Energy: 7 – A and B felt heavy today. I trained in the morning vs evening and know I didn’t eat enough on Sunday – was thinking the combo probably contributed to this.

Soreness: 0

Sleep: 7hr 30min+ Sleep Quality: 8

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. 5 tempo FS @ 32X1 x5, rest as needed

Loads= 95/95/95/100/100 – Quality felt really good, better than tempo FS have maybe ever felt. Strong/solid in midline and upright chest, breathing good. Felt like I should have been going heavier on this, when I do tempo I wonder that a lot. Despite that, the 5th rep was challenging in the last rounds.
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- build each set

Loads=105/115/125/130/135 – These were fun! DL’s felt good and made for a challenging PC on 130 and 135. Again, felt like I should have been able to go heavier here.
C1. 5 sumo-stance goodmornings @ 4141 x5, rest 1 min

Loads= 55/65/70/70/75 = Felt good, like the sumo stance
C2. 30ft 2-DB death march x5, rest 1 min = 22.5lb DB’s
*https://www.youtube.com/watch?v=ZGchgrQLfno
+
AMRAP 3 min: = 3+8
6 box jumps @ 20″
6 OHS @ 55#
*Rest 3 min
AMRAP 9 min: = 3+20
18 alt single-DB box step ups @ 24″/ 35# (can hold DB anyway)
18 OHS @ 35#

Legs felt like bricks into the BJ’s after OHS. OHS felt good and was able to move fairly quickly from one movement to another. I’d say BJ were the limiter (felt like I should have been able to move faster on these). Box step ups I was able to maintain a constant pace throughout all 18 reps, they felt fine but did not feel like I was moving through them especially fast or slow. OHS @ 35 were good/fast, did them unbroken in the first and third round (broke up second round into 2 sets but prob did not need to).
+
Single leg strength/ mobility: – Ran out of time, will move this to 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: 7

Soreness: 5 – Shoulders/lats/traps, R Hamstring, R foot

Sleep: 7hr 45min+ Sleep Quality: 7

Motivation: 8

Training Quality: 8

10-15 min mixed aerobic warm-up
+
Alt. EMOM 10 min:
-5 BS = #125
-12/10 cal row 
+
Alt. EMOM 10 min:
-5 DL = #155
-12/10 cal C2bike
+
Alt. EMOM 10 min:
-5 power cleans (not TNG) = 1st rd #115 then dropped to #105
-12/10 cal ski erg
+
Alt. EMOM 10 min:
-8 alt. step-back back-rack lunges = #85
-12/10 cal AB
+
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

First two EMOM’s felt great. Backsquats were solid, was getting the row done in about 38s. DL’s felt really good, and C2 bike also good, finishing in about 32-36s. PC’s were getting my heart rate a little higher and just felt heavy at 115# so dropped 10lbs after the first set. Ski was taking me between 40-50s so little rest in between, this EMOM was definitely the toughest for me – had my heart rate highest. Lunges felt good, maybe could have a gone a bit heavier but would have sacrificed energy on the AB which was challenging but only bc I was tired from everything else. Was finishing in about 40s.

Energy: 6

Soreness: 4 – hamstrings (more in right), right foot, quads, chest, shoulders

Sleep: 6hr 45min + Sleep Quality: 6

Motivation: 8

Training Quality: 7

A. AMRAP-1 floor pullups w/ feet elevated on 12-20″ box w/ 3 sec hold chin above bar x6, rest as needed = 5/5/4/4/3/4 – These felt pretty good, my arms/shoulders felt a little tight (from doing Tuesday’s training on Thursday) but otherwise good.
*1. tuck pelvis 2. retract scaps 3. pull
**3rd video: https://www.instagram.com/p/BsGtoGZhd3C/
***Same position but elevate heels this week to make the movement more challenging 
B. 6-10 hinge ring rows x5, rest as needed = Did 6, the first few rounds I probably could have done more but by the end the last reps were getting challenging. I don’t think that I was as horizontal in the starting position as the guy in the video.
*focus on scap retraction
**https://www.youtube.com/watch?v=S3vjG6A28do
C1. 10 scap pushups on elbows x3, rest as needed = felt good, no problems
*https://youtu.be/NNISi_KYChE
C2. 10 prone lat sweeps in pull-up grip- add 5-10# this week x3, rest as needed
*Follow sequence: Retract scaps + lats tight + sweep = I did this w/BB only bc we skipped Friday’s programming last week; however, they were fairly easy/felt good.
**https://youtu.be/e4Ga76mE93o
D1. AMRAP toe-assisted ring dips w/ weight vest x4, rest as needed = used a 20lb vest 5/4/4/4 = I did not think I was going to get 1 so this was a win! They felt good, hard, felt like quality was good.
*https://youtu.be/8Rl7BtIVz5c
D2. 2 consecutive wall-walks x4, rest as needed = Second rep was hard/challenging, I find myself going fairly slow in order to keep everything perfect so lots of time under tension, by the time I’m coming down from my second one my arms were pretty tired.
*Press into ground actively throughout- keep legs squeezed together. Goal is to make each rep as “perfect” as you can. 
E. AMRAP 2-DB shoulder press in long-seated position @ 2020 @ 20# ea. x3, rest 90 sec.  =14/13/11
+
3 sets:
250m ski @ 1k pace x4, rest 40 sec. – 1k pace = 2:15
*Rest 5-6 min between sets of 4

I liked this, pace was challenging, by the 4th round I was tired and having to push to keep 2:15. Was able to sustain it throughout with any problems. Never felt totally gassed during or after, like I could have done 2-3 more rounds and kept consistent.
+
C/O Symmetry Recovery protocol: 8 reps of each. 
*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)

Energy: 6 *Felt like my energy was higher but once I got started I felt like I was moving through mud. I was up early for work (very little sleep) and then a 9 hour shift mostly on my feet may have contributed.

Soreness: 5 – hamstrings, low/mid back, quads

Sleep: 4hr 30min+ Sleep Quality: 7

Motivation: 6

Training Quality: 7

*Feeling the shoulder tightness again, not as bad as last week.

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

=Used 20″ box, felt good
A2. 2-3 pike to headstand x3, rest as needed
*https://www.youtube.com/watch?v=jUkXM5U2O5M

=struggled with these a little more this time than last; specifically, getting my feet moving upward was more challenging. Also bent my knees a little in the last few inches down to the floor and back up, my hamstrings felt tight I felt like that was limiting me a little.
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

=These felt better! Did all sets in “normal” wall facing position. The 4th set was challenging/started to feel fatigue but was still quality.
+
A. 5 strict press x5, rest 2 min – Loads= 75lbs (up 5lbs from last week) 4th and 5th rep for most sets were challenging but did not sacrifice form/quality.
*slight weight increase from last week
B. 5 bench press x5, rest 2 min – Loads = 95lbs (up 5lbs from last week) more challenging than last week but not terrible.
*same note

=my arms were noticeably tired/fatigued after doing these two.
+
Accumulate 100ft of each movement- progress loading from last week:
A. Hanging KB OH walk  #35
B. 2-DB Overhead walk #35
C. Single arm DB walking lunge L #35
D. Single arm DB walking lunge R #35
E. 2-KB OH walking lunge (start light) #25

Kept all loads the same from last week and that seemed to be fine, I’m not sure that I could have gone up. Most of these “felt” harder than last week – mostly just felt tired. The toughest was A, felt the left shoulder a bit here and during C.
+
Shoulder Stability circuit: 10 reps of each = Good
*https://www.instagram.com/p/BwSVdyLJwmw/

Energy: 8

Soreness: 4 – Hamstrings, Traps, R foot

Sleep: 7hr 30min + Sleep Quality: 10

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. 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 = 145/155/165/175/185 – These felt great, hamstrings were a bit tight from Monday but did not affect quality. First 3 rounds felt fairly light, last 2 were more challenging but still fairly easy.
B. 5 chain loaded back squats x5, rest 2 min
*chains weight 35# ea.- they will challenge your torso positoning so focus on bracing and staying engaged. Start light and build. 

Loads= 135, then 155 for remaining sets. I liked these! Weights were good, last round was feeling a little tired/fatigued but I think I could have gone up a bit more. Could definitely feel my core working; was able to stay upright in the torso through all reps.
+
3×10 sec. AB @ 100%- establish max watts = 1014/984/955
+
6-8 sets:
15 sec. AB @ 75% max watts = 760
*1 min rest
8 BFB AFAP
*90 sec. rest

This was fun! Did 8 sets, was able to keep watts consistent throughout. Burpees were taking 25-30s each round. I tried to move faster getting my chest to ground and minimize feet/steps, also noticed I think I hold my breath or don’t get full/efficient/consistent timing with my breathing – maybe why I struggle so much w/these but the shorter reps were better for me to practice moving faster. Last 2 rounds I started to feel a little tired but otherwise felt like I was maintaining consistent effort across sets.
+
15-20 min cooldown on C2bike

Energy: 7

Soreness: 2 – Hamstrings (more right than left) and R.foot

Sleep: 7hr 15min + Sleep Quality: 7

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. Build to a heavy single front squat maintaining PERFECT mechanics = 175lbs, This felt great, I used a belt for last rep only. I felt a little bit of lean forward in the last rep but feel like the video looked better than how it felt in my head, also looked easier on video than how it felt. Did not feel super challenging until last rep, I wanted to go heavier but also wanted to keep everything solid and not push it.
*Film
**Stop BEFORE positions break down

https://youtu.be/qWrL760cn3I

B. Build to a heavy double DL maintaining PERFECT mechanics = 230lbs – The feel of this is totally different from when we first tested this, in a good way. My whole posterior chain feels more engaged, especially hamstrings. Feel like I am pushing more out of my feet rather than pulling with my back. I also feel like this weight feels heavier than I would like but think maybe that’s normal with some of the mechanics correcting that we’re doing? But then, same thing here the video looks easier than it “felt”.
*Film
**Stop BEFORE positions break down

https://youtu.be/h8ZzOmDal0g
C. 10 barbell goodmornings @ 65# x5, 30 sec.
*continue to reach back with hips = These felt good, easier than the safety bar! Very little fatigue really even into the 5th set.
+
For time:
5-10-15-10-5
Lateral burpees over the bar
Power snatch @ 55#

7:50 – Snatches felt very good, felt like I was cycling them well and keeping the bar close. I only broke up the set of 15 (8 and 7). Burpees I tried to keep at a pace that I could maintain and only take rest in transition, this worked pretty well but still feel like these were slow. Tried to keep rest to 10s or less and keep moving with this being a shorter wkout. My HR was pretty high (burpees) the snatch was more of a recovery.
+
Single leg strength/ mobility:
A. Single leg walkout to support squat- 15 reps ea. leg = good
B. 25ft narrow stance duck walk x4 = Felt ok, I was swinging my leg out a bit at first but then got more of the hang of moving forward rather than out and forward.
C. Accumulate 20 feet together goblet squats @ 4211 = This was good, I didn’t get to all of them (ran out of time) I did half, I’ll finish the rest tomorrow. I felt a bit of tightness in my left hip flexor, no pain.
*Videos 1,2,3: https://www.instagram.com/p/BsWJLhmB3MO/

Energy: 7

Soreness: 2 – glutes/quads

Sleep: 8hr 30min + Sleep Quality: 8

Motivation: 8

Training Quality: 8

10-15 min mixed aerobic warm-up – Did C2 bike/row/AB and foam roll quads/glutes/hams
+
On a 60 min running clock:
0:00-10:00:
For time:
2k row (Erin- 1750) = accidentally did C2 bike here – 3:34/2:02 pace
10:00-15:00:
AMRAP: = 44 total reps
5 BS @ 155/105
5 dball cleans over the shoulder @ 100/80#
15:00-20:00:
Rest/ transition
20:00-30:00
For time:
4k C2 bike (Erin- 3500) = 7:17/2:04 pace
30:00-35:00:
AMRAP Burpee box jump overs @ 24/20″ = 50
35:00-40:00:
Rest
40:00-50:00:
For time:
85/70 cal AB = 6:51
50:00-60:00:
AMRAP 10 min: = 142 total reps (got 2 reps into the second round of lunges)
20 DL @ 165/115#
20 abmat situps
20 KBS @ 53/35#
20 2-DB front rack walking lunge steps @ 50#/35#

I liked this (and it got hard). Back squats felt good/fast and DBall’s felt good too, better than the last time I did them, kept minimal rest in transition with this one. C2 bike (both rounds – whoops) felt solid. Burpees were the worst part for me, heart rate was pretty high although I was able to recover during the rest time I was tired doing the AB and last AMRAP. AB still felt really good and I was happy with that time. The last AMRAP I was gassed, had to break up the DL into 2 sets the first round and 3 sets the second, felt like I was resting a lot. Sit-ups felt fine and KB swings also felt good. Lunges were tough, I felt the most fatigued and was breathing very heavy at that point.

Energy: 8

Soreness: 3 – Lats/traps, quads

Sleep: 6hr 30min + Sleep Quality: 9

Motivation: 6

Training Quality: 9

Alt. EMOM 30min

12 cal row

6 farmer handles DL #85 each

12cal C2 Bike

6 front squats (from ground) #95

12 cal ski

6 – 2DB Box step over @#30/hand 14″ box

This was fun! I also realized maybe I should have scaled the calories? I did reduce to 10cal on the ski to have a little rest between but otherwise did 12 for all the other movements. The DL’s felt good, I did them pretty slow for the most part. I think I should have gone a little lighter on those (the last round was tough), each round of weights felt challenging but I was still able to have about 30s of rest each round. The last round in general was hard, noticeably slower but still finished within the minute.

I also did a 10k C2 bike at light pace

Energy: 9

Soreness: 0 – no soreness but my left lat/shoulder/trap has been feeling tight

Sleep: 8 hr 30min + Sleep Quality: 10

Motivation: 8

Training Quality: 8

Handstand strength:
A1. 20 alt. pike shoulder taps x3, rest as needed = Used 20″ box. these felt good I tried to limit the sway from side to side as much as possible. I did feel the tightness in my left shoulder, it’s that “armpit” spot again. I felt it most doing this, A3, and the OH DB/KB movements. It’s similar to a fatigue feeling or weakness, like it’s much harder to hold that arm stable.
*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 = When I watched the video I was skeptical, I’ve never done these before and didn’t think I could but ended up doing 2 each round! Kept the movement very slow/controlled/deliberate, the last 3-6 inches coming down were a bit fast but otherwise this was good. Going back up same thing, I tried to limit momentum coming off the floor as much as I could.
*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 = Each set in the 4-6inches off the wall range, continue to feel better/more stable.
+
A. 5 strict press x5, rest 2 min
*work at 80-90% of last week’s heavy =70lbs for each set, felt challenging especially 5th rep.
B. 5 bench press x5, rest 2 min =90lbs each set, felt challenging but probably could have gone up to 95lbs
*same note
+
Accumulate 100ft of each movement:
A. Hanging KB OH walk = 35#
B. 2-DB Overhead walk = 35#
C. Single arm DB walking lunge L = 30/35#
D. Single arm DB walking lunge R = 30/35#
E. 2-KB OH walking lunge (start light) = 26#

Broke each mvmt up into 2 sets of 50ft. ‘A’ was most challenging on my shoulders, felt struggle more in my left; it was hard to keep the “push out of shoulder”. The SA DB lunges felt better than I thought and think my position w/the DB was really stable on both arms, felt the fatigue feeling a little more in my left but not terrible. Double KB lunges were hard.
+
Shoulder Stability circuit: 10 reps of each = felt good
*https://www.instagram.com/p/BwSVdyLJwmw/

Energy: 9

Soreness: 2 traps/shoulders/lats

Sleep: 6hr 30min+ Sleep Quality: 10

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. 2 front squats w/ miniband above knees x10, rest 1 min
*focus on driving knees out against band- this will engage your glutes
**slight weight increase from last week

Loads= 110×2/115×2/125/130×2/135/140/145 – These felt really good today. I put knee sleeves on after the 3rd set, I’ve been trying to not wear these as much as possible, but felt a lot better after putting them on. Again, felt like I’m more upright and stable in squat position.

B. 5-6 safety bar good mornings w/ miniband above knees- 3 sec eccentric each rep x5, rest as needed
*the way this bar loads your back will make you want to reach your chest forward. Really focus on driving the hips back and keeping your upper back tight.
*all sets at heaviest load from last week 

=95lbs all sets, these were hard but I don’t feel as tired/fatigued as I did last week.
C1. 8-10 single leg KB RDLs ea. x3, rest 1 min = 35# KB – These felt good, did 10 each round. Today was probably the best these have ever felt, good ROM, stable, especially noticing improvement in right leg.
C2. 8-10 single leg squats to bench ea. w/ miniband above knees x3, rest 1 min
*focus on controlling full ROM and not “plopping” onto the bench  =Did 10 each round, continue to feel good and controlled.
+
AMRAP 12 min: = 4+30
30 DU
10 2-KB DL @ 35# ea.
10 2-KB FS @ 35# ea.
10 cal AB

First 3 sets of DU’s were unbroken and set 4+5 only broke once, these felt really good. I still gave them 10-15s rest before starting but went quicker into the last round so think I could have pushed the pace a bit more. DL’s were light/easy. FS’s were the limiter here, I had to break the last set into 2 otherwise did them unbroken. The jacked my heart rate up and limited my pace going into the AB. First round of AB I kept it above 300 watts, following rounds were more like 250-275 watts.