Energy: 5

Soreness: 6 – hamstrings, quads, lats, shoulders

Sleep: 6.5 hrs + Sleep Quality: 5

Motivation: 6

Training Quality: 7 lifting felt like I was moving through mud tonight, energy picked up significantly once I started the EMOM

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 6 min:
5 2-farmer’s handle DLs = 225lbs
*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 – felt heavy AF tonight
*build each set by feel
B2. 5 BS AFAP @ 95# x4, rest as needed = felt pretty good, position good/upright and good in midline while breathing/moving quickly
*focus on maintaining positions w/ speed
C. 10 single arm DB bent over row ea. (w/ bench support) x4, rest as needed = 35lb DB’s
+
Alt. EMOM 15 min:
-10-12 cal C2bike = 12 cals
-6-8 dball cleans over shoulder @ 60# = 8reps
-10-15 jumping air squats = 15 reps

All of this felt great ^ I was getting significant rest after the Dball cleans and air squats. The bike was taking me about :40 seconds to complete. I was able to push pace on all three movements. Was especially happy about the Dball, it was lighter than what you normally have me use but I was able to move it quickly and efficiently.

Energy: 5

Soreness: 6 – Glutes, quads, mid/low/upper back – woof welcome back!

Sleep: 7hr 15min + Sleep Quality: 7

Motivation: 7

Training Quality: 8

*this session is a repeat from before you left- I don’t want to progress it yet since you were off for a week. Focus on progressing the quality of each piece

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.  = Felt good, again had some good/controlled holds. Started out going a bit too fast and was losing tightness but towards the end I was able to slow it down and really felt the difference it makes to take it slow and keep control.
B. 5 minutes practicing kneeling kick ups  = Good, same as above
*do this drill into the wall but try to find balance and not plop into the wall
**https://youtu.be/TeN-i2mTcZc
C. 30-50 sec. kneeling HSPU hold x3, rest as needed – 40s/40s/42s – These felt pretty good today!
*4th video
+
A. 1 hang squat snatch x10, rest as needed = 80×3/85×4/90×3 – 1 rep at 85 filmed and 3 at 90. These felt good, a little heavy today (lets blame the vacation on that) but good. Focused on catching in a good position and catching low (trying to avoid the riding down into squat that I tend to do).
*moderate loading- focus on a stable catch position
**film some reps

85lbs https://youtu.be/U8ogpHw6KH0

90lbs https://youtu.be/RqsFMHadNR4

90lbs #2 https://youtu.be/b-m6e-ooal0

90lbs #3 https://youtu.be/ur-GaHNznx8
B. 2 OHS x5, rest as needed = 100/100/105/105/105 – Felt good, went a little lighter on these too, felt a little heavy/light on energy.
C1. 4 push press x5, rest 1 min = 95lbs – Felt great
C2. 4 close grip bench press x5, rest 1 min = 95lbs – also good
*hands about 6″ apart 
*slight weight increase on A-C
+
D1. 20 GHS situps x3, rest 1 min = felt good
D2. AMRAP inverted rows x3, rest 2 min = 15/14/12
+
10 min rolling/ smashing pecs/triceps/lats

Energy: 7

Soreness: 0

Sleep: 8hr 10min Sleep Quality: 8

Motivation: 9

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 6-7 min: 10 sandbag bear hug squats @ 100#
*focus on keeping torso upright and midline braced

Did 7 sets, felt better than last time, mid back still lit up but not as bad. Breathing was better.
B1. 100ft 2-KB farmer’s carry x4, rest 1 min = 70lb KB
*heavy
B2. 20 2-KB thrusters @ 26# ea. x4, rest 1 min
B3. 30ft sandbag bearhug walking lunge @ 60-100# x4, rest 3 min = 60lb bag

This felt tougher than last time in general – from a muscular fatigue standpoint. KB thrusters were the most challenging, they started to fatigue around 12th rep this time, felt mostly like I just didn’t have a ton of gas in the tank.
+
20 min row @ strong but sustainable effort

Average pace: 2:13, 4500m total

I started out wanting under a 2:10 pace ultimately ended a bit higher. Kept pace between 2:07-2:17 throughout. Started to feel this in my glutes around 15min mark. Breathing was good, in my mind I wanted this to be faster but my body wasn’t having it. Considering this is my first session after 10 days I’m still happy with it, felt good to move/breathe/sweat

Energy: 5

Soreness: 4/5

Sleep: 5hr 30min + Sleep Quality: 7

Motivation: 5

Training Quality: 5

Little sleep, not enough food both yesterday and today made for a rough training session. The lifting surprisingly felt alright but did feel low energy/”heavier” than usual.

7/17
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: 2 DL
*heavy- same loading across

=215# – good but tough, midline was still sore/tired from Monday but wanted to bump the weight a bit from Saturday.
B. 2 BS @ 3111 x5, rest 2 min
*focus on torso positioning during eccentric- slight increase from last week 

= 135/140/140/145/145 – these have felt increasingly better each week. Still challenging with the tempo. BS harder for me with the tempo than FS
C. 10 single arm DB bent over row ea. (w/ bench support) x4, rest as needed

=35# – Good
+
For time: = 15:32
30-20-10
Alt. DB snatch @ 35#
DB front squat @ 35# (hold DB any way)
Lateral burpees over DB

Yikes, felt like everything caught up with me when I got to this. Snatch and DB FS felt great, did them both as 2 sets in the rounds of 30 (18 +12) and 20 (12+8) and then unbroken for the rounds of 10. The burpees crushed me, felt more mental today like I really beat myself up and then just couldn’t get my HR to be normal or come down at all. Felt like more stress than physically what I was doing. I grinned through them slowly but never found a good rhythm. Felt pretty defeated during the round of 30 and almost quite but decided to finish and not worry about a time. Glad this was over 🙂 didn’t think too much about it after, just not the best day.
+
15-20 min cooldown on C2bike

Energy: 7

Soreness: 6 – midline

Sleep: 7hr + Sleep Quality: 8

Motivation: 9

Training Quality: 9

7/16
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. 

Felt really good today, not much walking but more controlled holds than last week and a few for longer duration. This keeps feeling more and more comfortable too. Tried walking twice, both times felt good – need to remember to keep everything tight, think I lose tightness when I shift thinking into moving my 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

This was good too, similar to’A’
**https://youtu.be/TeN-i2mTcZc
C. 30-50 sec. kneeling HSPU hold x3, rest as needed
*4th video
+
A. 1 hang squat snatch x10, rest as needed = 85×4 sets, 90×4 sets, 95x 2 sets
*moderate loading- focus on a stable catch position
**film some reps

^90 lbs

^another @90lbs

^95lbs

Felt good, felt faster then they have been. I’m still not catching low enough but it feels and I think is better than it was starting out. I think I’m doing better at keeping the bar closer and my shoulders are way more comfortable in the catch position.
B. 2 OHS x5, rest as needed

105/105/110/110/115 – Felt really good! Honestly I probably could have done all sets at 115, they felt light today and positions felt great.
C1. 4 push press x5, rest 1 min = Started out using 90# and midway through thought I should have gone a bit heavier so went up to 95# for last two sets. Best these have felt since we’ve been doing this
C2. 4 close grip bench press x5, rest 1 min = 95# all sets – good
*hands about 6″ apart 
*slight weight increase on A-C
+
3×20 GHS situps, rest as needed to maintain unbroken sets = Felt great
+
10 min rolling/ smashing pecs/triceps/lats

Energy: 9

Soreness: 0

Sleep: 8hr 15min + Sleep Quality: 10

Motivation: 9

Training Quality: 8

7/15
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 6 min: 10 sandbag bear hug squats @ 100#
*focus on keeping torso upright and midline braced

This was stupid hard, my midline was on fire afterwards and legs. Totally challenging movement for me, I think mostly just working very hard to keep myself upright and in a good position. Also, holding the bag like that challenges my breathing too, I was breathing pretty hard after each set.
B1. 100ft 2-KB farmer’s carry x4, rest 1 min
*heavy = 70lb KB (that weight might be off, whatever weight is above the 53lb KB)
B2. 20 2-KB thrusters @ 26# ea. x4, rest 1 min
B3. 30ft sandbag bearhug walking lunge @ 60-100# x4, rest 3 min = Used the 60lb bag

The farmer carries I almost felt like I could have gone heavier.

The thrusters felt good, fast through the first 10 reps then started to slow down, then last 3-4 reps were tough/arms felt fatigued.
+
Alt. EMOM 30:
-cal row = 12 first round then 10 for all remaining rounds
-cal C2bike = 14 first round then 12 for all remaining rounds
-cal ski = 10 all rounds
-cal AB = 10 all rounds
-DU = 50 all rounds except for 4th round 30 reps.
**choose the highest number on each erg that you can sustain 

This was more challenging than I thought trying to hit a good sustainable number. I noted what I started with above and then what I ended up doing throughout. I tried to challenge myself, I didn’t want to get halfway through this and wish that I had done more – ultimately had to take the numbers down just a bit. I was gased afterwards – I never felt like I was pushing too hard, and generally after the second round I was able to get into a good rhythm where it felt like a sustainable pace.

I was really happy with the DU’s here, I was able to get all 50 in every set but one and I did 2 of the sets of 50 unbroken. Woo!

Assault Bike was probably the hardest to maintain cals which surprises me, normally this is one of my strongest.

Row/C2 both felt best today.

Energy: 8

Soreness: 4/5 – Mostly upper body – lats/shoulders/biceps

Sleep: + Sleep Quality: 9

Motivation: 8

Training Quality: 8 for lifting portion (missed the metcon today, I had to leave early and didn’t have quite enough time)

7/13
10-15 min mixed aerobic warm-up
+
Build to a heavy 2 hang power clean = 145# – Felt good, fast
+
A1. 2 BS x6, rest 2 min = 160# – Felt very good
A2. 2 DL x6, rest 2 min = 210# – These felt very good today, balanced between both feet, strong off the ground
*heavy- same loading across

No belt for any of these, as much as I can I’m not using it unless we are doing a “build to a heavy single”
+
4 RFT:
500m row
20 WB @ 14# 
10 CJ @ 75#
+
10 min lower body light foam rolling

Energy: 7

Soreness: 4 – hamstring, R foot

Sleep: 8hr + Sleep Quality: 8

Motivation: 6

Training Quality: 7

7/12
AM
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

Did 6 sets – the longer hold was tough but I was getting it, started to feel like I was losing quality and/or not being able to get the full 5s so stopped at 6th set.
**note longer hold intervals this week 
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

No DB – I need to start adding this next time – These feel better/stronger every week. I’m able to get sets of 20s at a time now (vs. 15).
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, these ring dip negatives are hard. 7s was hard for me to achieve for all sets, they started out strong though. Last few sets were ending more in the 5s hold range. The hardest part for me is the slow descent.
D1. 8 2-DB bench press x4, rest 2 min
*increase loading

35# DB’s – felt good
D2. AMRAP-1 strict press @ 75# x4, rest 2 min

6/6/6/5 – Felt good, last rep on each of these sets was a grind, can tell I’m building strength in this which is great.
+
For time: = 2:31
30 BFB
*Rest 5 min 
For time: =3:29
30 BBJO @ 20″
*Rest 5 min = 5:27
For time:
50 burpees to 6″ target

Dude….I had high hopes for this haha….it was tough. I really struggled to get into a good rhythm especially after the first round. I think I started out a little too fast and then tried to keep it at a slower but constant pace (like as fast as I could at a pace that I could maintain). My arms again, seem to be more of a limiter when we do this after all of the upper body work. Felt like I could breath okay but my muscles couldn’t go much faster.
+
10 min upper-body focused smashing/ rolling

Energy: 7

Soreness: Glutes, low/mid back, lats, shoulders, quads, abs – feeling those GHD’s 2 days in a row!

Sleep: 6hr 45min + 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
+
A. EMOM 8 min: 2 DL = 215lbs
*heavy- same loading across
B. 2 BS @ 3111 x5, rest 2 min = 135/135/140/140/145 – Felt good, last set challenging
*focus on torso positioning during eccentric
+
5 sets, each @ sprint effort:
16 cal C2bike
12 cal ski
16 cal C2bike
*Rest 5 min between sets

Split times = 2:42/2:37/2:39/2:44/2:42

This felt better than first time I did it (2 weeks ago) – super happy about that and even getting some faster sets too. First set felt like I could have gone faster(I was recovered too early) then pushed pace on next sets and was feeling tired by set 4 and 5.
+
15-20 min cooldown on C2bike

Energy: 8

Soreness: 4

Sleep: 7hr 40min + Sleep Quality: 7

Motivation: 9

Training Quality: 9

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

Felt good, had some good quality HS holds, not much walking but I was stoked to have some good high controlled kick ups into a controlled HS without touching wall.
B. 5 minutes practicing kneeling kick ups  -Good ^ same note as above
*do this drill into the wall but try to find balance and not plop into the wall
**https://youtu.be/TeN-i2mTcZc
C. 30-45 sec. kneeling HSPU hold x3, rest as needed – Good, these felt better after we practiced hand placement for HSPU.
*4th video
+
10 min DU practice – These felt probably the best they’ve felt so far since we’ve been working together! Yay! Best sets were 62/56/46 and multiple other sets in 40’s -R. Foot was a little tight afterwards
+
A. 2 snatch balances x5, rest as needed
*start light- hold catch position for 2 sec on each rep

=80/80/85/85/90
B. 2 OHS x5, rest as needed = 95/95/100/105/110
C1. 6 push press x5, rest 1 min
C2. 6 close grip bench press x5, rest 1 min

Used 85lbs for C1/C2 again this week, felt better than last time (2 weeks ago).
*hands about 6″ apart 
*slight weight increase on A-C
+
Accumulate, for quality: 60 GHD sit-ups – Did this in 6 sets of 10, felt good
+
10 min rolling/ smashing pecs/triceps/lats