Energy: 6

Soreness: 4 – shoulders

Sleep: 7hr + Sleep Quality: 6

Motivation: 6

Training Quality: 6

AM
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

^Theraband – do we have these?? face palm lol There’s a blue one in that plastic bin with all of the lax balls but it’s pretty thick/short (too much resistance basically) – I did do this all the way through once and I liked it, but I started doing like a combo of crossover symmetry and the exercises in these videos with the crossover symmetry bands.
+
Accumulate 10-12 reps: 1 strict chin up (palms facing in) + controlled negative (5-8 sec.)
*pull as high as you can without having to kick your legs/ lose positioning. If you aren’t gettin full ROM- that’s okay.
*rest as needed to maintain quality

Did 10 – first 3 were full ROM, almost to top through rep 6, started to get tough at rep 7 (similar to last week) but I could feel an improvement.
+
AMSAP chin over bar hold (pronated grip- palms facing out) x5, rest 2 min

=Same as LW I did a slow negative but will stop after this week if you continue to have me doing these. Times were w/negative. 25s/20s/18s/15s/12s
+
A1. AMRAP-2 2-DB strict press @ 30# ea. x4, rest 1 min = 8/5/6/4 – this felt “weaker” than LW – no particular reason
A2. AMRAP-2 incline 2-KB bench press @ 26# ea. x4, rest 1 min = 14/12/12/12 – this felt stronger, go figure
B. 10-12 banded DB rows ea. x4, rest as needed
*same weight as last week  = used a 25# DB w/green band – these started out feeling awkward but getting better
*https://youtu.be/dqtPxSN2_ZY
+
3 Rounds:
20 feet elevated ring rows = Broke these up into quick sets of 5
20 push press @ 65# = Whoops did the first round as strict press ::face palm:: – after that this felt pretty good/smooth/fast

Energy: 7

Soreness: Minimal – nothing significant

Sleep: 6hr 45min + Sleep Quality: 6

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
+
For time:
20 squat snatch @ 75# = 2:19

Broke this up as 6/5/3/2/2/2 – I had planned to do 6/5/5/4 and keep rest consistent; however, after that second set I was already breathing pretty hard. Pull felt great, some of the reps better than others (catch position), legs started to get a little tired towards the end but ultimately I think breathing was biggest limiter. I was breathing really hard after this, I took about 10min before I did the cleans.
+
For time:
20 squat clean @ 105# = 2:15

Broke this up as 5/2/2 then the rest singles. This felt more efficient than the snatches and I think going to singles sooner than later served me better. I will definitely practice the breathing we talked about!
+
A. 3 tempo BS @ 22X1 x4, rest 2 min
*build each set

Loads= 115/125/130/135 – All felt good, stronger than last time we did tempo BS.
B1. 50ft safety bar back rack walking lunge x3, rest 1 min
*add load by feel- goal is to be able to keep UB sets

Loads = 90/100/100 – 100 was a good challenging weight, the last set was challenging, I was breathing pretty hard after each set.
B2. 10-15 UB 20KB DLs @ 70-100# ea. x3, rest 2-3 min

=You wanted me to switch to the 100’s after the first set, I kept the 88lb KB’s for all 3 sets and did 10 reps each set. These were hard, woo. They challenged my arms a bit too in the descent. I really felt it in my core, it forced me to stay super tight.
+
3-4 sets for quality: = Did not make it to this, will make up Friday or Sunday.
30ft plank walk
10 barbell hip thrusts (heavy)
3 McGill hip airplanes ea. 
*https://youtu.be/XJKXtD6x7q8

Energy: 7

Soreness: minimal

Sleep: 7hr + Sleep Quality: 6

Motivation: 6

Training Quality: 7

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. 

Had some decent “walks” (2-3 steps) – I’m feeling more confident with this and can feel more balance when kicking up especially if I keep it slow and controlled. Similar to last week, it’s slow but I know the progress is there.
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

Same notes as above.
C.10 min accumulating S.HSPU tp the target to hit last week
*note total reps accumulated. Keep focus on quality 

12 total reps, I think I maybe could have squeezed another 2-3 in there I still felt fairly fresh at the end. I started out planning into it being like an EMOM to feel out how quickly I got fatigued and then towards the end of the 10min realized I still felt pretty good so cranked out 3 in the last minute.
+
Pulling/Pressing strength:
A1. 90-90 rope hold L arm leading- AMSAP x3, rest as needed = 16/17/19
A2. AMRAP band-resisted pushups x3, rest as needed = 6/8/7 – used red band
*use red or thin blue band
**https://www.youtube.com/watch?v=rX-rWx0Ujzo
A3. A1. 90-90 rope hold R arm leading- AMSAP x3, rest as needed = 15/15/16
A4. 30ft bamboo bar OH carry w/ hanging KBs x3, rest as needed = used the pink KB’s – they felt fairly “easy” – I did a bit more than 30ft.
+
EMOM 10 min:
8 BFB

^This felt pretty good, it was definitely tough but could feel an improvement in breathing. I didn’t start to breath hard until min 5/6 but not too hard to where I was sacrificing rest/movement quality. Overall, first round finished in approx :27 and the slowest of any of the rounds was :34.

Energy: 8

Soreness: 3 – calves, low/mid back

Sleep: 7hr + Sleep Quality: 6

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
+
A. Build to a heavy 2 thrusters = 130# – Felt great, challenging but good. Shoulders felt good. Added 5# to this, yay!
B. 5 speed FS @ 105# x4, rest as needed*work on moving fast while maintaining positions (1st rep is a squat clean)

Woo- I like these. Position felt great, I’m not sure how actually “fast” they are but I feel like I went as quickly as possible while maintaining good position like you said.
+
Climb the ladder in 16 min: (let’s do the full workout)
2-4-6-8-10… etc
2-DB Devil’s press @ 25# ea.
2-DB alt box step ups @ 25# ea./ 20″ box
*chest touches ground on devil’s press- DBs must be snatched overhead (not CJ style)

14+6 total

Yikes, this workout. I was dead afterwards. Breathing probably the limiter here.

I did the scaled version for WZA qualifier last year and got through the round of 16 +6 reps – that was w/20lb DB’s. Not sure if I feel like I did much better haha but I’ll take it, I’m sure I’ve improved in strength. The devil press got hard beginning in round 8, I remember feeling like I was breaking them up too soon but tried to keep rest minimal and short and ended up taking more “short” breaks.

Energy: 7

Soreness: 3 – lats/shoulders

Sleep: 7hr 30min + Sleep Quality: 5

Motivation: 6

Training Quality: 6

10-15 min mixed aerobic warm-up
+
TTT Throwdown
*10am briefing

Every 3min until failure: 0:00-3:00min: 2rds 6 sq clean

Continues through to 15min – Add 1 Squat clean and 3 CTB each interval

95# Rx/75# Scaled + Jumping CTB pull-ups

Made it completely through first 2 intervals, did not finish in 3rd interval (completed 4 jumping CTB into second round). The jumping CTB were hard. I went way too hard/fast on clean in the first round and it gassed me for the rest of the workout I was breathing super heavy and in hindsight wish I had gone a little slower, and had a little less time to recover between I think would have been better. Cleans got challenging in 2nd rounds of 2nd and 3rd interval, I really had to focus on the pull.
+
4 rounds @ sustainable effort:
3 min row
3 min C2bike
1 min rest

^Felt good, kept row above 900pace and C2 right around 1000pace.
+
TTT Intrinsic Foot Strength – 2 cycle through all drills (10 reps ea.)
*https://www.youtube.com/watch?v=EmwsfwMkK6A

Energy: 7

Soreness: 4 – Hamstrings, glutes, shoulders

Sleep: 7hr + Sleep Quality: 6

Motivation: 7

Training Quality: 7

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
+
Accumulate 10 reps: 1 strict chin up (palms facing in) + controlled negative (5-8 sec.)
*pull as high as you can without having to kick your legs/ lose positioning. If you aren’t gettin full ROM- that’s okay.
*rest as needed to maintain quality

I tried to keep these to about every 90s-2min that worked fairly well. The first 5/6 reps I was getting almost all the way up (first 2-3 were full ROM) then they started to get more challenging.
+
AMSAP chin over bar hold (pronated grip- palms facing out) x5, rest 2 min

= I realized it after the fact but did not take a pic of my board, I’ve got accurate numbers for the following Friday (9/13). I know week 2 of this was better, but I think these started at around 22s and decreased as sets went on. I also, did a slow negative after I couldn’t hold at top anymore, that okay?
+
A1. AMRAP-2 2-DB strict press @ 30# ea. x4, rest 1 min = Again, I don’t have the exact numbers but this was something like 8/7/7/6
A2. AMRAP-2 incline 2-KB bench press @ 26# ea. x4, rest 1 min = est. 12/11/11/9
B. 10 banded DB rows ea. x4, rest as needed
*heavy
*https://youtu.be/dqtPxSN2_ZY
+
20-30 min ski @ comfortable effort = 26min total for 5500m, pace = 2:22 – This felt great, like I could have kept going. Body felt good, started to feel slightly fatigued around 15min but it was minimal. Breathing good, consistent and steady.
+
10 min upper-body focused smashing/ rolling

Energy: 8

Soreness: minimal

Sleep: 7hr + Sleep Quality: 6

Motivation: 8

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
+
A. Build to a heavy 5 sumo DL = 225#
B. Build to a heavy 5 FS = 155#
C. Build to a heavy 8 alt back rack reverse lunges (step back and step forward) = 140#

Both A and B were 20# jumps from last time we did this! Yay! And they both felt way good, much stronger feeling than just a few weeks ago. Lunges also felt strong/no issues.
+
2 RFT: =14:05
400m sled drag (45# on small sled- straps around shoulders)
50 WB @ 14#

I’m not sure what delusion I was under but I started out trying to jog with the sled, very quickly realized that that was not sustainable and walked with it. WB broke up as 20/15/15 for both sets – these felt good (minus my unknown to me at the time lol squat depth). This was fun I like the sled, and it was tough.

Energy: 4

Soreness: 4 – traps, hamstrings, mid/low back

Sleep: 5hr + Sleep Quality: 4

Motivation: 4

Training Quality: 5 – I probably should have rested or scrapped this tonight, I was late getting to the gym and frustrated that I had gotten stuck at work plus very tired from poor sleep over the last week. I still managed to get a decent session out of this and was able to move and blow off some funk from the day. I did not get to the last piece but will do either Wednesday or Thursday.

C/O Symmetry activation 
+
Handstand strength:
A. 10 min practcing HS walking into the wall
*Focus: Kicking up into a controlled position and then moving hands. 

– Not as great as the last 2 weeks have been but still had some good moments. I need to constantly remind myself not to rush when I am leaning over/placing my hands and kicking up. When I am deliberate about being slow I am so much better at keeping everything tight and controlled.
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 well, similar to last few weeks.
C. Establish a deepest target that you can complete a strict HSPU from 
*make sure you set your hands like we have been working in the gymnastics clinics 

= 1 abmat was successful, I tried going down to 2 skull mats (just a bit less than abmat) and couldn’t quite get it. Felt a little tightness in my left armpit area doing this.
+
Pulling/Pressing strength:
A.EMOM 12 min: 1 pullups negative as slow as possible – good, first few sets were a bit longer this week, this starts to get challenging to maintain that time around set 7/8.
B. EMOM 12 min: 1 HSPU negative as slow as possible – Similar note to pull-ups negative, these in general felt better than last week.
C1. AMRAP-1 bent over barbell row @ 80# x3, rest 90 sec = 12/12/14
C2. AMRAP-1 2-KB strict press @ 26# ea. x3, rest 90 sec. = 11/11/9 – Felt this a bit in my shoulder but mostly felt good
+
4 sets AFAP:
18 GHD situps
12 BFB
*Rest 2-3 min between sets

^Will do Wednesday/Thursday

Energy: 8

Soreness: 3 – posterior chain – hamstrings, mid back

Sleep: 6hr 45min + Sleep Quality: 6

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
+
A. 2 thrusters x5, rest as needed
*work at 93-98% of heavy double

^Used #115 again this week, felt stronger than LW, shoulders felt less tight.
B. EMOM 8 min: 1 “bottom’s up” front squat
*heavy-across. Focus on not letting your torso position change as you stand
**5-10# increase from last week 
***https://youtu.be/SrzrC2OehpY

^130# – Did 9reps, whoops. I really like these, they felt good, challenging towards last 2/3 reps. This week challenged my core and keeping everything tight standing up more than previous weeks.
C. 2 banded DL x6, rest 2 min
*moderate weight + band. Get set with a lot of lat + upper back+ midline tension and maintain 
**5-10# increase from last week 
**https://www.youtube.com/watch?v=A0nlkHJqmew&t=1s

^135# w/green band – Felt really solid
+
WZA online qualifier workout #1
9 Minute AMRAP
+3 Hang Power Snatches (75, 55lb)
+3 Overhead Squats (75, 55lb)
30 Double Unders

Completed round of 15 + 3 reps into round of 18.

So did 4 total rounds of DU’s – the first 2 I tripped up a lot and then second 2 I did unbroken and very smooth. The first round (3/3/30) took me almost a full minute bc I tripped up so much, ugh! Otherwise, and knowing that without that happening I probably could have gotten a few more reps, this was fun and felt good and was relatively happy with my score. Snatch felt good/efficient – I’m really liking the lighter weight barbell cycling it just feels really good. OHS felt good, legs maybe a little tired/slower than I would have liked but they felt good as well as shoulders. Could feel my left working a bit harder to stabilize especially into larger sets.

I started breaking up HPS/OHS in the round of 9 (did that one 7/11) then after that used Deb’s suggestion of picking up the BB immediately after DU’s and knocking out a set that felt good – ended up being around 7 each time.

-Add 3 repetitions to each of the barbell movements (3/3/30, 6/6/30, 9/9/30, 12/12/30… etc..) at the conclusion of each round.

Energy: 6

Soreness: 5 – same as previous day, also saw Tony after session today (shoulder)

Sleep: 7hr 30min + Sleep Quality: 6

Motivation: 8

Training Quality: 7

10-15 min mixed aerobic warm-up
+
Build to a heavy single squat clean

=150# – I wanted this to be higher but I was still happy with this weight. 150 is not something that’s every moved with any sort of ease for me and it was definitely that today, maybe not “ease” but it was a solid challenging weight, I certainly could have gone heavier but stopped bc I wanted to keep it quality. My energy was a little low and arms/shoulders were feeling moderately sore so pulling seemed “harder”.

I also started this with lifters, and then switched to my normal shoes for last two lifts (145/150) and felt much better, I suppose I’ve always worn lifters when I do heavy-ish cleans but today felt like I was way forward. It feels like some of this is bc my position in the bottom is better/more stable. I’ll play with it next time you program them.
+
TTT Throwdown *TBA
*4 rounds/12min cap – Got 282 reps/made it through 12 DU’s in 4th round w/scale listed below

15 HSPU (scaled to knees on 24″ box)

15 Deadlift @165#

150 DU’s (scaled to 50)

HSPU felt good through all rounds – did first round unbroken then broke up the other 3 rounds (9/6)

Deadlifts felt very strong – Did all rounds in 2 sets (Split different each time) and last round unbroken

DU’s went well, more consistent than last throw down (2 weeks ago) w/sets of 50 Dubs. I did one set that I split in half on purpose otherwise other sets had a few trip ups but they were minimal, first set was worst.

I feel like I could have pushed the pace a little more on the deadlifts into dubs.
+
TTT Intrinsic Foot Strength – 2 cycle through all drills (10 reps ea.)
*https://www.youtube.com/watch?v=EmwsfwMkK6A

^First drill is still challenging, otherwise good.