Energy: 8

Soreness: 4 – Traps, Lats, chest

Sleep: 7hr 30min + Sleep Quality: 9

Motivation: 9

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

Loads= 105/110/115/120/125 – I probably could have gone heavier on the first set or two, maybe started at 110 or 115 would’ve been fine. These felt good today, the last set was challenging but quality still good (it was a good push/toughness level, I can feel when these get close to a quality threshold for me, like noticing when I have to work extra hard to keep torso up/tight but all that still happening) was really happy with these today.
B. 5 banded DL x5, rest as needed
*band will challenge bar path and upper back engagement- so keep focus on those

Used a green band w/#85 on BB – I’ve never done these before, definitely felt them in my upper back, they felt good and challenging even w/the 85#. Debated about going up a bit but ultimately kept it at 85.
C1. 7 sumo-stance goodmornings @ 4141 x5, rest 1 min Loads=65/65/65/70/70 was feeling the increase in reps on these
C2. 40ft 2-DB death march x5, rest 1 min *Cursing your name when I’m doing these* But they are feeling better/not crushing my soul as much this week 🙂 Feel these hard in my hamstrings/low back/mid back/triceps. Used 20lb DB’s
*https://www.youtube.com/watch?v=ZGchgrQLfno
+
AMRAP 12 min: = 4+11
10 2-DB power snatch @ 30# ea.
10 cal AB
35 DU
*Rest 5 min
AMRAP 6 min: = 3+17
10 2-DB thrusters @ 30# ea.
10 cal ski

This was fun and challenging! The DB snatches felt better than the last time I did them. They were still the limiter here. I did the first and last set unbroken, I physically could have done each set unbroken but it would have had me chasing my breath on the other movements so chose to break them up into 2 sets of 5 after first set (only went unbroken on last set bc it was the last 45s). AB was able to keep above 300W on first 2 rounds and then it slowed a bit. DU’s were really good, they feel more efficient, I’m still taking probably too much rest going into them but was able to do each round in about 2 sets (25 +10) and then move into snatches w/minimal rest. Thrusters felt really good, upright, breathing great, moved through them quickly. Ski was good/moderate pace. Felt like I was able to move back and forth between these two with minimal rest (about 10s or less).
+
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/

Again ^ Did not get to this today but will make up Tues/Wed

Energy: 8

Soreness: 5/6 – Chest, shoulders, lats, forearms

Sleep: 8hr 10min + Sleep Quality: 9

Motivation: 8

Training Quality: 8

w/ Gabe
10-15 min mixed aerobic warm-up
+
Alt. EMOM 10
-5 hang power cleans = #105
-8 DL = #155
*choose a challenging but sustainable loading and maintain for all sets. Weights should be different between movements

Both of these felt good, I think the weights were both good for challenging/sustainable.
+
AMRAP 30 min: = 2+20
20 2-DB FS @ 50/35# ea.
20 cal row
20 2-DB hang power clean @ 50/35# ea.
20 cal C2bike
20 2-DB box step overs @ 50/35# ea./ 24/20″
20 cal ski
40ft 2-DB front rack walking lunge @ 50/35# ea. 

I was beating myself up mentally before I even started this thinking that #35 would be “too heavy” for me. Once I got started everything was fine I don’t know why I was trying to convince myself that I couldn’t do it. Broke up the squats sets of 12/8, Cleans 10/10, Box step overs 8/6/6, lunges unbroken. The box step overs were probably most challenging but I was breathing heaviest from the cleans. The cyclical movements became sort of recovery, I tried not to rest too much in between the DB and cyclical so that in turn, made them go a little slower to catch my breath. This was fun and it crushed me a little (I like that though!) and still undefeated girls rule boys drool!
+
10 min lower body light foam rolling

Energy: 9

Soreness: 3 – chest, quads, hamstrings

Sleep: 8hr 45min + Sleep Quality: 10

Motivation: 10

Training Quality: 10 – Great day!

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

Reps=4/4/3/3/2/2 – That tempo, yikes! But felt like my lats were really trying hard today. These felt better today than they have in awhile (overall form)
B. Accumulate 90 sec. pegboard isometric grip hold (pegs even)- break up and rest as needed
*add a 10# DB pinched between legs this week

Broke this up into sets of 15s, DB did not increase difficulty too much. I felt this a lot in grip (duh) forearms, and upper back/shoulders/lats.
C1. AMRAP-1 parallette pushups @ 2222 x4, rest as needed = 10/8/6/8 – I may have messed that 3rd set up counting. These felt good, no problems
C2. 6-8 prone lat sweeps in pull-up grip- add 5-10# this week x4, rest as needed
*Follow sequence: Retract scaps + lats tight + sweep = Added #10 no problems, these continue to feel great.
**https://youtu.be/e4Ga76mE93o
D1. Ring support hold- AMSAP x4, rest as needed = 20s/20s/19s/22s – My upper body was starting to feel a little fatigued by the time I got here.
D2. Bottom of the ring dip hold AMSAP x4, rest as needed = 7s/8s/8s/9s These felt better than the last time I did them, still seem like they fail fast.
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 = Last couple inches, you can see in the video, I go a bit too fast. These felt pretty good, I was also feeling pretty tired/fatigued at this point.

https://youtu.be/FXDxuoddvyc
+
Alt. EMOM 18:
-12 alt DB power snatch @ 35#
-11 cal ski
-10 burpees

^This was hard – breathing, and started to feel fatigue in chest and quads. Minimal rest between ski and burpees (about 10-15s). Snatch felt great, getting better at transitioning between hands in the air. Burpees I was getting these done in 25-30s (was never over 30s) each round. They are feeling better! When I get fatigued on these (between yesterday and today) my legs started to feel like bricks. I was wiped after this. Fun!
+
Alt. EMOM 8: = Felt good, hamstrings felt a bit tight/fatigued during GHD
-10 GHD sit-ups
-40 sec. continuous alt. bird dogs (keep each rep slow and controlled)

Energy: 4 – Long day at work, mentally spent by the time I got to the gym. Lifting felt good but did not get to the rowing/BP (did that on Thursday afternoon, as well as SL strength/mobility from Monday on Thursday).

Soreness: 2 – shoulders/lats

Sleep: 7hr 30min + Sleep Quality: 6

Motivation: 5

Training Quality: 6 (lifting was great, but was bummed that I didn’t get to everything

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=155/165/175/185/200/210 – I did these with the “handles” turned down, is that how you want them? They felt good, harder than BB DL. Really felt my back/glutes/hams engage doing these and felt the low/mid/upper back engagement/having to stay really tight. Last 2 loads were tough but still felt good and even in both legs.
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=155/160/160/165/170/175 – These continue to feel really great, chest up, midline strong. This is probably the best they’ve felt since I’ve been doing them even into the heavier weights.

*Everything below done Thursday* -Energy much better 🙂

+
3×10 sec. Row @ 100%- establish max watts = 338/308/335
+
8-10 sets:
20 sec. Row @ 80% max watts (80%=270)
8 BFB AFAP
*Rest 2 min

Did 10 sets. Row felt great – usual. Burpees feeling better and better, I think I’m taking less steps/moving my feet less. Also breathing feels better, was doing the burpees in 20-30s each round and kept consistent throughout rounds.
+
15-20 min cooldown on C2bike

+ SL Strength/Mobility from Monday

SL walkouts good, no problems just feel like my Hams are a bit tight but ankles feel good.

Duck walks felt better this week, less swing out with leg and I was able to move through them a little more efficiently.

Goblet squats still light up my back but they felt a tiny bit better this week.

Energy: 9

Soreness: 1 – Hamstrings – I was anticipating being way more sore today

Sleep: 7hr 20min + Sleep Quality: 8

Motivation: 8

Training Quality: 9

Handstand strength:
A1. 20 alt. pike shoulder taps x3, rest as needed = good
*make sure that you are stacked from your hips to hands. Actively press into the ground with planted hand to create stability
A2. 2-3 pike to headstand x3, rest as needed = good, not as good as last week but still solid quality, 2 reps.
*https://www.youtube.com/watch?v=jUkXM5U2O5M
A3. 5 pelvic tilts in wall-facing HS position w/ 3 sec contraction on ea rep x4, rest as needed
*contract lower arms and glutes to create as much posterior pelvic tuck as possible, then relax and extend lumbar to create anterior tilt. Goal here is to strengthen the muscles needed to lock your pelvis into the posterior position (important for gymanstics movements)
*continue to work getting closer to the wall = All sets hands were as close to the wall as I think they can get 🙂 Same as how close I get when doing wall walks. These felt the best they’ve ever felt today, got good push out of shoulders, minimal tightness feeling in left shoulder. Last set my arms felt slightly tired but that’s been normal since doing these.
+
A. 2 OHS @ 3311 x6, rest as needed
*build by feel w/ focus on quality

Loads= 65/70/70/75/75/80 – Tempo made this challenging on my shoulders more than anything. I think the weights were enough to challenge without compromising quality but may have been able to go up to 85lbs without a problem today too. Legs didn’t struggle much but it was cool to notice the difference in how OHS feels now w/all of the midline stability that we’ve been working on, the squat itself felt super improved.

B. 3 hang power snatch @ light-mod. x5, rest 90 sec.
*positional/ technical focus. Build by feel. Film heaviest 2 sets

Loads = 75/75/80/85/90 – These felt good. Kind of slow, like wasn’t getting under the bar fast. Struggling to put my finger on exactly what I think wasn’t good; they felt fine, I think its more like I didn’t think the videos looked very good. Tried to focus on quickness and keeping the bar close. Loads were good to be able to focus on quality/technicality.

85lbs video https://youtu.be/_O4t455WMrQ

90lbs video https://youtu.be/BI37Ic5Vb04

A. 3-4 strict press x5, rest 2 min
*slight weight increase from last week = Did 4 reps each set @80# – And they felt great! Way stoked on gaining strength in this. The last 2 sets the 4th rep was tough, but I did it!
B. 3-4 bench press x5, rest 2 min = 4 reps each set @100# – These felt great too.
*same note
+
Shoulder Stability circuit: 10 reps of each
*https://www.instagram.com/p/BwSVdyLJwmw/

Energy: 8

Soreness: 0

Sleep: 8 hr 10min + Sleep Quality: 8

Motivation: 9

Training Quality: 9

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. 5 tempo FS @ 32X1 x5, rest as needed
*slight weight increase from last week

Loads= 95/100/105/105/110 – These felt good, challenging on last rep in last 2 sets similar to last week but felt stronger/more energy. No compromise on quality. Wasn’t breathing as hard after sets this week either.
B. 2 slow clean DLs (6 sec. from ground to hip) + 1 power clean x5, rest as needed
*can re-set at bottom of each rep- all sets at heaviest load from last week 

Did these at 125lbs – felt really good, strong in the DL and PC, also better than last week. By last 2 sets the PC was tough, felt a little fatigue in the pull bc of the tempo and holding the bar for that long. Like these!
C1. 5 sumo-stance goodmornings @ 4141 x5, rest 1 min Loads = 65/70/75/75/75 – Felt great!
C2. 30ft 2-DB death march x5, rest 1 min = used #20 this week, went down a little in weight but these were still challenging.
*https://www.youtube.com/watch?v=ZGchgrQLfno
+
For time: = 11:29
30 WB @ 14# to 9ft
60 DU
30 cal row
45 WB
60 DU
30 cal row

WB’s felt good, fast. I broke them up into 3 sets with quick rest (one breath) maybe could have pushed and done 2 sets on the first and 3 on the second but I felt good going into the DU’s and took less rest moving into those bc of how I paced the WB’s. First set of DU’s was a mess 🙂 after multiple small sets was finally able to get into a rhythm and knock out the last 40 in 2 sets. Second set I did in 3 sets of 20. I think the first set I struggled to get into the right rhythm going from the WB movement to DU’s – like my body was like what are we doing. Row felt great, did both rounds in just under 2min.
+
Single leg strength/ mobility: – Will do tomorrow or Wednesday
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: 9

Soreness: 4 – Lats, shoulders in general

Sleep: 7hr 45min + Sleep Quality: 10

Motivation: 9

Training Quality: 10 – Really solid day I loved doing this workout again with the adjusted reps/weight/cals

10-15 min mixed aerobic warm-up
+
*increase loading on all barbell movements
Alt. EMOM 10 min:
-3 BS = 135#
-13/11 cal row =was finishing in about 40s
+
Alt. EMOM 10 min:
-3 DL = 165#
-13/11 cal C2bike = finishing in about 40s
+
Alt. EMOM 10 min:
-3 power cleans (not TNG) = 115#
-13/11 cal ski erg finishing between 48-50s
+
Alt. EMOM 10 min:
-6 alt. step-back back-rack lunges = 105#
-13/11 cal AB = finishing in about 52s

Similar to last week, the ski and AB were the toughest to finish/had minimal rest between rounds. PC’s felt much better this week. All BB movements felt really good today. Energy also higher. Food quality and rest were solid on Friday. Making a point to make sure I’m getting all of my carbs in on Friday’s and high quality and think it made a difference in my energy this week.
+
20-30 min choice cyclical @ conversational pace
*Top of every 5 min, complete:
-20 weighted russian twists
-20 abmat sit-ups
-20 glute bridge w/ miniband around knees

Energy: 9

Soreness: 2 – R Foot, hamstrings

Sleep: 9hr + Sleep Quality: 10

Motivation: 7

Training Quality: 9

*Shoulders, especially left, felt much better. Less tightness, better RoM, pretty much all the movements below felt better this week than last.

A. AMRAP-1 floor pullups @31X1 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 added tempo this week = 3/3/3/2/2/3 – that tempo! woof, these were tough. When I get fatigued, notice that I still have to be super aware to not let my biceps take over. Feel like quality was pretty solid on these. Used a 12″ box.
B. Accumulate 90 sec. pegboard isometric grip hold (pegs even)- break up and rest as needed
C1. AMRAP-1 parallette pushups @ 2222 x3, rest as needed

=8/6/6 – These felt pretty good, felt them the next day.
C2. 6-8 prone lat sweeps in pull-up grip- add 5-10# this week x3, rest as needed
*Follow sequence: Retract scaps + lats tight + sweep = Added #10 and did 8 reps, these felt better this week, really like them and feel lats engage.
**https://youtu.be/e4Ga76mE93o
D1. AMRAP toe-assisted ring dips w/ weight vest x4, rest as needed
*https://youtu.be/8Rl7BtIVz5c = 5/5/5/4 – Felt solid, better than last week too! I was happy that I was able to get an extra rep on most of the rounds.
D2. 2 consecutive wall-walks x4, rest as needed
*Press into ground actively throughout- keep legs squeezed together. Goal is to make each rep as “perfect” as you can. = I take these pretty slow/methodical to keep quality good and they are tiring! Shoulders felt good, minimal fatigue feeling in left shoulder.
E. AMRAP 2-DB shoulder press in long-seated position @ 2020 @ 25# ea. x3, rest 90 sec. = 10/9/8
+
8 sets:
20-30 sec. front plank on stability ball (elbows on ball), into
150m ski AFAP
*Rest 90 sec. 

Did 30s on stability ball all rounds. Was getting the ski done in 36s/37s each round. Both movements felt great, ski I was really happy with – I’m not super confident sprinting on ski but it felt really good today. Breathing was good, felt close to fully recovered prior to starting each round.
+
C/O Symmetry Recovery protocol: 8 reps of each.  = Good, arms felt tired by the time I got to this.
*In between each movement, complese 1 set of complex:
6 v-ups + 6 tuck-ups + 6 hollow body rocks + 10 sec. hollow body hold (tuck knees if needed) = good, I try to keep legs extended as long as possible, by the last few rounds I have to tuck knees a little.

Energy: 6

Soreness: 3 – Hamstrings, glutes, lats

Sleep: 6hr 30min + Sleep Quality: 7

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
+
*Progress loading on A and B from last week 
A. 5 DL @ no tempo x5, rest as needed
*continue to focus on good positioning/ balance between legs even though you will be moving a little faster here. Start light this week and we will progress

Loads=155/165/175/185/195, Felt good, still feeling that increase in power through both legs, love it – last weight was challenging but not struggling.
B. 5 chain loaded back squats x5, rest 2 min
*chains weight 35# ea.- they will challenge your torso positioning so focus on bracing and staying engaged. Start light and build. 

Loads=145/155/160/160/165, These felt really good, maybe better than last week even with the increase in weight. Quality still solid.
+
3×10 sec. Row @ 100%- establish max watts = 328/338/333
+
8-10 sets:
20 sec. Row @ 80% max watts – 80% =270
*1 min rest
6 BBJO @ 20″ AFAP
*90 sec. rest

Did 10 sets. Row felt really good, breathing good, no fatigue, energy felt consistent across sets. BBJO were tough but not terrible, these are definitely mental for me – I think the lower reps made them seem “easier”. Tried to push pace with the lower reps too. Also felt like quality was consistent across sets as well as time to complete them. Did not get usual fatigue feeling in my arms/back that I normally feel during higher reps of BP’s.
+
15-20 min cooldown on C2bike

+ SL Strength/Mobility from Monday

A. SL walk outs – felt good

B. Narrow stance duck walk – These were tough, my knees want to swing outward to make steps so really had to focus on the movement. They had me breathing heavy, all around tougher than I anticipated.

C. Narrow stance tempo goblet squat – These crushed me (my soul) used a light KB (pink – 15lbs?) – felt them big time in my back (low/mid/upper) as well as legs.

Energy: 10

Soreness: 2 – hamstrings, R. foot

Sleep: 7hr 40min+ Sleep Quality: 7

Motivation: 7

Training Quality: 9 – overall this session felt much better over last weeks’ comparable session

*Had Tony work on my left shoulder after session today, he said my pec was likely a major contributor. It felt way better afterwards and loosened up a ton, like instantly felt better. Same with my lat. Yay!

Handstand strength:
A1. 20 alt. pike shoulder taps x3, rest as needed
*make sure that you are stacked from your hips to hands. Actively press into the ground with planted hand to create stability

=Felt good, a little tightness in left shoulder but was able to complete all three rounds/reps to better quality than last week and less pain/fatigue.
A2. 2-3 pike to headstand x3, rest as needed = So much better! I was stoked about these, I still did 2 reps but they were really good. Was able to bring my toes down controlled all the way to the floor, touched floor slowly and controlled and equally as controlled back up on all reps! Yay!
*https://www.youtube.com/watch?v=jUkXM5U2O5M
A3. 5 pelvic tilts in wall-facing HS position w/ 3 sec contraction on ea rep x4, rest as needed = These were good, felt good push out of shoulder and control. Hands close to wall and felt more stability in upper back this week.
*contract lower arms and glutes to create as much posterior pelvic tuck as possible, then relax and extend lumbar to create anterior tilt. Goal here is to strengthen the muscles needed to lock your pelvis into the posterior position (important for gymanstics movements)
*continue to work getting closer to the wall
+
A. 4-5 strict press x5, rest 2 min
*slight weight increase from last week

Load= 77lbs, 5 rounds. Felt stronger on these this week. The weight was still challenging, but did not feel nearly as exhausted afterwards.
B. 4-5 bench press x5, rest 2 min
*same note

Load= 97 lbs, 5 rounds. Same note as ‘A’.
+
Accumulate 150ft of each movement- progress loading from last week:

I went down in weight a bit this week bc of shoulder tightness, I’d rather get higher quality over pushing through pain/weird feelings just for heavier weight. Everything felt better too. Felt more stable and was able to keep my arms in a better locked out/supported position OH. Split each movement up into 3 sets of 50ft, took about a 30s-1min rest in between.
A. Hanging KB OH walk  = 26lb
B. 2-DB Overhead walk = 30lb
C. Single arm DB walking lunge L = 30lb
D. Single arm DB walking lunge R = 30lb
E. 2-KB OH walking lunge (start light) = 26lb
+
Shoulder Stability circuit: 10 reps of each = All felt good, better than last week.
*https://www.instagram.com/p/BwSVdyLJwmw/