Energy: 6

Soreness: 0

Sleep: 8hr 10min+ Sleep Quality: 7

Motivation: 9

Training Quality: 7 – I was feeling pumped to get back in the gym, and weirdly while on vacation I was not consuming as many calories as my body has been used to. Current macros are 150p/320c/90f. Once I got started today I was feeling a little sluggish, everything felt good with having the added rest, but things felt a little heavy also.

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 FS x6, rest 2 min = 155lbs – Good
*same load across
B1. 1.1.1 power clean and jerk x3, rest 15 sec btw lifts/ rest 60 sec after set

=115lbs – I really felt like this was so light but wanted to keep good form and realized I haven’t done jerks in months (since like before we started working together!)so tried to give myself some grace and just enjoy doing them again 🙂 they felt good, but felt slow getting under the bar.
B2. 30 WB AFAP @ 14# to 9ft x3, rest 2 min Splits = 54s/54s/53s – First 20 felt good and fast, once I got to rep 25 they became more challenging but otherwise these felt great.
C. 8 single leg barbell glute bridges ea. x3, rest 60 sec.
*shoulders on bench 
**increase weight from last week = 65lbs – good
+
3 RFT: = 11:59
15 cal AB
15 power snatch @ 55#
15 GHD situps

Broke the snatch up into 2 sets each time, I think I cycled them better in 2nd and 3rd round but they were probably my slowest portion of this. 3rd round slowed down quite a bit on all three, I think I added an extra 20-30s to that round over the other 2. Was just feeling the light energy at that point.
+
Single leg strength/ mobility: – Good
A. Single leg walkout to support squat- 15 reps ea. leg
B. 25ft narrow stance duck walk x4
C. Accumulate 20 feet together goblet squats @ 4211
*Videos 1,2,3: https://www.instagram.com/p/BsWJLhmB3MO/

Energy: 8

Soreness: 6 – Chest, traps, biceps, lats, upper body in general

Sleep: 8hr 30min + Sleep Quality: 10

Motivation: 9

Training Quality: 9

w/ Gabe
10-15 min mixed aerobic warm-up
+
EMOM 10 min:
2 hang power cleans
*slight weight increase from last week = 125# felt good, fast, pull felt really good today. With my arms/upper body feeling tired/sore from yesterday I really concentrated on using my legs and a really efficient pull and everything felt very good, smooth.
+
A1. 2 BS x5, rest 1 min = 160# (up 5# from LW)
A2. 2 Strict press x5, rest 1 min = 85# (up 5# from LW)
A3. 2 DL x5, rest 1 min = 205# (up 5# from LW)
*heavy-same load for all sets. Try to increase each load compared to last week

Strict press was the hardest of the 3 movements, upper body feeling yesterdays training a bit but still felt good. BS and DL both felt really good.
+
Climb the ladder in 16 min:
4-8-12-16-20-24…etc
Single arm DB thruster @40-45# (gabe)/ 35# Erin
Alt. DB box step up (1 DB- hold any way) 24/20″ box
Cal C2bike

=Completed round of 20 and got 49 reps into round of 24. Woo this got tough. I was cruising until I got to the round of 20. Did not break up (set the DB down) the thrusters until the round of 20 and 24. All sets before that I split the reps between arms (other than first round of 4) and completed without setting DB down. Step ups were good I feel like I can just grind these out without necessarily stopping or slowing down much, did all sets without setting down DB. C2 bike felt good, was able to keep pace in upper 900’s/lower 1000’s each set. Limiter was thrusters once I got into higher reps.
+
10 min lower body light foam rolling

Energy: 7

Soreness: 3 – Shoulders, traps, upper/mid back

Sleep: 8hr 10min + Sleep Quality: 9

Motivation: 7

Training Quality: 8

AM
A. On a 90 sec clock: 1 pullup paused negative (3 sec hold chin over bar + 3 sec @ 3/4 descent + 3 sec @ 1/2 descent + 3 sec @ 3/4 descent + 3 sec. @ active full extension- keep lats engaged)
x8-10 sets

Did 10 sets, quality was consistent until round 9/10 I started to lose it more in the last 2 holds. Did this correctly this week 🙂 as a pulp not chin up. Felt good, controlled and lats were working I am sore town today.
B. Accumulate 75 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

broke up into sets of 15-20s – These felt a bit better over LW, still no DB. Felt more balanced between arms TW. Last week left arm leading felt more stable, this week they both felt equally as good.
C. Alt. EMOM 20:
min 1- Ring dip negative (5 sec. @ support + 5 sec descent + 5 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 V-ups

Woof – those ring dip negatives. I’m still not quite getting the full 5s hold at the bottom but the 5s descent was better this week over last. V-ups were good.
D1. 12 2-DB bench press x4, rest 2 min
*same weight across- as heavy as you can maintain = 30# – last set was tough, this was a good weight for the reps#.
D2. AMRAP-1 strict press @ 70# x4, rest 2 min = 8/7/6/6 – Felt really good
+
3 sets:
1 min max BFB
*Rest 30 sec.
1 min max burpees to 6″ target
*Rest 30 sec.
1 min max burpee box jumps (not over) @ 20″
*Rest 30 sec
**REst 2 min between sets (total of 2:30 rest between sets)

Rounds/Reps =

1st set – 14/14/12

2nd set – 13/12/10

3rd – 12/12/10

Well, this was better than last week. I really tried to keep the reps consistent across sets. This particular training combo (what you programmed for me last Friday and this Friday) makes the burpees harder because my arms are fatigued already, was not affecting my breathing as much but more in my chest/shoulders/arms. I’m still pretty happy with this, although I often felt like I could have been moving faster. The 30s rest was like nothing 🙂 enough to get a few good breaths in and then right back to it. Mentally this week was better, I was able to put my head down and get through it.
+
10 min upper-body focused smashing/ rolling

Energy: 8

Soreness: 2 – shoulders, biceps/triceps, traps

Sleep: 7hr 15min + Sleep Quality: 8

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. EMOM 8 min: 3 DL = 195# -Felt very good/balanced (I also was not super tight in the right hamstring the next day)
*heavy- same loading across
B. 3 BS @ 3111 x5, rest 2 min
*focus on torso positioning during eccentric

Loads=125/135/135/135/140 – This was hard, lit up/was challenging on my back with the tempo.
+
4 sets, each @ sprint effort:
16 cal C2bike
12 cal ski
16 cal C2bike
*Rest 5 min betweeb sets

Split times = 2:42/2:43/2:47/2:46 – of the sprints that you’ve been having me do lately this felt the best. Feel like I am able to tap into the “sprint” vs moderate more, and was also very very gassed after each round – like needed the full 5min to rest/die. 🙂
+
15-20 min cooldown on C2bike

Energy: 7

Motivation: 7

Sleep: 7hr 30min + Sleep Quality: 7

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. 

This went pretty well. I had a lot that I felt controlled going up, holding for a few seconds and then slowly into the wall. I was able to take a few steps 2 or 3 times, also felt good.
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 went well, similar to how they looked I’m sure when we did them Friday night. I practiced with both legs leading.
C. 30 sec. kneeling HSPU hold x3, rest as needed
*4th video = Um! This was hard.
+
A. 2 snatch balances x5, rest as needed
*start light- hold catch position for 2 sec on each rep = 75/75/80/80/85
B. 3 OHS x4, rest as needed = 90/95/95/100
C1. 6 push press x5, rest 1 min = 85#
C2. 6 close grip bench press x5, rest 1 min = 85#
*hands about 6″ apart 
+
Accumulate, for quality: 50 GHD sit-ups – broke up as 12/12/12/11/9 – whoops did a few more than 50, felt good
+
10 min rolling/ smashing pecs/triceps/lats

Energy: 6

Soreness: 3 – Shoulders, Biceps, Lats

Sleep: 7hr45min + Sleep Quality: 8

Motivation: 6 – Evening training had me like….meh….but once I got going energy picked up

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. 3 FS x6, rest 2 min
*same load across

=145lbs – Challenging but doable weight, no belt, midline stability felt good throughout
B1. 1.1.1 clean pull x3, rest 90 sec.
*rest 10-15 sec. between pulls- heavy but focus on technique

Used 165lbs – Felt good, I could have put 10 more pounds on and been fine
B2. 20 alt. DB snatch @ 35# AFAP x3, rest 90 sec.

Time = :47 :44 :42 – The last round was the only one that felt “fast”
C. 10 single leg barbell glute bridges ea. x3, rest 60 sec.
*shoulders on bench 
**45-65#

Used 55lbs – Good
+
For time:
18-16-10-8-6
OH walking lunge alt. steps @ 55#
Cal ski

7:29 – This felt really good! Energy finally picked up and had fun pushing the pace through this. Minimal rest and quick transitions. OH lunges felt very good, stable and fast. Ski was able to keep high 800’s/low 900’s pace.
+
Single leg strength/ mobility:
A. Single leg walkout to support squat- 15 reps ea. leg
B. 25ft narrow stance duck walk x4
C. Accumulate 20 feet together goblet squats @ 4211
*Videos 1,2,3: https://www.instagram.com/p/BsWJLhmB3MO/

Energy: 8

Soreness: 5 – Chest, shoulders. 3 – Hams, glutes, quads

Sleep: 7hr + Sleep Quality: 5

Motivation: 8

Training Quality: 9

10-15 min mixed aerobic warm-up
+
EMOM 10 min:
2 hang power cleans
*same weight across- around 75-85% of last week’s heavy

120# (80%) and these felt really good, fast. Catching them in good position.
+
A1. 3 BS x5, rest 1 min = 155# (up 5# from LW) felt good, a little tired feeling
A2. 3 Strict press x5, rest 1 min = 80# (same as LW) felt good
A3. 3 DL x5, rest 1 min = 200# (up 5# from LW) felt much better and easier than LW
*heavy-same load for all sets. Try to increase each load slightly compared to last week
+
3 RFT: = 19:45 – Wanted under 20:00, so this made me happy!
1k row
40 WB @ 20/14#

Row paces were 2:12/2:14/2:15 respectively. The first round felt really good, was trying to pace a bit to feel good going into WB. Second and third round were tougher, could feel it more in my legs. WB’s felt good, broke them up into sets of 18/12/10 each round tried to take minimal rest but if I’m honest I think probably took too much on first 2 rounds (probably 10-15s in transition from row to WB).
+
10 min lower body light foam rolling

Had Tony work on my shoulder afterwards today, felt way better. I’m going to keep seeing him at least every other week – Between seeing him and being more intentional with rolling/smashing, it’s helping; it still gets tight but has not been in any legitimate pain or restriction like it was before.

Energy: 4 – Not having the rest day in between day 3 and 4 of training this week had me feeling pretty tired today, the skill stuff wasn’t bad but the metcon was pretty terrible, I felt like I could not move any faster, took lots of rest, etc. I also was thinking about cutting out drinks on nights before I train. I had 2 drinks Thursday night and normally it doesn’t really affect me or at least I didn’t think it did but I didn’t drink on Friday and felt great on Saturday (also ate better on Friday).

Soreness: 6 quads/hamstrings/posterior chain

Sleep: 8hr 15min+ Sleep Quality: 8

Motivation: 5

Training Quality: 5

A. On a 90 sec clock: 1 pullup paused negative (3 sec hold chin over bar + 3 sec @ 3/4 descent + 3 sec @ 1/2 descent + 3 sec @ 3/4 descent + 3 sec. @ active full extension- keep lats engaged)
x8-10 sets – I’m not sure why but I did this as chin-up negatives. Did 10 sets and they felt pretty good, the only spot that I struggled with, and wasn’t until the last few sets, was the last 3/4 into the hold at full extension.
B. Accumulate 60 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

This felt good, did 15-20s sets. Left arm leading felt stronger/more stable than right, which I felt like was strange bc my right is my dominant. Not by much but I was able to hold the L arm leading for about 5 seconds longer and felt better.
C. Alt. EMOM 16:
min 1- Ring dip negative (5 sec. @ support + 5 sec descent + 5 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 V-ups

V-ups were good, ring dips were hard. 5s support was fine, the slow descent was very challenging as well as bottom hold, although after the first 3 sets they started t0 get better/feel better.
D1. 10 2-DB bench press x4, rest 2 min
*same weight across- as heavy as you can maintain = Used 30lb DB’s, weight felt good at the volume of reps
D2. AMRAP-1 strict press @ 65# x4, rest 2 min = 9/9/8/8 = Felt good, the last 1-2 reps of each set were challenging
+
4 sets:
10 burpees
8 BFB
6 BBJO @ 20″
4 min ski erg @ moderate pace (find the fastest pace that you can recover at)

29:53 – yikes. I almost stopped after the first round, my breathing felt off my legs and arms felt heavy just overall yucky. Couldn’t get it together. Ski pace felt good, was able to keep each round between 2:25-2:28 pace. Can we please repeat this, not anytime soon haha but I would like to see how I do on a different day 🙂

Energy: 7

Soreness: 2 – quads/hamstrings

Sleep: 7hr + Sleep Quality: 8

Motivation: 10

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 single DL *while staying balanced between both legs

https://youtu.be/jpFu5g2jC4Q = 260

https://youtu.be/WHM89JODtPs = 265
B. Build to a heavy single BS *same note

https://youtu.be/UvH-1He2isQ = 210

I am really happy with how good this looked and felt! Both the back squat and deadlift videos looked light. I think they were both good “heavy single” lifts, I was tempted to keep adding but really wanted to go by feel and not push to the point where I was compromising any quality. Easily the best that either of these lifts have ever felt and they are both only 10lbs away from my previous max’s!
+
2×10 sec sprint on each erg- establish max watts (Row, AB, Ski, C2bike)

Row: 323/334 AB: 869/869 Ski: 304/309 C2: 531/511
+
40 sec. on each erg for max calories
*Rest 3 min between sets
x2
(complete both sets on Rower before moving onto AB, etc.)

Row: 15/14 AB: 17/16 Ski: 13/13 C2: 17/17
+
2×10 sec sprint on each erg- establish max watts (Row, AB, Ski, C2bike)

Row: 354/349 AB: 1014/984 Ski: 311/309 C2: 608/602

This was tough, again, but better feeling than LW. Interesting to see the increase in watts afterwards vs. before. I think I was pushing it a bit harder this week, I noticed feeling like I needed the entire rest time more and/or was even wanting a little more time in between. The row/ski were still the harder of the two to keep a fast pace. I increased the damper on row/ski/c2 a little this week and think that that was helpful too. Overall this hurt but felt good energy wise.
+
15-20 min cooldown on C2bike

Energy: 9

Soreness: 5 – Quads, Glutes, Hamstrings

Sleep: 7hr 30min + Sleep Quality: 9

Motivation: 10

Training Quality: 10

C/O Symmetry activation 
+
Handstand strength:
A1. 10-16 alt. wall-facing HS shoulder taps x3, rest as needed – Did 12, similar to last week, not quite to shoulder but body completely vertical
*if you are not comfortable all the way vertical- walk hands away from wall until you find a position that you can control well
A2. 3-6 hollow to stacked walksx3, rest as needed – good, left shoulder felt a little tight, going to get in with Tony this week.
*film yourself to make sure that you are getting into a fully stacked wrists-to shoulders- to hips position 
*https://youtu.be/2IUMgPnpavY
B. Wallfacing HS hold AMSAP x3, rest 90 sec. = :45 :47 :51
+
A. EMOM 10 min: 1 hang power snatch = used #85 – they felt really good, a few felt “slow” but mostly quality was good!
B. Build to a heavy 3 OHS (no tempo) = 115# boom! Was really stoked about that. They felt really good, shoulders felt really stable and weight felt balanced OH. I think in the past when these get heavy I have struggled to keep the weight even OH and end up having to work really hard to keep it stable. Felt so good and controlled today!
*positional/ technical focus. Build by feel. 
C. Build to a heavy 2 Strict press = 90# this was tough but quality
D. Build to a heavy 2 bench press = 115# was tough, maybe not as hard as the SP but it was a good “heavy” weight.
+
Shoulder Stability circuit: 10 reps of each
*https://www.instagram.com/p/BwSVdyLJwmw/