Energy: 6

Soreness: 2 Glutes, Hamstrings

Sleep: 7hr +Sleep Quality: 4

Motivation: 8

Training Quality: 6 – There were times when I felt like my body wasn’t doing what I wanted it to do/not going as fast as I wanted it to go, etc. generally a little sluggish. Overall I felt good, just noticing a small difference mostly during the AMRAP’s. Could be a bad nights’ sleep and food is down again too (current macros 150p/140c/50f).

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 = 105 for 3 sets, 115 for 3 sets, 125 for last 4 sets. This felt good and more challenging than I thought it would be, I felt like I really had to work to keep my midline upright and engaged w/the band.
*focus on driving knees out against band- this will engage your glutes
B. 5 safety bar good mornings w/ miniband above knees- 3 sec eccentric each rep x5, rest as needed = Holy crap these were hard! Loads = 80/90/90/90/90, felt like hip hinge was good throughout. I could feel my hamstrings and back immediately afterwards and already tonight.
*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.
C1. 6 single leg KB RDLs ea. x3, rest 1 min = 35# KB – these continue to feel better each week. Did have a little (not bad just noticeable) pain/tightness in right foot/hamstring during these and after (foot most likely due to DU’s)
C2. 6 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 tough too, I liked them! Form stayed consistent throughout and felt like I did well w/ROM and controlled descent onto bench.
+
AMRAP 5 min:
10 cal row
10 lateral burpees over rower

3 rounds+1 = 61

Burpees were the limiter here, row felt great was getting it done in about 30 seconds. Felt the sluggishness here especially during burpees and thinking maybe I just hadn’t warmed up enough.
*Rest 5 min
AMRAP 5 min:
25ft 2-DB front rack walking lunge @ 30# ea.
10 2-DB DL @ 30# ea.
*focus on hip hinge during DLs

5rounds +15 ft

Lunges felt great, I felt like I could keep a good pace with them. I kept the DL slower and deliberate to maintain form and they were tough going into them with my heart rate up a bit from the lunges.
*Rest 5 min
AMRAP 5 min:
10 cal ski
20 DU

4 rounds = 120

Did all sets of DU’s unbroken! I took about 10s rest in between ski and DU’s to make sure I could get them unbroken, I think I could have pushed the pace a bit harder but it definitely helped me to keep them solid. Ski was good, was able to keep pace high (900cal/hr? or whatever the pace metric is on calories haha).

Energy: 7

Soreness: 3 – Hamstrings

Sleep: 6hr 45min + Sleep Quality: 8

Motivation: 7

Training Quality: 7

A. 5 floor pullups w/ 3 sec hold chin above bar x5, rest as needed = These felt good and like I was getting good lat engagement, 5th rep was challenging each time but all reps doable without compromising quality.
*1. tuck prelvis 2. retract scaps 3. pull
**3rd video: https://www.instagram.com/p/BsGtoGZhd3C/
B. Accumulate 30 reverse chin up rows = broke these up into sets of 5, last 2 sets were tough and I felt fatigued. Also was not sure if I was doing these exactly right. The first set I think I was too far back w/the straps (like I was moving the straps more than my body and keeping the straps neutral like the video if that makes sense) but they got better after the first set.
*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 = good
*3rd drill 
**https://www.instagram.com/p/Bqu9C8LBl5C/
C2. 3 box-supported front lever raises w. 3-5 sec hold at top of ea. rep x4, rest as needed = Struggled w/these and wasn’t sure I was doing them right, I’ll video this week and share. They got better each set but I didn’t feel like I was able to push into my hands like it says in the video I felt like I was gripping and holding the bar more than I should and not getting a lot of work out of my shoulders. I’m struggling to even really articulate what/why it was a struggle ::hand to face::
*Keep arms straight: https://www.instagram.com/p/BoZnBZEFsgn/
D1. 4-10 STRAIGHT knee box ring dips x4, rest as needed = Did 4 each round, they were challenging but form was good throughout
*2nd video: https://www.instagram.com/p/BqnOol-Bx37/
D2. 1 wall walk x4, rest as needed
*Press into ground actively throughout- keep legs squeezed together. Goal is to make eac hrep as “perfect” as you can. =We already had a good laugh about this 🙂 and aside from my spill I really feel like these were good, better than wall walks have ever felt I think. I felt the pushing out of my shoulders like you’ve shown me and felt like my core was engaged throughout. Got a little off balance on the one where I fell and also shoulders were feeling slight fatigue.
E1. 10 seated single arm overhead tricep extensions ea. x3, rest as needed = 12.5 for each set, left arm felt a bit more wobbly than right.
E2. 10 single arm banded lat pull-downs ea. x3, rest as needed = used red band, these felt good.
*https://youtu.be/9BGsjZweM3s
+
5 sets @ sprint effort = Really liked this a lot!
150m ski
200m row
400m C2bike
*Rest 3 min

Split times = 2:38/2:32/2:35/2:35/2:35. Row was most challenging to keep at sprint pace.
+
Alt. EMOM 12 min: = good
-20 sec. side plank ea.
-20 sec. hollow body rocks
-20 sec. arch body rocks
+
C/O Symmetry Recovery protocol: 6 reps of each. = good

Energy: 7

Soreness: 2-R. Foot, Calves, legs (generally)

Sleep: 6hr 45min+ Sleep Quality: 8

Motivation: 7

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
+
A1. 10 good mornings w/ 55-65# on back x3, rest as needed = 55/60/65 lbs felt good w/increase in weight
*focus on hip hinge
A2. 12 single leg KB RDL ea. leg x3, rest as needed = #35lbs – felt better than last week, still slightly more challenging on R leg.
*https://youtu.be/UzWxa33VmU0
B1. 40ft empty BB OH walking lunge in jerk grip x4, rest as needed
*focus on tight midline brace
B2. 12 2-KB front squats @ 1411 x4, rest as needed = #26lbs – similar to last week, these were hard and tiring but less back fatigue than last week and felt more solid compared to last week.
+
5x 20 sec. back rack yoke HOLD, rest 1:40
*As heavy as you are comfortable holding. Focus is on a tight brace. Try to go heavier than last week. 

Added to yoke = 70/85/100/110/120 lbs this felt better than last week too, in general just felt stronger holding the position w/heavier weights. 120 was really the only one that felt “heavy”.
+
4 sets:
12 cal echo bike AFAP
*2 min walking rest + 1 min complete rest

=Was getting these in about 30-35s each round. This thing is like death
+
For 40 min @ sustainable effort: = I liked this! Felt good after the Echo bike sprints and somehow I managed to have faster pace times than the similar session last week with only 5min on each movement.
10 min row = 2:14 pace
10 min AB or run = 20.0 mph average
10 min ski = 2:25 pace
10 min C2bike = 2:10 pace
+
10-15 min easy cyclical cooldown of your choice  = C2 bike

Energy: 6

Soreness: 3 Hamstrings

Sleep: 7hr 15min + Sleep Quality: 8

Motivation: 5 – Wanted to do the workout but was feeling blah, like wanted to go home and do nothing. Glad I went, ended up having a great session.

Training Quality: 8

Handstand strength:
A1. 12-18 piked handstand “shrugs” x3, rest as needed = Did 15/round
*make sure that you are stacked from your hips to hands. Actively press into the ground to create lift
*https://youtu.be/dENCjquzYio
A2. 20-40 sec. tripod headstand w/ legs EXTENDED x3, rest as needed = Was getting about 45sec/round, these feel real solid
*balance weight between hands and brace midline
A3. 10-12 pelvic tilts in front plank position w/ 3 sec contraction on ea rep x3, rest as needed = Did 12/round
*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 front plank vs on the ground
+
B1. 12 2-DB seated overhead press w/ back supported on bench x3, rest 60 sec =22.5/25/25 – thought I might not be able to get all three rounds w/25lbs so started a bit lighter. The first & second rounds felt great, struggled on the last 4 reps of 3rd round similar to last week and similar fatigue feeling in left armpit like last week.
B2. 12 2-DB bench press x3, rest 60 sec. = 25/27.5/30 felt good, similar to last week even with the added reps
C1. 12 bent over reverse flies x3, rest 60 sec.= 15/17.5/17.5 – felt good so went up in weight a bit from last week.
C2. 12 2-DB front raises x3, rest = 10/12.5/12.5 – Same thing here, felt good so went up a bit in weight from last week.
D1. AMRAP-1 seated rope pullups w/ L arm leading x3, rest as needed 10/10/8
D2. AMRAP-1 seated rope pullups with R arm leading x3, rest as needed 11/10/9

Was really happy that these improved over last week, they were still hard! Grip and arms fatigue but still felt like I was getting a good pull from my back.
*Arm positioning of this video but start seated with legs together/extended in front of you
**https://www.youtube.com/watch?v=Jua2B6xElAA
E. Accumulate 750ft in farmer’s carries varrying modality every 150ft. Rotate through:
1. KBs = 53lb
2. Farmer’s handles = 50lb per bar
3. Towel grip on KBs = 53lb
4. Plate pinch grip = 25lb plates (used the plates w/o the lip on them this week)
5. DBs = 50lb

Felt good, less fatigue than last week even w/the added weight/distance. The only one I struggle with was the DB’s at the end (had to break twice) every other one I only set them down once.
+
Ido Portal Scap routine- accumulate 15 reps of each
*https://youtu.be/y4Wo095zPnc

Energy: 8

Soreness: 0

Sleep: 8hr 30min + Sleep Quality: 10

Motivation: 9

Training Quality:10

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 box back squats @ 3131 x6, rest as needed –   Loads=120/125/135/145/155/165 – felt good, similar to last week as far as last rep on last two heaviest sets were tough but manageable 
*increase weight due to lower rep count- but keep quality focus
B1. 15 back to wall unloaded hip hinges using fingers pushing into hips cue @ 3131 x3, rest as needed
*goal is to reinfornce hinging back vs. leaning forward. Set up 6-12 in away from wall.
*Basially this drill but without the PVS and pressing fingers into hips like I showed you: https://youtu.be/YPZSDnV6CF0 
B2. 10 barbell RDLs @ 85-105# (5# increase from last week) x3, rest as needed – Loads=90/95/100 – Felt good and challenging on the last set. 90 and 95 were fairly easy
*https://youtu.be/M_gSM-lOI1E
+
3 sets for quality, rest as needed:
1) 12 rear foot elevated DB split squats ea. = 25lb all sets – was tired by the last 2 reps on last set, these are feeling easier (like not as tired/fatigued) afterwards.
*https://youtu.be/rH9Mnt2nxrw
2) 15 barbell hip thrusts @ 65-85# = Loads = 65/70/75 (added 5lbs to each set from last week) almost felt like I should have gone heavier from the beginning these felt very solid and easier over last week. Not feeling much from them today (1 day later) either. 
*shoulders supported on bench
**https://youtu.be/Zp26q4BY5HE?list=RDQMVETSVYpEJ6Q
3) 12-15 RNT squat knee “pulses” ea. side = orange band, should I ever go up a band on these?
*https://www.instagram.com/p/BkXpGqPlJHI/
+
4 sets- goal is to maintain same splits: = 16:13 total time. Splits = 2:33/2:36/2:38/2:29 

This was super fun, the step overs were the hardest movement in that they made me breath heaviest but they didn’t fatigue my legs as much as I thought they would. The snatch felt easier than they normally do and I was able to switch it between hands in the air and that is normally challenging for me. The STOH were also tough (strength wise). I was able to sprint the ski each time but definitely went fastest on the ski on the last round, maybe room to go faster on the other rounds. 

10 2-DB box step overs @ 30# ea./ 20″ box
12 alt DB snatch @ 30#
8 2-DB STOH @ 30# ea.
12 cal ski
*Rest 2 min
+
10 min practicing DUs

Best sets were 30/40/48/50 – Again, felt better than last week and minimal R. foot/leg pain and minimal foot soreness today. I think I could have kept going on the sets of 48/50 but I lost grip in my right hand. Less shoulder fatigue than last week too. 

Energy: 8

Soreness: 4 – Triceps, Lats, forearms

Sleep: 8hr 30min + Sleep Quality: 10

Motivation: 8

Training Quality: 9

10-15min mixed aerobic warmup

3RFT – 25:08

50cal row

30 WB #14 to 9ft

15 cleans #85 – We did these as squat cleans, I was pretty confident that was what it was supposed to be but Gabe thought they might have been power.

This was really fun (and I beat Gabe by 1:12!). I paced the row (kept between 850-950) so that I could get off and go straight into the WB and broke those up by 12/12/6 the first round then 12/10/8 the next two rounds. Took about a 10-15sec break between WB and cleans then broke up cleans in sets of 5 each round. I felt recovered after the rest, the row slowed a bit each round but less then 10s from the first round (first round finished at 1:44 and the other two were about 4-6 sec slower). WB’s felt good throughout, and these are feeling easier/stronger than they ever have. Cleans first round of 5 felt great each time, second was challenging and the 3rd I wanted to drop the bar on rep 3 but held for all 5.

Really felt like I am breathing better doing workouts like this, noticed my body is staying more upright during movements like WB and cleans and felt like it allowed me to keep moving longer. Never really felt totally gassed or like I needed a long break until I finished the cleans. Stoked about this training session!

Energy: 8

Soreness: 4 – Forearms, lats

Sleep: 5hr + Sleep Quality: 4

Motivation: 7

Training Quality: 8 – lots of improvement over this session last week!

A. AMRAP-1 3-step ring rows x4, rest 2 min = 22/21/19/16 – this felt better throughout my entire body, core felt stronger and like I was pulling from my back.
*1. stretch+ engage 2. pull 3. Turn hands
**First video: https://www.instagram.com/p/BsGtoGZhd3C/
B. 10-12 banded scap pullups x4, rest 2 min = Did this w/blue band, 10reps all 4 rounds, felt a lot better than last week
*7th video 
C1. 4-8 prone shoulder extensions x4, rest as needed = 8reps each round
*3rd drill 
**https://www.instagram.com/p/Bqu9C8LBl5C/
C2. 5 sequenced retractions from low bar: Retract + chest to bar+ rotation while holding retraction + control negative while holding retraction x4, rest as needed
*6th drill = The hardest part of this for me is the rotate up and then back down again part, otherwise felt like this improved over last week as well.
D1. 4-10 bent knee box ring dips x4, rest as needed = 8reps each round, felt solid same as last week, the last 2 reps of rounds 3 and 4 were tough
*3rd video: https://www.instagram.com/p/BqnOol-Bx37/
D2. 4 box wall-climbs x4, rest as needed = This felt better than last week, less hip flexor fatigue and less fatigue in my shoulders too
*Press into ground actively throughout 
**https://www.instagram.com/p/BjNltTxjnPu/
E1. AMRAP-1 bodyweight skull crushers on knees x3, rest as needed = 12/11/10 Felt good. Again, improved feeling over last week
*set up like video but with the bar lower and support yourself on your knees vs your toes
**https://www.instagram.com/p/BpcQzzBl05v/
E2. AMRAP-1 single arm DB rows @ 3131 tempo @ 35# (AMRAP on each arm) x3, rest as needed = 8 each round, I probably could have grinded out another rep or two in the first round. This also felt more solid than last week.
*https://youtu.be/hYOsRm3H748
+
For 15 min:
1 min ski @ hard effort (85-90%)
1 min ski @ easy effort (a pace that you can recover at)
1 min ski @ moderate effort (70-75%)

This felt good, paces looked like approx 2:12(hard) 2:30(easy) 2:22 (moderate) for an average of 2:21 and total meters of 3200. Breath recovered quickly afterwards.
+
3 sets for quality:
A1. 30-45 sec. front plank on stability ball
*press into ball with forearms to create stability
A2. 15 side plank arch ups ea. (on forearm)
*https://youtu.be/hYOsRm3H748
A3. 15 1/2 kneeling pallof press ea. 
*https://youtu.be/bLciuseSnjo
+
C/O Symmetry Recovery protocol: 5 reps of each. 

Energy: 5 – I felt a little lightheaded/weak today, like hungry/not enough gas in the tank/too much coffee, once I got moving I felt better and quality didn’t seem to suffer.

Soreness: 7 – Quads/Glutes/Hams

Sleep: 7hr 30min + Sleep Quality: 8

Motivation: 7

Training Quality: 10

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
+
A1. 10 good mornings w/ 55# on back x3, rest as needed
*focus on hip hinge = These felt good, I really had to remind myself of the hip hinge vs. leaning my chest over. I can feel my body getting more used to the hinge movement.
A2. 10 single leg KB RDL ea. leg x3, rest as needed = #35 KB – felt good, similar struggle to the rear elevated (R leg/foot stability) but I can feel that it’s improving week to week and no pain doing this either.
*https://youtu.be/UzWxa33VmU0
B1. 30ft empty BB OH walking lunge in jerk grip x4, rest as needed
*focus on tight midline brace = felt fairly easy to complete
B2. 10 2-KB front squats @ 1411 x4, rest as needed = #26 KB’s these got tough towards the the last round/reps but felt good midline stability throughout. My lower/mid back gets fatigued on these.
+
5x 20 sec. back rack yoke HOLD, rest 1:40
*As heavy as you are comfortable holding. Focus is on a tight brace 

Loads= 60/80/90/100/110 – Good! Felt like the loads were challenging but manageable, could have started a bit heavier.
+
5 sets:
10 cal echo bike AFAP
*2 min walking rest + 1 min complete rest

=This was hard, I was able to get watts up to 600 at my fastest and then they’d drop a bit and stay in high 400’s-mid 500’s the remainder of the time. I felt recovered by the time I was getting back on the bike again. I
+
For 30 min @ sustainable effort:
5 min row = 2:15 pace
5 min ski = 2:28 pace
5 min C2bike = 2:14 pace
+
10-15 min easy cyclical cooldown of your choice 

I felt tired after this workout, good tired (and I think that Echo bike crushed me a little) and was thankful for a rest the following day. My lower/mid back were fairly fatigued towards the end but no pain and no significant soreness/tightness the following day but could feel it during that last 30min part.

Energy: 9

Soreness: 4 – Right Foot/Ham, Glutes, Quads

Sleep: 7hr 30min + Sleep Quality: 8

Motivation: 8

Training Quality: 9

Handstand strength:
A1. 12-15 piked handstand “shrugs” x3, 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/dENCjquzYio

=Felt good, these continue to feel stronger each week
A2. 20-30 sec. tripod headstand w/ legs EXTENDED x3, rest as needed
*balance weight between hands and brace midline

=Good, fairly easy, kept 30s for each round
A3. 10 pelvic tilts in front plank position w/ 3 sec contraction on ea rep x3, 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 front plank vs on the ground
+
B1. 10 2-DB seated overhead press w/ back supported on bench x3, rest 60 sec =25lbs for all 3 sets, last 3-4 reps on set 2&3 were tough. I also start to feel fatigue in my left armpit on these.
B2. 10 2-DB bench press x3, rest 60 sec. = 25/27.5/30 lbs, 30 was challenging but doable, last rep tough
C1. 10 bent over reverse flies x3, rest 60 sec. =15/15/17.5 lbs felt great
C2. 10 2-DB front raises x3, rest =10/10/12.5 lbs – these felt better than they maybe ever have, like more stable maybe or felt stronger
D1. AMRAP-1 seated rope pullups w/ L arm leading x3, rest as needed = 10/9/9
D2. AMRAP-1 seated rope pullups with R arm leading x3, rest as needed =8/6/6
*Arm positioning of this video but start seated with legs together/extended in front of you
**https://www.youtube.com/watch?v=Jua2B6xElAA

These were tough, my arms felt fatigue within the first few reps, I think I did well keeping my core tight and pulling with my back/lats vs all arms.

E. Accumulate 500ft in farmer’s carries varrying modality every 100ft. Rotate through:
1. KBs = 53lbs
2. Farmer’s handles = 40lbs per bar
3. Towel grip on KBs = 35lbs – feel like maybe could have gone heavier
4. Plate pinch grip =25lb plates
5. DBs = 50lb

This was fun! I did a bit more than 100ft/movement, maybe close to double. I felt like I didn’t go heavy enough the first time through so added some more weight and did some more, plus it was fun so 🙂 My grip/forearms started to feel it towards the end.
+
Ido Portal Scap routine- accumulate 15 reps of each
*https://youtu.be/y4Wo095zPnc

Energy: 4

Soreness: 0

Sleep: 7hr 15min + Sleep Quality: 7

Motivation: 6

Training Quality: 9 – a blah day made better by training!

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 box back squats @ 3131 x6, rest as needed
*increase weight due to lower rep count- but keep quality focus

=115/125/135/145/155/165 lbs – These still felt great with the increase in weights, I’m glad I went up w/these weights I felt like I was sandbagging a little! Was able to keep form consistent throughout, the 3rd reps on 155 and 165 were tough.
B1. 15 back to wall unloaded hip hinges using fingers pushing into hips cue @ 3131 x3, rest as needed
*goal is to reinfornce hinging back vs. leaning forward. Set up 6-12 in away from wall.
*Basially this drill but without the PVS and pressing fingers into hips like I showed you: https://youtu.be/YPZSDnV6CF0
B2. 10 barbell RDLs @ 85-105#. x3, rest as needed
*https://youtu.be/M_gSM-lOI1E

=85/90/95 lbs -felt good, challenging weights but not too bad without the tempo
+
3 sets for quality, rest as needed:
1) 10 rear foot elevated DB split squats ea. = 20/25/25 lbs – felt good, slight fatigue last set
*https://youtu.be/rH9Mnt2nxrw
2) 15 barbell hip thrusts @ 65-75#
*shoulders supported on bench
**https://youtu.be/Zp26q4BY5HE?list=RDQMVETSVYpEJ6Q

=65/65/70 lbs felt great! Felt fatigue in last few reps but otherwise weight was easy to manage
3) 10-12 RNT squat knee “pulses” ea. side
*https://www.instagram.com/p/BkXpGqPlJHI/
+
4 sets- goal is to maintain same splits:
15 WB @ 14# to 9ft
15 cal row
15 KBS @ 35#
15 cal C2bike
*Rest 2 min

Total time 18:48, splits were 3:17/3:09/3:14/3:08. This was really fun, WB’s felt really good/fast, felt like I was fully recovered during the rest.
+
10 min practicing DUs

=Best sets were 28/29/31/45 as well as multiple others in the 20’s, much better than the last time I did these. Less foot pain too. I slowed down a bit and that seemed to help like jump/wrist/rope were all moving at the same pace, or at least a pace that allowed me to be more efficient. Arms/shoulders started to fatigue up above 30.