from wall

^ had to skip this today

PM
Alt EMOM 40 min:
min 1: 10 BFB
min 2: 10 cal row
min 3: 10 box jumps
min 4: 10 cal C2bike
min 5: 6 BBJO
min 6: 10 cal row
min 7: 35 DU
min 8: 10 cal C2bike
min 9: 8 burpees to 6″ target
min 10: Rest

Solid and consistent on time across sets to complete work.

Energy: 4-5ish

Soreness: 4-5ish shoulders

Sleep: 6hr 45min + Sleep Quality: 9

Motivation: 7

Training Quality: 7

AM
Prep:
3 x through:
5 cook squats
10 pressing snatch balance – empty barbell
6 handstand “cat-cows” on wall
*https://youtu.be/nsAHPxf1jlM
+
EMOM 15 min:
1 squat snatch – by feel- if you feel good, build to a heavy. If not, focus on technical lifts

= 85×3 | 90×3 | 95×5 | 100×4

https://youtube.com/shorts/WtW5Bso8_Ek?feature=share

Kept it lighter and focused on tech today, pretty consistently catching a little fwd. nothing terrible and generally a decent session, was being nit picky with form. Also shoulders were feeling fatigued.

Video from best rep at 100#
+
Build to a heavy 2 push press

= 130lbs – 25lb PR !! Felt really strong/smooth on this
+
Alt EMOM 12 min:
min 1: 6 bench press
min 2: 30 sec max 2-DB STOH @ 35# ea

= 100lbs for bench press

= STOH #’s 15 | 14 | 14 | 12 | 13 | 12

PM
For time @ moderate / smooth effort:
800m sled drag
200 air squats
800m sled drag

= 30:38 used 45lb plate on sled

Energy: 7

Soreness: none

Sleep: 7hr 45min + Sleep Quality: 7

Motivation: 7

Training Quality: 7

AM
3 sets:
5 per leg freestanding handstand kick ups (5 left / 5 right)
6-8 plate step ups on 45# plate **note higher plate
*https://youtu.be/2YRciwP6WBg
+
5 min playing with HS walks – focus on pressing into the ground

https://youtube.com/shorts/hIdfHpEkQNw?feature=share
+
4 sets:
30 sec HS hold – face away
12 pushups
3 wall walks (Open standard)
-rest 90 sec-
+
Alt EMOM 30 min:
min 1: 30 sec max KHSPU
min 2: 30 sec max DU
min 3: 30 sec max TTB
min 4: 30 sec max distance walking lunge steps
min 5: 30 sec max pullups – kipping
min 6: Rest

KHSPU = 9 | 9 | 9 | 10 | 9

DU = 43 | 50 | 51 | 51 | 44

TTB = 9 | 9 | 9 | 9 | 9

WL = 65 | 68 | 72 | 72 | 68

Pull-ups = 8 | 8 | 9 | 8 | 9
+
10 min shoulder recovery of your choice- can be C/O Sym.. stretching.. CARs..

PM
Accumulate, for quality: 4-6 Squat cleans @ 5# increase

= worked up to 150 and ended up going back down to 145 bc technically started to get shitty and wasn’t feeling clean (no pun intended) so wanted to back it down and focus on technical.
+
Build to a heavy 2 FS for the day

= 165lb
+
AMRAP-1 FS @ 85% of heavy 2 x 3, rest 3 min btw sets

= 140lb for 6 | 7 | 6

https://youtube.com/shorts/GbcbCIF9ozM?feature=share
+
A1. 10 barbell hip thrusts x 4, rest 90 sec
*increase loading

= 140lb
A2. 6 double hamstring curl eccentrics w/ sliders x 4, rest 90 sec

= good