Energy: 8

Soreness: 6 – Shoulders, Lats, traps. Quads/hams (minimal)

Sleep: 8hr 30min + Sleep Quality: 8

Motivation: 8

Training Quality: 7

A. 5 floor pullups w/ feet elevated on 12-20″ box w/ 3 sec hold chin above bar x6, rest as needed = These were definitely more challenging than the previous version. Used a 12″ box, the last 2 rounds were tough but I feel like I was able to maintain quality throughout, felt my lats activating/working throughout. Tougher to maintain as I get fatigued.
*1. tuck prelvis 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. Accumulate 40 reverse chin up rows = These are feeling better. Getting better control in the rotate/sit up and back down motion.
*Break up and rest as needed to maintain quality
*https://www.instagram.com/p/Bp7uy1khzZq/
C1. 5-10 prone shoulder extensions x4, rest as needed = Did between 8 and 10 each round. Tony interrupted to help a bit, said my shoulders were rotating a bit forward and helped me correct.
*3rd drill 
**https://www.instagram.com/p/Bqu9C8LBl5C/
C2. 5 box-supported front lever raises w. 3-5 sec hold at top of ea. rep x4, rest as needed =Good, again feeling better securing bar to rig.
*Keep arms straight: https://www.instagram.com/p/BoZnBZEFsgn/
D1. AMRAP toe-assisted ring dips x4, rest as needed = 6/5/4/5 – These were tough but felt good. Noticed in the last round I was really having to concentrate on not letting the rings get out in front of me and keeping them in good position.
*https://youtu.be/8Rl7BtIVz5c
D2. 1 wall walk + 20 sec. wallfacing HS hold x5, rest as needed
*Press into ground actively throughout- keep legs squeezed together. Goal is to make each rep as “perfect” as you can. =These felt good, stable and really worked hard at the push out of shoulder in the wall walk and hold. Last 2 of these I was fairly fatigued but still able to hold for time just was a little shaky.
E1. 15 seated single arm overhead tricep extensions ea. x3, rest as needed = Kept with the 12.5lb DB.
E2. 15 single arm banded lat pull-downs ea. x3, rest as needed = Red band
*https://youtu.be/9BGsjZweM3s
+
For time:
1k ski erg

=4:30, 2:15 pace. I felt good about this but think I paced too much in the first half. I sprinted really hard the last 200m but think I could have gone faster throughout and still sprinted at the end like I did.
+
C/O Symmetry Recovery protocol: 8 reps of each. = Felt good, this was challenging.
*In between each movement, complese 1 set of complex:
5 v-ups + 5 tuck-ups + 5 hollow body rocks + 10 sec. hollow body hold (tuck knees if needed)

Did this training on Thursday night bc couldn’t get to gym on Saturday.

Energy: 4

Soreness: 6 – Lats (armpits), traps, shoulders, chest

Sleep: 6hr 30min + Sleep Quality: 8

Motivation: 5

Training Quality: 6/7

10-15 min mixed aerobic warm-up = 10min C2/2:30 row/2:30 ski
+
AMRAP 30 min:
1000/850m ski
30 squat cleans @ 115/75#
1000/850m row
200ft front rack walking lunge @ 115/75#
2000/1600m C2bike
40 KBS (Gabe- russian if needed)/ 40 alt. DB snatch @ 35# (Erin) 

=Finished 1 round +Ski & 10 sq. cleans.

I was pretty tired today, probably could have been easily convinced to go home and rest instead of train but knew I wouldn’t be able to make it in over the weekend and didn’t want to miss. That said, once I got going I gained some energy and felt pretty good.

Both ski’s were good, finished in just over 4min. Squat cleans broke up in sets of 5 until I hit 20 (I cut the sets lower as soon as I couldn’t keep 10s or less rest) then did 3/3/2/2 for the last 10 with minimal rest. Row was a little recovery-ish – kept between a 2:10 and 2:15 pace. Walking lunges were the most difficult by far, I was breathing hard doing these and felt like I rested too much in between; did this in 4 sets of 50ft. C2 bike was good, again, a little recovery-ish but tried to push the pace as much as I could. Snatches felt really good and worked on the mid-air transition which is getting better too. Did these in 15/10/8/7.

Energy: 5 (mental energy low) 8 (physical energy high)

Soreness: 4 – Hamstrings, Glutes

Sleep: 7hr 30min +Sleep Quality: 8

Motivation: 8

Training Quality: 9 – Felt really drained from a long day at work, lots of talking and listening and learning, was stoked to get into the gym and get after it and ended up having a great session despite feeling emotionally wiped. Also really feeling the increase in overall energy after a few days back to some sort of semblance of normal macros.

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 @ 5111 x5, rest as needed
*start light and build by feel- focus on staying balanced on both feet throughout and reaching back with hips during eccentric

Loads=95/105/115/120/125, this felt crazy better over last week. I think maybe I was doing more of an RDL last week. Either way, the increase in weight was good, hip hinge felt good and lots of power driving through both legs. No R. hip/leg/foot pain.
B. 10 back rack rear foot elevated split squats ea. x4, rest as needed
*add weight by feel- keep torso upright

Loads = 55/60/65/70 I was not going to go up in weight this week. Last weeks’ weights “felt” so hard to me I was sure that the increase in reps was going to be hard enough with the same weights. After the first set I was like, nope that felt easy so kept increasing from there. The last weight was tough/challenging but ultimately was able to keep them good quality and glad I increased weights on this.
+
3×10 sec. Row @ 100%- establish max watts = 320/337/330 – Not sure why but I felt like I struggled to be fast getting the watts up, like by the time they were high the 10s was up. I guess realizing I rarely sprint on the rower. I played with it a bit during the 15s sets following and was able to get a better rhythm.
+
For as long as possible (cap at 20 sets)
15 sec. Row @ 80% max watts = 270watts (80%)
*Rest 1 min
**continue until you are unable to hit the wattage

Did 20 sets. Think I may have been able to get a little higher on the test rounds. I was able to keep somewhere between 270 and 290 most rounds and sometimes was getting pulls up over 300. Was tired but not exhausted, felt like I could have kept going, less tired than the AB version of this last week.
+
15-20 min cooldown on C2bike

Did 8500m total at 2:16 pace, 19min total.

Energy: 8

Soreness: 5 – Glutes, Hamstrings, low/mid back

Sleep: 7hr 10min +Sleep Quality: 7

Motivation: 7

Training Quality: 8

Handstand strength:
A1. 8-12 handstand “shrugs” x4, rest as needed
*make sure that you are stacked from your hips to hands. Actively press into the ground to create lift
*https://youtu.be/jbhhbICcZbM

=Did 12 each round and moved to a 20″ box (have been doing 14″ on these) and they felt as good as they have the last few weeks.
A2. 50-60 tripod headstand w/ legs EXTENDED x4, rest as needed
*balance weight between hands and brace midline

=60s each round, feeling good, solid and easy to maintain. Getting a little neck stiffness after these.
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)
*same movement but you are in a handstand vs front plank

=These were way better this week. Was able to move my hands to about a foot away from the wall and then by the 4th round was able to get a bit closer (less than a foot for sure). Both the movement and contraction hold were better quality, more stable.
+
A. Build to a heavy 5 strict press = 82lbs
B. Build to a heavy 3 push press = 115lbs
C. Build to a heavy 5 bench press = 105lbs, went for 110lbs and failed the 5th rep.
+
6 sets for quality, rest as needed between movements: = same weights as last week
(focus on bracing on all movements)
-25ft bamboo bar OH carry w/ light KBs hanging
-25ft single arm KB farmer’s carry (resist lean) ea.
-20-30 sec. hollow body hold on GHD w/ arms overhead = Was able to get 25sec all 6 rounds.
+
Shoulder Stability circuit: 10 reps of each = All of these movement felt better this week! (Feel like I’m saying that a lot!)
*https://www.instagram.com/p/BwSVdyLJwmw/

Energy: 7

Soreness: 2 – Hamstrings, Glutes, Quads

Sleep: 7hr 15min +Sleep Quality: 4

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. 3 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= 105/110/110/115/115/120/125/125/130/130 – Felt good w/the increase in weight.
B. 5 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.

Loads= 80/85/90/95/95 – increased weight a bit, I really feel this in my lower back/glutes/hamstrings.
C1. 8 single leg KB RDLs ea. x3, rest 1 min = 35# KB felt good, stable.
C2. 8 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  = These were good, better than last week, very controlled feeling and still challenging.
+
For time:
2k C2bike
40 burpees to 6″ target
100 air squats

Total time = 10:58.

Bike took me 4min, burpees just under 4min and squats just under 3min. The burpees were definitely the limiter here, felt like the first 20 I was able to keep fairly consistent pace and then took minimal rest into reps 20-30 and then again 30-40. Kept bike pace approx. 2:02 and felt good getting off, was able to move right into the burpees. Went right into squats from bp and did these with no rest necessarily but consistent pace then sped up on the last 20 reps.

Energy: 6/7

Soreness: 4 – Shoulders/lats/hams/glutes/R.foot(minimal)

Sleep: 8hr 30min +Sleep Quality: 10

Motivation: 9

Training Quality: 8

Running Clock

0:00-10:00min

1800m C2 Bike

50 back squat #95

AMRAP C2bike cals w/remaining time = 35cal

10:00-15:00 – REST

15:00-27:00 AMRAP = 2rounds +17

650m row

20 DL 105#

27:00-30:00 – REST

30:00-45:00

800m run, then

3rounds

5squat cleans 105#/100ft Farmer’s Carry 70#

AMRAP AB cals w/remaining time = 37 cals

This was hard, but fun!

First part felt the hardest, the back squats were tough. I broke them up in sets of 10 w/about a 10-15sec rest in between each set. Form felt really good though, I’m getting a lot more core/midline stability in these and can feel more drive through my glutes than the last time I did back squats. They were tired afterwards!

DL’s and rowing felt really good. Was able to keep around a 2:08 pace on the rower each round and broke the DL’s into 2 sets each round. I did these a little slower than I wanted to but made the hinge/movement that we’re working on really deliberate to maintain quality.

The run was slower than I wanted (started to feel low energy here) so it was basically a recovery pace, I didn’t stop at all but it felt slow. I was able to come right in and go straight into the cleans, which felt great! I did them as singles but they were fast and one right after another. Again, feel like I’m getting good position and staying really upright with these and breathing well. Legs were pretty fatigued at this point, really focused on getting a good pull. Farmer carries were easy. AB at the end was tough, had slightly less than 4min total, first minute I was able to keep watts around 240 then they dropped to 218 then went as fast as I could in the last minute but could only get watts up to about 280 I was really feeling tired at this point.

Whoops forgot to post this last weekend!

Energy: 7

Soreness: 2 – shoulders

Sleep: 7hr 15min + Sleep Quality: 8

Motivation: 8

Training Quality: 9

10-15 min mixed aerobic warm-up
+
AMRAP 10 min: = 3rounds +15
20/15 cal ski
10 dball cleans over the shoulder @ 100/80#
*Rest 5 min
AMRAP 10 min: = 4rounds +8
20/15 cal row
12 squat cleans (Erin- thrusters) @ 95/65#
*Rest 5 min
AMRAP 10 min: = 4rounds +15
20/15 cal C2bike
50ft 2-DB fron rack walking lunge (40/35#) 

This was really fun!

The first AMRAP was most challenging, specifically the Dballs (which are normally not “hard” for me, I more felt low energy and like I couldn’t do them fast they kept my heart rate fairly high, the ski almost felt like a recovery although I was able to keep the pace fairly fast on that (below 2:10).

Thrusters felt better than they have in a long time, I did each round unbroken. I felt more upright in this movement whereas in the past I think my chest collapsed forward; I’m breathing way better/more efficient it seems/feels. Row felt really great too, efficient breathing. I was able to go back and forth between movements with minimal rest.

Last round felt good, was able to push pace on C2bike, the lunges were challenging but probably more mental, I went faster on the last 2 rounds of them.

Energy: 7 = Still feeling that “I want to go faster/harder but my body can’t/won’t” during the ski/row/bike sprints specifically.

Soreness: 2 – Hams, lower/midback

Sleep: 8hr 30min+ Sleep Quality: 10

Motivation: 8

Training Quality: 8

A. 5 floor pullups w/ 3 sec hold chin above bar x6, rest as needed = Felt good! Last round started to feel a little fatigue but nothing major.
*1. tuck prelvis 2. retract scaps 3. pull
**3rd video: https://www.instagram.com/p/BsGtoGZhd3C/
B. Accumulate 35 reverse chin up rows = This felt better than last week, I got more directly underneath the rings (I think last week I was slightly off center). I didn’t feel as fatigued as last week either. The only part that still gives me a little trouble is the rotation upwards to seated position, but again it felt and I think looked better than last week.
*Break up and rest as needed to maintain quality
*https://www.instagram.com/p/Bp7uy1khzZq/
C1. 5-10 prone shoulder extensions x4, rest as needed = Did 10 each round, felt good.
*3rd drill 
**https://www.instagram.com/p/Bqu9C8LBl5C/
C2. 4 box-supported front lever raises w. 3-5 sec hold at top of ea. rep x4, rest as needed = These felt better too, securing the bar to the rig helped.
*Keep arms straight: https://www.instagram.com/p/BoZnBZEFsgn/
D1. 5-10 STRAIGHT knee box ring dips x5, rest as needed = Did 5 each round, the last round was challenging/arms were fatigued.
*2nd video: https://www.instagram.com/p/BqnOol-Bx37/
D2. 1 wall walk x5, rest as needed = Felt good, was getting good push out of shoulders and no faceplants! yay
*Press into ground actively throughout- keep legs squeezed together. Goal is to make eac hrep as “perfect” as you can. 
E1. 12 seated single arm overhead tricep extensions ea. x3, rest as needed = 12.5 each round.
E2. 12 single arm banded lat pull-downs ea. x3, rest as needed = red band
*https://youtu.be/9BGsjZweM3s
+
4 sets @ sprint effort = Liked this!
200m ski
250m row
500m C2bike
*Rest 3 min

Splits = 3:12/3:14/3:12/3:10, total time =21:48. Noted w/energy feeling a little low but still felt like this went well. The row felt stronger than last week, ski was a little slower pace than last week (about 2:04-2:08), row/bike paces about the same.
+
Alt. EMOM 15 min: = good, easy to maintain, arches felt better than last week.
-20 sec. side plank ea.
-20 sec. hollow body rocks
-20 sec. arch body rocks
+
C/O Symmetry Recovery protocol: 6 reps of each. = felt good, shoulders were feeling fairly fatigued from everything but was able to maintain quality w/0 problems.

Energy: 6

Soreness: 6 – Glutes, hamstrings, upper back, shoulders, lats, chest

Sleep: 7hr + 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 DL @ 5111 x5, rest as needed
*start light and build by feel- focus on staying balanced on both feet throughout and reaching back with hips during eccentric

Loads= 85/105/105/115/120 – this felt so different (in a good way) than the last time I DL with a BB. I could feel a big difference in how my legs/glutes/hams/back engaged, felt a lot more stable and strong in the position too. The tempo made it challenging, does this seem like a good load? I found myself thinking it was “so light” but with the tempo and really focusing on the movement being correct I still felt like it was challenging and I felt it the next next day.
B. 8 back rack rear foot elevated split squats ea. x4, rest as needed
*add weight by feel- keep torso upright

Loads=55/55/60/60 – These felt good, in the last 2 sets the first 7 reps were easy and then got hard on the last 3 both times. Weight felt challenging but manageable, maybe could have gone a bit heavier on the last set, legs were a little tired from Monday’s work.
+
3×10 sec. AB @ 100%- establish max watts = 790/869/843 watts, I think I could have gotten a little higher on this (I know I’ve gotten over 900 before). Energy was a little low today.
+
For as long as possible (cap at 20 sets)
15 sec. AB @ 75% max watts =650 watts
*Rest 1 min
**continue until you are unable to hit the wattage

Did all 20 sets – I struggled to keep right on 650 (was keeping a lot at either 644 or 676) but didn’t think that was too big a deal. Felt manageable although I felt tired, was maybe more of a mental fight to keep going. Truly, I think the last 3-5 sets where the only ones that were actually a struggle/major challenge for me.
+
15-20 min cooldown on C2bike = Felt good, kept a 2:19 pace and did 8k meters total.

Energy: 6

Soreness: 5 – Glutes, Hamstrings, mid/low back, r. foot (not bad, a little tightness)

Sleep: 6hr 30min + Sleep Quality: 7

Motivation: 6

Training Quality: 7 – Similar to yesterday, felt excited to work but body felt like it didn’t have a lot of gas in tank. Felt this most during DB movements like those extra 3 reps were killer.

Handstand strength:
A1. 8-12 handstand “shrugs” x3, rest as needed = Did 12 each set, continuing to feel better each week.
*make sure that you are stacked from your hips to hands. Actively press into the ground to create lift
*https://youtu.be/jbhhbICcZbM
A2. 50-60 tripod headstand w/ legs EXTENDED x3, rest as needed = 60s no problems, still feeling easy to maintain. My neck felt a little stiff/tight afterwards.
*balance weight between hands and brace midline
A3. 5 pelvic tilts in wall-facing HS position w/ 3 sec contraction on ea rep x3, rest as needed = this was interesting, challenging. My arms/shoulders were tired by the 5th rep each time. I did these with my hands about 1-2ft away from the wall (so like a bit of a triangle shape with wall) is that okay? Or do you want more of a straight up and down position w/body? Doing this helped me get the contraction and keep it controlled/stable.
*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)
*same movement but you are in a handstand vs front plank
+
B1. 15 2-DB seated overhead press w/ back supported on bench x3, rest 60 sec =22.5lbs all 3 sets, was challenging, especially the last 3-5 reps. Same left shoulder tightness in armpit.
B2. 15 2-DB bench press x3, rest 60 sec. = 25lbs all 3 sets, felt good
C1. 15 bent over reverse flies x3, rest 60 sec. = 15lbs/15lbs/17.5lbs, felt good last set was challenging w/the increase in weight
C2. 15 2-DB front raises x3, rest = 10lbs/10lbs/12.5lbs, same comments as ‘C1’
D1. AMRAP-1 seated rope pullups w/ L arm leading *ADD 2 sec hold at top of each rep x3, rest as needed = 6/6/6
D2. AMRAP-1 seated rope pullups with R arm leading *ADD 2 sec hold at top of each rep x3, rest as needed = 7/7/8 – These were tough but are feeling better each week. Felt my grip fatigue more this week (maybe bc of the increase in reps/weight on some of the DB movements beforehand).
*Arm positioning of this video but start seated with legs together/extended in front of you
**https://www.youtube.com/watch?v=Jua2B6xElAA
+
5 sets for quality, rest as needed between movements:
(focus on bracing on all movements)
-25ft bamboo bar OH carry w/ light KBs hanging – 18lb KB’s = This was fun, took a bit to get the hang of it and Tony corrected me a bit after watching one set (helped me push out of my shoulders like in the HS shrugs) and that helped a lot.
-25ft single arm KB farmer’s carry (resist lean) ea. – 53lb KB
-20-30 sec. hollow body hold on GHD w/ arms overhead – sets =30s/25s/20s/20s/20s
+
Shoulder Stability circuit: 10 reps of each*https://www.instagram.com/p/BwSVdyLJwmw/

=The guy in these videos makes these movements look way too easy. I struggled with the 2nd video (not sure what this is called but the prone position arms extended pressing off the floor). The second to last (pullup from floor in kneeling position on rig) was challenging, I wouldn’t say I struggled it was good and I could feel my lats and back working.