Energy: 7

Soreness: 8 – All upper body – lats/biceps/traps/shoulders/chest

Sleep: 7hr 30min + Sleep Quality: 7

Motivation: 7

Training Quality: 8

A1. AMRAP-1 box chest to bar pullups x5, rest as needed
**6th video: https://www.instagram.com/p/BvM9_nynyJ1/

=7/6/6/6/6 – Not super significant but these feel stronger week over week. Position felt really strong today.
A2. 2-3 min handstand relbalancing practice x5, rest as needed
*Cycle through different drills in video by feel: https://youtu.be/YiiPAook8Dc

=This was so good today! I do mostly the alternating leg bent knee and alt heel pull away from wall. I felt really balanced and at times (a lot more than last few weeks) was feeling like I was barely touching the wall. I had a few times that I tried some walking away from wall, went pretty well I had a few 3-step attempts, I was pretty happy. My dismount could use some work 🙂
B1. AMRAP-1 2-DB press in seated straddle position @ 30# ea. x5, rest as needed

=Felt better today despite being pretty tight. 7/6/8/7/7
B2. 15-20 single arm banded lat pulldowns ea. x5, rest as needed
*retract scap + engage lat + pull
**https://www.youtube.com/watch?v=9BGsjZweM3s

=Did 18/set – good
C. Accumulate 30 behind the neck low bar pullups + 4 sec negative w/ toe spot
*focus on moving with scaps
**2nd to last video: https://www.instagram.com/p/BwSVdyLJwmw/

^ I skipped this today, I was feeling real sore and wanted to save some energy for gymnastics.
+
1k ski @ avg 2k pace x3
*Rest 90 sec between sets (add 30 sec to 2nd rest interval if needed) 

Pace should be 2:14; however, 2:12 felt so good last week I decided to shoot for that again. Each set felt good, second was best/most even/consistent pace throughout set. Took 90sec rest for both rests’.

Times = 4:26(2:12 pace), 4:27(2:13 pace), 4:27 (2:13)
+
10 min upper-body focused smashing/ rolling

Energy: 8

Soreness: 6/7 – lats/armpits, chest, biceps, forearms, traps, shoulders

Sleep: 6hr 30min + Sleep Quality: 5

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
+
A1. 5 sumo DL x5, rest 2 min
*all at 95% of heavy 5

=200# – These were tough but also best they have felt since we’ve been doing them. First rep was the toughest across sets, mostly just getting it off the floor which is usually not the hardest part for me. I’ve liked doing these a lot I feel like they’ve been really challenging/mixed it up on my bod.
A2. 5 FS x5, rest 2 min
*all at 95% of last week’s heavy 5

=135# – Felt really good today, I almost felt like it was a bit light (first 3 reps went super easy) but rep 4/5 got challenging especially into last two sets. Position felt great, was not breathing heavy at any point. Really stoked on this.
B1. 8 2-DB hang squat cleans @ 5# increase from last week x4, rest as needed

=40# – Woo, I was worried about this lol but it actually went really well. It was tough but they felt really solid, felt really upright in squat position and breathing good too.
B2. 6 single leg barbell RDLs ea. x4, rest as needed
*slight weight increase from last week 

=70# – Good
+
For time:
100 cal row
100 cal ski
100 cal AB
*30 min cap 

26:26 – I wanted under 26min but I’m still really happy with this.

Row (7:12) Ski (8:12) AB (9:55) – I set a goal to hit each mvmt under 10:00. Row felt really solid, I had to concentrate on pacing (not going too fast) but I think this was perfect. Felt great going into ski. Both ski and row went faster than I anticipated. Getting on AB my legs felt destroyed. Breathing was fine, my arms and legs would not move any faster, this part was very mental for me. I struggled to keep watts at 240, was able to start pushing pace around min 7 and then all out last 90s to get it done under that 10min goal.

Energy: 7

Soreness: 4/5 – chest, left armpit feeling pretty tight

Sleep: 2hours (if that) +Sleep Quality: 0 – yikes I know, I’m not sure how today went as well as it did.

Motivation: 7

Training Quality: 8

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. 

Similar to LW, got some good control, was losing it a bit more often in keeping legs/butt tight and feet pointed. Was still able to have some opportunities to “walk” and getting more comfortable farther away from the wall.
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 and LW for this.
C. 30-50 sec.HSPU hold w/ toes on box x3, rest as needed
*same position we’ve been working on but progress to toes on box vs knees

:34 :30 :30 – Felt more fatigue in shoulders doing this TW
+
Pulling/Pressing strength:
A.EMOM 10 min: 1 pullups negative as slow as possible – Was getting about 20s most times through min 6 (best one was 23s) they got a little quicker in last 4 sets (worst one was 15s)
B. EMOM 10 min: 1 HSPU negative as slow as possinle – Started out about 20s and towards the end was getting more like :17, they stayed pretty consistent overall. The only thing that really got “worse” at the end was the last inch or 2 was a bit quicker.
C1. AMRAP-1 bent over barbell row @ 75# x3, rest 90 sec = 10/9/11
C2. AMRAP-1 2-KB strict press @ 26# ea. x3, rest 90 sec. = 11/10/8
+
4 sets AFAP:
15 GHD situps
12 BFB
*Rest 2-3 min between sets

This actually felt pretty good, the best burpees have felt in awhile. Last 2 rounds were 1:35/1:34 ( I didn’t accurately time the first two but I think they were right around 1:40). GHD felt great, slightly tired on the last round. I needed every bit of that rest, I was taking the 3min. My quads/legs started to get tired in last 4 reps of burpees. First 6 felt great/fast then they started to slow a bit but I feel like I was able to keep a good pace. Tried a few different step up ways during each round to try and get more comfortable.

Energy: 8

Soreness: 3 – chest, lats, shoulders.

Sleep: 7hr 30min + Sleep Quality: 9

Motivation: 7

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 90-95% of heavy double

115# – This felt heavy, it also felt better in the last 2-3 sets. I had a hard time getting my shoulders warmed up for this, like just stiff – think that’s why the later sets felt better. I feel like I spent a decent amount of time warming them up – any suggestions here?
B. EMOM 10 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

=125# (10lb increase over LW) – these felt way better/stronger across all sets even w/the weight increase. I used the arms that attach to the rig and was much easier to set up, using these okay?
C. 3 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

=125# (10lb increase over last week) w/green band. Felt much better TW as well.
+
AMRAP 20 min:
24 cal ski
12 hand release pushups
24 KBS @ 35#
12 hand release push-ups
24 cal C2bike
12 hand release pushups

Got 2 full rounds plus 105 for total of 213 reps

Woo the HRPU were tough, definitely the most challenging for me although I was able to do all sets without rest (like sitting up resting) until the 3rd round (broke up into 8/4 rep scheme). Ski felt good, kept over 900pace in first round and mid 800’s in 2nd/3rd round. KBS good – did these as RKBS, is that how I should have done it? C2 good, first round was fast (about 1100 pace) second round slowed a bit but still over 1000 and then third round again up over 1100. Overall felt good and think I paced this fairly well, I pushed the last 6min hard and then last 2min as fast as I could go.

Energy: 8

Soreness: 3 – shoulders, lats, chest, hamstrings

Sleep: 7hr 15min + Sleep Quality: 8

Motivation: 8

Training Quality: 8

10-15 min mixed aerobic warm-up
+
1 power clean + 1 hang power clean x10, rest 90 sec.
*5# increase from last week = 135# – I did this after the throwdown, I rested about 30min in between. My grip was noticeably more fatigued. I think the first few reps were tougher but I really focused on strong pull and getting underneath the bar quickly as much as I could w/it being power. Reps 6/7/8/9 felt very good.
+
TTT Throwdown *TBA
*10am briefing
**Scales: TTB- use same standard we used last time. OHS- either Rx or lower to 55#. Good luck!

21:25 – scaled TTB like last time, used Rx weight for OHS

Had to get this in early, so did with Ansley and a few others at 8:30. I don’t think I warmed up enough and took the AB a little too easy – could have pushed it a bit more but was able to move directly to OHS as soon as I got off. First 2 rounds were fast.

TTB – I used the scaled we planned for and did them unbroken for all sets. Last 2 sets my grip felt fatigued. Otherwise these felt good, better than the last one.

OHS – these felt great, I was wishing there were more reps of these 🙂 it was definitely my best movement of the 3.

Burpees – crushed me, this really slowed me down. I was doing alright through about round 4 then really slowed down significantly. I practiced the step up but they still really affected my breathing.

I tried to plan my rest in between TTB and BP otherwise take minimal rest (2-3 breaths) going into OHS and TTB as these were movements where I could recover more than BP.
+
TTT Intrinsic Foot Strength – 2 cycle through all drills (10 reps ea.) = Same notes as last week
*https://www.youtube.com/watch?v=EmwsfwMkK6A

Energy: 8

Soreness: 4=traps, hamstrings

Sleep: 7hr 45min Sleep Quality: 9

Motivation: 6

Training Quality: 8

A1. AMRAP-1 box chest to bar pullups x5, rest as needed
**6th video: https://www.instagram.com/p/BvM9_nynyJ1/

=6/5/5/5/5 = This felt about the same as last week, maybe a bit better in lats.
A2. 2-3 min handstand relbalancing practice x5, rest as needed
*Cycle through different drills in video by feel: https://youtu.be/YiiPAook8Dc = This felt good, a bit better than LW. I’m doing the third drill the most, also falling forward (away from wall) some doing this. Feeling pretty controlled in hands.
B1. AMRAP-1 2-DB press in seated straddle position @ 25# ea. x5, rest as needed = 8/8/8/7/9 = This felt much better this week. I’m still feeling a bit of tightness in left armpit but it was better. Going to get in with Tony this week.
B2. 12-18 single arm banded lat pulldowns ea. x5, rest as needed
*retract scap + engage lat + pull = Red band, 15/arm/round
**https://www.youtube.com/watch?v=9BGsjZweM3s
C. Accumulate 25 behind the neck low bar pullups + 4 sec negative w/ toe spot
*focus on moving with scaps
**2nd to last video: https://www.instagram.com/p/BwSVdyLJwmw/

=Felt good, a bit better/stronger than LW
+
500m ski @ avg 2k pace x5
*Rest 30 sec between set 1-2
*Add 15 sec rest to each interval (last rest interval = 1:15)

Ended up doing every round at 2:12 pace (instead of 2:14)

This felt great, breathing good, recovery good. In general felt more efficient. Hinging felt better.
+
10 min upper-body focused smashing/ rolling

Energy: 6

Soreness: 6 – Traps, Lats, chest, hamstrings, forearms (more tightness in forearms than sore)

Sleep: 6hr 45min + Sleep Quality: 7

Motivation: 5 – for whatever reason I was not feeling it today up until I got started then everything started to feel better.

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
+
A1. 5 sumo DL x5, rest 2 min
*all at 90% of last week’s heavy 5

Did these at 195# (93%) – Felt strong, better than LW
A2. 5 FS x5, rest 2 min
*all at 90% of last week’s heavy 5

Did these at 125# (90%) = At first they felt a little easy, last round started to get more challenging
B1. 10 2-DB hang squat cleans @ 30-35# ea. x4, rest as needed
B2. 6 single leg barbell RDLs ea. x4, rest as needed
*add load by feel. Focus on hip hinge and balance
+
5 sets, each @ hard effort: = Felt good, similar to last week. Breathing better this week. Really focused on efficient breathing especially during lunges.
50ft sled push (empty- inside)
100ft shuttle run (50 down/50 back)
50ft sandbag back rack walking lunge (40#)
100ft shuttle run
50ft sandbag front rack walking lunge (40#)
*Rest 4-6 min between sets (actively on AB- easy spin)

Energy: 7

Soreness: 4/5 – Glutes, hamstrings, traps, R forearm, chest (tight)

Sleep: 6hr 30min + Sleep Quality: 5

Motivation: 8

Training Quality: 8

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. 

Yay! This really came together today! Had a few different times where I was able to take 3 steps with my hands. In general this felt really strong/better than last few weeks. Really reminding myself to keep everything tight and point toes.
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 thing here, felt really strong and was able to take a few steps at times.
C. 20-40 sec.HSPU hold w/ toes on box x3, rest as needed
*same position we’ve been working on but progress to toes on box vs knees

:29 :27 :31 – Felt good

=
+
Pulling/Pressing strength:
A1. AMRAP-1 feet-elevated ring rows x4, rest 90 sec. = 6/6/6/5
A2. AMRAP-1 push-ups x4, rest 90 sec. = 9/10/9/8 – felt better this week even though numbers were about the same
*keewp hips and thighs off of ground at bottom
B1. AMRAP-1 bent over barbell rows @ 65# x4, rest 90 sec. = 20/17/18/20
B2. AMRAP-1 tall-kneeling cable tricep extensions x4, rest 90 sec.
*15-25# loaded. (use cable pulley) =15/14/16/15
+
Midline:
A1. 10-12 UB GHD situps x4, rest 1 min = Did 12
A2. 10-15 UB GHD hip extensions x4, rest 1 min = Did 15
A3. 25ft plank walk on sliders x4, rest 1 min
A4. 100-150ft sandbag bear hug carry @ 100# = 150ft
A5. 30 alt. russian twists (feet elevated) w/ 20# x4, rest 2-3 min

^All felt good

Energy: 8

Soreness: 4

Sleep: 6hr 30min + Sleep Quality: 9

Motivation: 9

Training Quality: 8

10-15 min mixed aerobic warm-up
+
1 power clean + 1 hang power clean x10, rest 90 sec.
*same loading across- choose a challenging but maintainable load

=130lbs – this felt real good this week! Fast pull, powerful.
+
TTT Throwdown *TBA
*10am briefing
(If needed- we can modify some movements- but I’d like you to start doing these–You’re ready!)

Yay! I’m thankful for the push! I had a lot of fun last week and I’m excited to continue to do them! Even after this weeks’ soul crusher.

This week was:

2min AMRAP x5 rounds, 1min rest between rounds

50 DU’s/10 DB power clean 35#/with remaining time – WB 14# to 9ft target – score is WB

I got 55. My best rounds were the 1st and 4th. Not gonna lie I was, at first disappointed; but I also know that 3 months ago this would have looked a lot different and my DU’s are a lot better now than they were then.

The DU’s were the limiter here and I did not have one round that went smoothly today. I think I was trying to go too fast, I also noticed my arms in a part of the video and they were waaaaay out from my body. My foot pain was minimal though and minimal in the days after as well, yay! The DB cleans were fine – broke them up into 2 sets of 5, my shoulders and breathing were extra tired from all of the missed DU attempts so that affected these a bit too. WB were great, felt great, unfortunately I didn’t get much time at them.
+
TTT Intrinsic Foot Strength – 2 cycle through all drills (10 reps ea.)
*https://www.youtube.com/watch?v=EmwsfwMkK6A

^ ummm this is hard! Well the big toe lift is hard! Everything else I could do/manage well enough but I really struggled with the big toe only.

Energy: 8

Soreness: 4 – Hamstrings, glutes, lats

Sleep: 8hr 30min + Sleep Quality: 8

Motivation: 8

Training Quality: 8

A1. AMRAP-1 box chest to bar pullups x5, rest as needed
**6th video: https://www.instagram.com/p/BvM9_nynyJ1/

5.5/6/5.5/5/5 – half reps, obviously not counted but wanted to include (I was missing that last few inches) – These felt better than I thought they would, could feel them in my lats/back

A2. 2-3 min handstand relbalancing practice x5, rest as needed
*Cycle through different drills in video by feel: https://youtu.be/YiiPAook8Dc

This was good, a little awkward. Both knees down felt too easy, maybe I wasn’t doing something right (I feel like that never happens). Single knee was good. Third drill (alternate pulling
one foot away) was challenging but good. I ended up falling away from wall a few times but it helped in feeling weight being balanced in both hands.

1. AMRAP-1 2-DB press in seated straddle position @ 25# ea. x5, rest as needed = 10/8/7/8 – Did the last set as SA, this was straining that tight spot in left shoulder/armpit bad. I haven’t really felt that at all in over a month. I’m not sure exactly what was causing it but seemed like a bit of limited mobility in L arm. I told Tony about it – he asked me to film next time. When I did single arm, right arm felt perfectly fine.

B2. 10-15 single arm banded lat pulldowns ea. x5, rest as needed
*retract scap + engage lat + pull
**https://www.youtube.com/watch?v=9BGsjZweM3s

^Good – used red band, did 12 reps each round

C. Accumulate 20 behind the neck low bar pullups + 4 sec negative w/ toe spot
*focus on moving with scaps
**2nd to last video: https://www.instagram.com/p/BwSVdyLJwmw/

=Good, did in sets of 5, felt a lot better than last time I did these. Had to concentrate on moving with scaps but could feel them working.
+
500m ski @ avg 2k pace x5
*Rest 45 sec between set 1-2
*Add 15 sec rest to each interval (last rest interval = 1:30)

Worked off 2:14 pace. Felt good/sustainable. None of sets were extremely challenging. Breathing good, positions felt good and consistent through sets. Sometimes I find that when I get fatigued/tired on this, I am not as efficient or my back/midline isn’t as strong but this felt good/strong through all sets.
+
10 min upper-body focused smashing/ rolling