Energy: 8

Soreness: 0 – not sore necessarily but right hamstring feeling extra tight after deadlifts

Sleep: 7hr 45min + 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
+
A. Build to a heavy 3 FS (no tempo) = 165lbs – Felt great, the last rep was hard/heavy, felt like I could have added another 5lbs – but wanted to keep form good too, everything felt, looked solid on 165 so decided to stay put.
B. 3 banded DL x6, rest as needed = 95/105/110/110/115/115 – Felt good, should have used 115 for all sets it felt light today.
*band will challenge bar path and upper back engagement- so keep focus on those
C1. 8 single leg barbell RDL ea. (55-75#) x5, rest 1 min =Went down to 55lbs this week, mostly due to R. hamstring feeling tight and was able to maintain form better with the lighter weight, felt great on left leg.
C2. 50ft 2-DB death march x5, rest 1 min = 20lb DB’s – woof, that extra 10ft, felt this more in my back today.
*https://www.youtube.com/watch?v=ZGchgrQLfno
+
12 min AMRAP:
Buy in: 40 single DB box step ups (hold DB anyway)
AMRAP in remaining time:
50ft single arm DB OH walking lunge
8 box jump overs
8 lateral burpees over DB
8 Alt. single arm DB hang CJ
*35#

= 1+66

OH walking lunges were the hardest (breathing). Broke the first set up into 5 sets (10/10/10/10/10) and the second into 4 (14/12/14/10), which was much better, took less rest and quicker transition. Less stable on left arm than right but in general they felt good on shoulders. Took me about 2:20 to complete the step ups. All other movements felt good. Burpees did way faster second round. I think my second round in general was much faster but don’t know exactly, paced myself too much in first round.
+
Single leg strength/ mobility:
A. Single leg walkout to support squat- 15 reps ea. leg – good
B. 25ft narrow stance duck walk x4 – these felt better today, had to work less at keeping my knees from going out.
C. Accumulate 20 feet together goblet squats @ 4211 – these always get me, the first 8 are not bad and then they get super hard.
*Videos 1,2,3: https://www.instagram.com/p/BsWJLhmB3MO/

Energy: 8

Soreness: 6 – Hamstrings, quads, lats, shoulders, mid back

Sleep: 7hr 30min + Sleep Quality: 8

Motivation: 9

Training Quality: 8

w/ Gabe
10-15 min mixed aerobic warm-up
+
Build to a heavy single hang power clean
*film

These felt pretty good, although when I look back at the video, they seem mediocre. The 145lbs I pulled it so high I almost caught my chin (and looked super easy in the video) and then the 150lbs I caught it low it almost fell down my chest. Ultimately, I stopped at 150 bc I felt like that’s where my form was starting to go. My

145lbs https://youtu.be/b06iIvCaKl0

150lbs https://youtu.be/IiCZm_ZPHDw
+
A1. 3 BS x5, rest 1 min = 150, could have maybe gone a little heavier on this, they felt good
A2. 3 Strict press x5, rest 1 min = 80, weight was good, challenging
A3. 3 DL x5, rest 1 min = 195, I wanted to go heavier on this but my hamstrings were feeling super tight/fatigued and wasn’t feeling great trying to push anything heavier than this.
*heavy-same load for all sets
+
For time:
50/40 cal row
50/40 cal ski
50/40 cal AB
*Rest 5 min
x2

Total time: 23:40, splits = 9:28/9:12

This was fun. Was able to keep pace on rower up above 1000 for first 20cal then dropped to mid 900’s during first round, second round I kept the whole thing at a constant mid 900 pace and felt better overall but felt like it gave me more energy going into ski/AB. Ski was toughest but felt like pace was decent, finished both rounds in just over 3min (3:06/3:08 I think). AB I tried to keep over 300 watts but dropped a bit in the first round down to mid-high 200’s then second round I pushed it and kept it above 300 for all 40 cal and I was DEAD at the end, totally emptied the tank but was super happy, trying to push that threshold and practice feeling that uncomfortable feeling rather than staying in a “safer pace myself” type mode. Fun! and beat Gabe, yay!
+
10 min lower body light foam rolling

This got cut way short – parents were in town all weekend and I just didn’t get in early enough to get through most of this. I did A. C1. and C2. Fully prepared to see that Burpee workout repeat next week 🙂 and looking forward to it! I was also feeling a bit tired so I think my body welcomed the extra little bit of break. 2 yoga sessions this week on top of those 2 extra sessions last week, my upper body was feeling it by the end of this week.

A. AMRAP-1 floor pullups @51X1 w/ feet elevated on 12-20″ box w/ 3 sec hold chin above bar x6, rest as needed
*1. tuck pelvis 2. retract scaps 3. pull
**3rd video: https://www.instagram.com/p/BsGtoGZhd3C/
***note tempo increase

=3/3/2/2/2/2 – Felt good, felt lats working, that tempo is hard I’m trying to really stick to it and keep myself honest and not care about how many reps but really keep the tempo quality.
B. Accumulate 105 sec. pegboard isometric grip hold (pegs even)- break up and rest as needed
*add a 10# DB pinched between legs this week
C1. AMRAP-1 parallette pushups @ 3333 x4, rest as needed = 5/5/6/5 – These felt really good
C2. 8-10 prone lat sweeps in pull-up grip- add 5-10# this week x4, rest as needed = Did 10 reps each set, felt good – these tend to always feel pretty good.
*Follow sequence: Retract scaps + lats tight + sweep
**https://youtu.be/e4Ga76mE93o
D1. Ring support hold- AMSAP x4, rest as needed
D2. Bottom of the ring dip hold AMSAP x4, rest as needed
D3. 1.1.1 HSPU negative as slow as possible x4, rest as needed
*rest 15-20 sec. between reps- film a few of these
+
4 sets:
8 burpees
6 BFB
4 BBJO @ 20″
4 min ski erg @ moderate pace (find the fastest pace that you can recover at)

Energy: 7

Soreness: 5/6

Sleep: 7hr 45min + Sleep Quality: 9

Motivation: 8

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. 2 trap-bar DL x8, rest 2 min
*if you are staying balanced- push the weight here

Well, I’ve been shorting myself on recorded weight here since I started to use the trap bar… I thought it weighed 45lbs ::hand to face:: whoops! Anyway, below are accurate weights for a trap bar….. that weighs *60lbs 🙂

190/200/210/220/225/245/250 – 250 was challenging but not terrible. My hands/grip hurt a little on these (I feel like a baby even saying that).
B. 2 chain loaded back squats x8, rest 2 min
*chains weight 35# ea.- they will challenge your torso positoning so focus on bracing and staying engaged. 

Loads=175/175/180/180/185/185/190/195 – These felt really good, feel like I keep saying that but they did! I’ve been increasing in weight each week and they’ve continued to feel good in core/midline as well as legs, I really feel my glutes engage on these, yay!
+
2×10 sec sprint on each erg- establish max watts (Row, AB, Ski, C2bike)

Row: 332/333 AB: 869/869 Ski: 308/316 C2: 453/489
+
30 sec. on each erg for max calories
*Rest 3 min between sets
x2
(complete both sets on Rower before moving onto AB, etc.)

Row: 12 cal both rounds AB: 14/13 cal Ski: 9cal both rounds C2: 14/12 cal

Holy crap this was hard. The rower I feel like I really struggle to get it moving quickly, more than any other, thinking maybe I should set the damper higher when sprinting? I had it set between 7/8. I felt the best on the AB and C2, also felt like I was at the intensity that you wanted on these two machines more-so than on rower/ski, like needed the full 3min and even then I was still tired. I mentioned this to you during, but feel, in general, less comfortable sprinting and/or like I have done it so infrequently that my body is uncomfortable there.
+
2×10 sec sprint on each erg- establish max watts (Row, AB, Ski, C2bike) – did not get to complete this
+
15-20 min cooldown on C2bike

Energy: 7

Soreness: 5 – lats/chest/hamstrings/quads

Sleep: 7hr 45min+ Sleep Quality: 10

Motivation: 8

Training Quality: 8

C/O Symmetry activation – Yay! I’ve been doing this the past 2 weeks as a warmup
+
10 min playing around with strict pullup variations (chin up-pegboard pullup- rope pullup- regular pullups).. see what you can get! – I’d be lying if I said I wasn’t a little disappointed, but also seeing/feeling progress so staying positive 🙂 I tried a chin-up first and got almost all the way up to the bar (maybe 2 inches short) tried a few more this way but the first one was the best I got. Tried regular grip PU, on rings, peg board – all similar results – I can feel my lats working over my biceps, which is awesome but really struggled to pull up more than an inch or two.
+
Handstand strength:
A1. 10 alt. wall-facing HS shoulder taps x3, rest as needed
*if you are not comfortable all the way vertical- walk hands away from wall until you find a position that you can control well = Felt good, able to get hands close to wall. Tonight I tried just bringing my hand up off the floor a few inches and worked on shifting my weight in my shoulders vs my hips which is what I think I was doing before, towards the end was able to feel out/try the full shoulder tap.
A2. 2-4 hollow to stacked walksx3, rest as needed
*film yourself to make sure that you are getting into a fully stacked wrists-to shoulders- to hips position 
*https://youtu.be/2IUMgPnpavY

= These felt better than last week after we worked on them Saturday. I think position was better and felt better and felt more weight in whole hand versus heel. https://youtu.be/OOoUGnrskQU

B. Wallfacing HS hold AMSAP x3, rest 90 sec. = :47 :51 :45 = Shoulders were feeling fatigued today, more than last week doing these, position still felt good, just tired.
+
A. 2 OHS @ 3311 x6, rest as needed
*build by feel w/ focus on quality

Loads= 75/75/80/80/85/85 – These felt great (surprising after feeling fatigued in shoulders after HS work). 85 was challenging on my shoulders mostly, but not terrible.
B. 2 hang power snatch @ light-mod. x5, rest 90 sec.
*positional/ technical focus. Build by feel. 

80# for all sets – Felt great tonight, fast, bar close to body.

https://youtu.be/e3NUvc0mJ5w
A. 2 strict press x5, rest 2 min = 85#
*slight weight increase from last week
B. 2 bench press x5, rest 2 min = 110#
*same note
+
Shoulder Stability circuit: 10 reps of each = arms were tired doing this
*https://www.instagram.com/p/BwSVdyLJwmw/

In general my shoulders just felt tired, I still think it was a good session just didn’t feel as great as last week. I did yoga on Monday night and think it may have contributed to my shoulders feeling a little extra tired.

Energy: 8

Soreness: 6 – Lats, hamstrings (more right than left), mid back (light soreness)

Sleep: 7hr 30min + Sleep Quality: 9

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
+
A. 2 tempo FS @ 32X1 x5, rest as needed
*increase loading from last week

Loads= 120/125/130/130/135 – Good, 135 was challenging but not terrible
B. 5 banded DL x5, rest as needed
*band will challenge bar path and upper back engagement- so keep focus on those

Loads=85/95/100/105/105 – Felt easier than last week even with the increase
C1. 6 single leg barbell RDL ea. (55-75#) x5, rest 1 min

Used 65# left leg felt really good, hip hinge and upper back tightness good, right hamstring felt super tight it made the movement difficult (similar to how the KB ones felt when I first started doing those) no pain just tightness and/or restricted rom.
C2. 40ft 2-DB death march x5, rest 1 min = Used 20# DB’s – as much as I still hate these, they did not feel quite as terrible today. Still feeling it in same spots (triceps, forearms, back)
*https://www.youtube.com/watch?v=ZGchgrQLfno
+
For time: = 9:24
1k row
50 thrusters @ 35# (empty BB)
30 hand release pushups

Finished row in 2:06 pace, felt very good, breathing good, no fatigue. Was able to take 3 breaths and start thrusters. Broke thrusters up into 20/15/15, first 2 sets felt great third set started to get harder (breathing and arms/legs). HR PU’s were hard – did them as 9/5/6/4/6 arms were feeling fatigued, breathing fine.
+
Single leg strength/ mobility:
A. Single leg walkout to support squat- 15 reps ea. leg
B. 25ft narrow stance duck walk x4 – pink KB
C. Accumulate 20 feet together goblet squats @ 4211 – pink KB
*Videos 1,2,3: https://www.instagram.com/p/BsWJLhmB3MO/

Energy: 9

Soreness: 6 – Lats, hamstrings, posterior chain in general

Sleep: 7hr 45min + Sleep Quality: 9

Motivation: 10

Training Quality: 7

w/ Gabe
10-15 min mixed aerobic warm-up
+
Alt. EMOM 10
-3 hang power cleans = #115
-6 DL = #165
*increase loading on both movements from last week = These both felt better than last week. Pull felt faster on cleans, grip felt better on both. DL’s felt really strong.
+
For time:
Buy-in: 2k C2bike
…then…
21-18-15-12-9-6-3
WB @ 30/20# 
Cal row
..then..
Cash-out: 2k C2bike

Pace on first bike was 2:12 and 2:04 on second. I think I could have warmed up a bit more. WB’s felt really good, I was surprised. The last time I used a 20lb WB they were hard. My breathing was good, little muscle fatigue, was able to move through them at a consistent pace w/minimal rest. Broke up the sets of 21/18/15/12. Row was my recovery here but was still able to keep pace in high 800’s-low 900’s throughout.

Gabe only beat me by 35s 🙂
+
10 min lower body light foam rolling

Energy: 9

Soreness: 2 – Quads, hamstrings, midback, upper back

Sleep: 8hr 30min + Sleep Quality: 10

Motivation: 10

Training Quality: 10

AM
:30 on/ :30 off for 30 mins:
-Row @ 1:55-2:00 pace = Probably the easiest of the 5, pace felt really good
-AB @ 60-65 RPM = Easy/moderate to maintain pace
-Trueform run @ hard effort = 13+ speed was the highest I got, mostly it ranged 11-13
-Max BFB = was getting 8-9 each round, felt good
-DU = Felt good today, approx 50 each round, broke into 2 sets each round but 1

This was really fun! The row & AB were the two easiest movements and allowed me to recover from the BFB/DU combo. The run felt good on the true form (specifically foot felt good) but dang that thing is hard, this was the only movement that started t0 get slower as I got farther in. BFB felt really good, fast and efficient for the most part, breathing good too. DU’s also felt efficient, was getting in the high 30’s then a one breath rest then knocking out 10-20 more.
+
Alt. EMOM 8:
-12 GHD sit-ups – Felt good, better than last week
-40 sec. continuous alt. bird dogs (keep each rep slow and controlled)

PM
Gymnastics Group @ 5pm – Was really great, shoulders felt good during.

Energy: 4 – Didn’t feel great today, bad cramps mostly. I was trying to figure out if I was actually tired and better to just rest or just mentally tired. Glad I came in, the lifting was really great. Burpees/AB not so much – just felt like I was moving through mud and the bending in the stomach was uncomfortable.

Soreness: 2 hamstring/right foot

Sleep: 6hr 40min + Sleep Quality: 7

Motivation: 2 – Was in a strong debate about taking an extra rest day

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. 3 trap-bar DL x6, rest 2 min
*if you are staying balanced- push the weight here

Loads=165/175/185/195/205/215 – These felt really good tonight, slightly better than last week. Used a belt for last two sets.
B. 3 chain loaded back squats x6, rest 2 min
*chains weight 35# ea.- they will challenge your torso positoning so focus on bracing and staying engaged. 

Loads=165/165/170/175/180/185 – Also felt really good tonight, good strength/stability in midline.
+
3×10 sec. AB @ 100%- establish max watts = 869/816/869
+
8-10 sets:
15 sec. AB @ 75-80% max watts = 650-695 (was getting closer to 640-670 each round)
8 BFB AFAP
*Rest 2 min

Burpees definitely feel harder going from AB vs rower. Quads were feeling fatigued and was breathing heavier going into BP today vs the rower.
+
15-20 min cooldown on C2bike

Energy: 7

Soreness: 3 – Hamstrings, R. Foot

Sleep: 6hr 45min+ Sleep Quality: 7

Motivation: 8

Training Quality: 7

Handstand strength:
A1. 10 alt. wall-facing HS shoulder taps x3, rest as needed
*if you are not comfortable all the way vertical- walk hands away from wall until you find a position that you can control well

=First set hands were a bit off the wall but the 2nd and 3rd were closer and felt good in this position. Left shoulder felt a little less stable than right. Tony said I was shifting my weight too much with my hips here, made sense after I saw it on video so tried to focus more on keeping my arms locked out and shifting weight from shoulder to shoulder slow and controlled. These felt okay in general, a little wobbly at times.
A2. 2-4 hollow to stacked walksx3, rest as needed
*film yourself to make sure that you are getting into a fully stacked wrists-to shoulders- to hips position 
*https://youtu.be/2IUMgPnpavY

Video below of one of the sets. I felt like my feet were way up the wall then was surprised to see in the video it looked much better. They felt pretty good, was tiring on my wrists and shoulders.

https://youtu.be/jw65dE0IqHQ
B. Wallfacing HS hold AMSAP x3, rest 90 sec.  = 48s/53s/50s I remember the first time you had me do these and showed me how to push out of my shoulders and I barely understood what that felt like much less how to do it. Well, not that it’s perfect but I really felt that push out of shoulder today doing these, yay! Felt good in both shoulders, a little more fatigue in left but not bad and no pain.
+
A. 2 OHS @ 3311 x6, rest as needed
*build by feel w/ focus on quality

Loads=70/70/75/75/80/85 – Felt good, maybe a little more upright this week. Shoulder stability felt good.
B. 3 hang power snatch @ light-mod. x5, rest 90 sec.
*positional/ technical focus. Build by feel. 

Loads=75/75/80/80/80 – Kept it a little lighter this week to focus on technique, finish and punching under bar. Felt faster and like I was keeping the bar a little closer. Videos below are 2 sets, both at 80lbs.

https://youtu.be/bZfUB_UB5IQ

https://youtu.be/iPYbQzTVY4k

A. 2-3 strict press x5, rest 2 min
*slight weight increase from last week

Did #82.5 for 3 reps all 5 sets ! Felt great
B. 2-3 bench press x5, rest 2 min
*same note

#105lbs for 3 reps all 5 sets, also felt great!
+
Shoulder Stability circuit: 10 reps of each = good, last movement felt better than it has in awhile
*https://www.instagram.com/p/BwSVdyLJwmw