Energy: 6

Soreness: mid/low back

Sleep: 8hr +Sleep Quality: 6

Motivation: 8

Training Quality: 6 – I went to the chiropractor before my session and it really affected me negatively, I won’t do this again. I was fine up until the DL; really felt like I couldn’t keep my midline tight and had no power from posterior chain. Everything felt fatigued. Resulting in: kept the DL weight light and cut the metcon short. I started doing the metcon, got about 4 min in and felt almost nauseas, and like I had no power so I stopped. Please reprogram that though if you can, I did that last year for Wodapalooza so I’d like to see how it compares (when I’m feeling good).

8/19
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 mod-heavy 2 thruster while keeping technical focus
*off of a rack

=125# Thrusters just continue to feel good, yay!
B. EMOM 10 min: 1 “bottom’s up” front squat
*heavy-across. Focus on not letting your torso position change as you stand
**off of blocks or stack weights to make blocks
***https://youtu.be/SrzrC2OehpY

=115# This felt good across sets, started to get tougher towards the end. Also started to feel my back here. Getting into a good position was hard, I stacked weights. Is this okay to do with the arms that extend on the rig?
C. 3 banded DL x6, rest 2 min =
*moderate weight + band. Get set with a lot of lat + upper back+ midline tension and maintain 
**https://www.youtube.com/watch?v=A0nlkHJqmew&t=1s

=125# with green band. Do you want me using a smaller band? The video uses a red band, I’ve used a green band before so kept using it but wasn’t sure. These felt good, although kept a bit light.
+
Climb the ladder in 12 min:
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)

Energy: 5 but picked up as the session went along

Soreness: 4/5 – forearms (still!), glutes, mid/low back, my midline in general felt fatigued doing DL’s and FS today

Sleep: 6hr + Sleep Quality: 8

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
+
A1. 5 sumo DL x5, rest 2 min
*build each set to a heavy technical 5 

175/195/195/205/210 – Think I may have gone a bit too heavy too quickly, that said – 195 felt great and 205/210 felt heavy but still solid. These felt awkward, I haven’t done them in a bit.
A2. 5 FS x5, rest 2 min
*build each set to a heavy technical 5

130/130/130/135/140 – Same note as DL, prob a bit too heavy too quickly but was challenging across sets and the 140 felt good. I used a belt on last two sets bc of that midline fatigue I was feeling. Still felt upright and good.
B1. 10 2-DB hang squat cleans @ 30-35# ea. x4, rest as needed = used #35, felt good, rep 8/9/10 were challenging
B2. 6 single leg barbell RDLs ea. x4, rest as needed = used #65 – felt good despite not having done these in a bit – I have to think about the hip hinge still but my body seems to remember and fall into that movement pattern quickly, yay!
*add load by feel. Focus on hip hinge and balance
+
4 sets, each @ hard effort:
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)

This was fun! There wasn’t a movement that necessarily stood out as being more challenging over another today, sort of steady across sets. Took between 4-5min of rest between sets. I think I could have pushed the pace a bit harder on first 3 rounds, I really pushed it on the last one and felt like I still had a bit of gas in the tank.

Energy: 8

Soreness: 4 – Lats, forearms, hamstrings

Sleep: 7hr + Sleep Quality: 7

Motivation: 8

Training Quality: 9

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. 

=Good, was getting a little frustrated but tried to remember patience. Nothing exceptional happening but nothing bad either.
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 here, this one maybe slightly better results for me than “A” this week. A few opportunities to take a step or two.
C. 30-50 sec. kneeling HSPU hold x3, rest as needed = :45 :48 :47 – These felt good today! I realized I’ve been doing these with my hands too close together so practiced what we did on Friday and it felt much better/more stable.
*4th video
+
Pulling/Pressing strength:
A1. AMRAP-1 feet-elevated ring rows x4, rest 90 sec. = 7/7/6/6 – Used the 20″ side of the box
A2. AMRAP-1 push-ups x4, rest 90 sec. =10/9/11/10
*keewp hips and thighs off of ground at bottom
B1. AMRAP-1 bent over barbell rows @ 65# x4, rest 90 sec. = 20/21/18/18
B2. AMRAP-1 tall-kneeling cable tricep extensions x4, rest 90 sec. = 14/12/11/10 Whoops, I didn’t notice the weight notation until after I did this, I did it with #30.
*15-25# loaded. (use cable pulley)
+
Midline:
A1. 10-12 UB GHD situps x4, rest 1 min
A2. 10-15 UB GHD hip extensions x4, rest 1 min
A3. 25ft plank walk on sliders x4, rest 1 min
A4. 100-150ft sandbag bear hug carry @ 100#
A5. 30 alt. russian twists (feet elevated) w/ 20# x4, rest 2-3 min

^ All of this felt great, I did a little extra on the plank walks. Did #150 feet with the sand bag, this felt good and tried to practice consistent breathing while carrying as this is something I struggle with during harder efforts.

Energy: 7

Soreness: 5/6 – Lats, forearms, hamstrings

Sleep: 8hr 20min + Sleep Quality: 8

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
+
4 sets @ strong effort:
12 cal ski
40 DU
8 CJ @ 75#
12 cal echo bike
8 OHS @ 75#
*Rest 5 min between sets

Split times=4:36/4:28/4:38/5:10

All of this felt really good today, was able to push pace on both C+J and OHS even with the increased weight. Felt efficient, breathing was good. I really tried to minimize rest going into both BB movements too (except for that last round, yikes). Ski felt good, was finishing in approx 50s each round. Echo bike was prob most difficult. DU’s felt great except for last round I had a lot of misses and it really messed up my breathing. The first and second round I did them unbroken with no misses and just interesting to see the time differences when these are smooth/efficient.
+
A1. 10 rear foot elevated split squats (DBs in farmer’s position) x3, rest as needed = 25#
A2. 10 2-DB RDLs x3, rest as needed = 35#
B1. 50ft single arm DB OHWL (25 L/25R) x3, rest 1 min = used 30# DB – L arm felt slightly less stable than R, otherwise these felt good/strong, I prob should have/could have used 35#
B2. 20 alt. box step ups (30″ box- unloaded) x3, rest 1 min = At first I thought I couldn’t do this 🙂 it was awkward, but then got the hang of it, I could definitely feel it in my glutes afterwards (that’s what I get for thinking it would be easy with no weight).
B3. 15 GHD hip extensions x3, rest 1 min – Good
B4. 20 hollow body rocks x3, rest 1 min – Good

Energy: 7

Soreness: 3 Hamstrings

Sleep: 7hr 45min + Sleep Quality: 8

Motivation: 8 – I was pumped but a little nervous

Training Quality: 7

10-15 min mixed aerobic warm-up
+
EMOM 12 min:
1 squat clean
*start @ moderate loading and build in weight every 3 min
+
(This is a version of the TTT Throwdown this week- If you’d like to do it with the group- we’ll brief the workout at 10 and start at 10:30!)
AMRAP 12 min:
60 hanging knee tucks (knees above hip crease) – Did straight leg raises above hip crease
50 BFB
40 DL @ 135# – Did this @155#
30 2-DB strict press @ 25# ea. 

133 reps

TTB variation felt good, my hands/grip started to fatigue before anything else. I broke this up as 15/10/5/8/8/6/8 (weird) Last 2 sets I felt fatigue in my shoulders/back/core. Burpees, yikes, slow for sure – hand to face – I feel weird saying this but I’ve never done a step up BP before. I adjusted once you said something about it and it definitely felt better/more efficient. DL were tough and felt much harder than this weight normally does for me especially cycling them was hard – felt fatigue in back and hamstrings like I couldn’t hold a tight position or it was harder to told tight position.
+
TTT Intrinsic Foot Strength – 2 cycle through all drills (10 reps ea.)
*https://www.youtube.com/watch?v=EmwsfwMkK6A

Energy: 6

Soreness: 3 hamstrings, glutes

Sleep: 6hr + Sleep Quality: 5

Motivation: 7

Training Quality: 8

*Part 1:
15 min mixed aerobic prep
+
For time:
2k ski erg
*log avg 500m pace + total time

Total time=8:58

Avg 500m pace = 2:14

Part 2:
Gymnastics Group @ 5pm

TTB/HSPU work

Energy: 6

Soreness: minimal

Sleep: 6hr 25min + Sleep Quality: 7

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
+
A. EMOM 8 min:
4 2-farmer’s handle DLs  – These felt great – Load=235
*as heavy as you cn sustain good movement with. Focus on an upright torso position before pulling
B1. 2 BS @ 3331 x4, rest as needed = 125/125/130/135
*build each set by feel
B2. 5 BS AFAP @ 95# x4, rest as needed
*focus on maintaining positions w/ speed

Both B1/B2 felt better than last week, tempo was tough but felt stronger out of the bottom.
+
AMRAP 20 min: = 2 full rounds + through 300m ski into 3rd round
200m run (sub row if foot is bothering you)
30 sandbag back squats (tube sandbags by the trueform- 40# bag. Either the white or black zipper bag is 40#..the other is 60)
400m ski erg
40 alt step back lunges w/ sandbag over 1 shoulder 

Woo this was fun and harder than it looked. I ran on the true form – felt good on my foot, I struggle a bit keeping a consistent pace on true form but it puts less stress on my foot for running. Backsquats felt slow but steady, first 20 were pretty quick and then slowed down, second round felt slower than first and I really started to feel tired in my legs during second round. Ski felt great, solid and consistent pace. Lunges were good, felt good but somewhat slow, same notes as back squat.

Energy: 5/6

Soreness: 4 – Hamstrings, glutes

Sleep: 6hr 45min + Sleep Quality: 7

Motivation: 7

Training Quality: 7 – I only got through the OHS, ran out of time but otherwise a good session. Planning to come in Thursday to make up the remainder of today’s session and the last bit that I missed from Monday too.

C/O Symmetry activation 
+
Handstand strength:
A. 10 min practcing HS walking into the wall – Good
*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

These were better this week than part ‘A’ – had more controlled handstands and they felt good.

I’m noticing with this work on Tuesday’s my shoulders feel stronger and more able to control in HS position if that makes sense 🙂
C. 30-50 sec. kneeling HSPU hold x3, rest as needed = 37s/30s/35s – Good
*4th video
+
A. 1 hang squat snatch x12, rest as needed

Loads=80×4/85×6/90×2
*moderate loading- focus on a stable catch position
**film some reps

https://youtu.be/wxm60tNJUgg – 80lbs

https://youtu.be/1gSCpvJRzug – 80lbs #2

https://youtu.be/1gSCpvJRzug – 85lbs

https://youtu.be/_KoHB0NjUOk – 85lbs #2

https://youtu.be/wyKTfPSvCEg – 90lbs

B. 2 OHS x6, rest as needed

=100/100/105/110/110/115
C1. 3 push press x5, rest 1 min
C2. 3 close grip bench press x5, rest 1 min
*hands about 6″ apart 
*slight weight increase on A-C
D1. 10 pendlay rows x3, rest 1 min
*@65#
D2. AMRAP UB feet-elevated pull-ups on low bar x3, rest to recovery 
E1. 10 2-DB bicep curls x3, rest as needed
E2. 10 DB tricep kick backs ea. x3, rest as needed

Energy: 6

Soreness: 0

Sleep: 8hr 45min + Sleep Quality: 8

Motivation: 8

Training Quality: 8 – Did not get to B1/2/3/4, I’m planning to come in Thursday to catch up, this week is a bit crazy/unusually extra busy with work – I haven’t had as much time as I would like. Should return to normal next week.

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 @ strong effort:
15 cal row
40 DU
10 CJ @ 65#
15 cal C2bike
10 OHS @ 65#
*Rest 5 min between sets

This felt good and was fun! C+J cycling felt good, I noticed a difference/improvement in jerk efficiency. Row pace consistent over each round, was finishing in just under a minute. DU’s were good, I tripped up on first rep each round but after that did each round unbroken, weird but I’ll take it, they felt efficient, breathing good and foot pain relatively minimal. Took about 15-20s rest in between row and DU. Was breathing heavy by the time I got to C2 bike so really had to pay attention to not “rest” and keep a strong pace going. OHS felt good but wished they were a little faster out of the bottom/pace in general.

Split times were 4:45/4:49/4:43/4:47
+
A1. 10 rear foot elevated split squats (DBs in farmer’s position) x3, rest as needed = #25
A2. 10 2-DB RDLs x3, rest as needed = #35
B1. 50ft single arm DB OHWL (25 L/25R) x3, rest 1 min
B2. 20 alt. box step ups (30″ box- unloaded) x3, rest 1 min
B3. 15 GHD hip extensions x3, rest 1 min
B4. 20 hollow body rocks x3, rest 1 min

Energy: 6

Soreness: 5 – Hamstrings, quads, glutes

Sleep: 9hr + Sleep Quality: 9

Motivation: 7

Training Quality: 6

*A-D is repeat- again, progress quality
A. On a 90 sec clock: 1 pullup paused negative (5 sec hold chin over bar + 5 sec @ 3/4 descent + 5 sec @ 1/2 descent + 5 sec @ 3/4 descent + 5 sec. @ active full extension- keep lats engaged)
x6-10 sets
**note longer hold intervals this week 

Felt good, biggest pain point is still that last 3/4 descent (and I think that’s me being a bit nit picky), otherwise I’m feeling really great on this
B. Accumulate 90 sec. pegboard isometric grip hold (pegs UNEVEN)- break up and rest as needed
*60 sec. w/ L arm leading + 60 sec w/ R arm leading
**hold DB between feet if you can

Used a 10lb DB this week – was still able to keep holds to about 20s per set.
C. Alt. EMOM 20:
min 1- Ring dip negative (7 sec. @ support + 7 sec descent + 7 sec bottom of the dip hold)
*after 1/2 way through the EMOM- if you feel good- add a DB between legs
min 2- 30 sec. max hollow rocks
**Notice longer holds on ring work 

Woof- ring dip negatives were not fun today (more mental than anything else) I think physically they were just as good as most other weeks. Still not quite getting 7s but the bottom of ring dip hold is getting much better/longer/easier to sustain over the course of sets.
D1. 8 2-DB bench press x4, rest 2 min = 35lbs – good
*increase loading
D2. AMRAP-1 strict press @ 75# x4, rest 2 min = 7/7/6/6 – last rep on each was challenging, these felt good
+
6-8 sets: – Did 7 sets
10 cal ski AFAP
*Rest 60 sec.
10-15 UB WB @ 20# to 9ft
*Rest 60 sec

I liked this, my energy picked up a bit during this too. Was able to push pace on ski which felt great. Was getting ski done in about :40 every round. Choose 12 reps for the WB per round and kept throughout every round. WB felt good too, breathing good, midline position good.
+
10 min upper-body focused smashing/ rolling