Energy: 6

Soreness: minimal – chest, hips/glutes

Sleep: 7hr 30min + Sleep Quality: 6

Motivation: 8

Training Quality: 7

3 sets:
30 sec front plank w/ feet elevated on bench
8 kick ups to wall ea leg leading
5 kick ups to freestanding ea leg leading
+
HSW 3-4ft into the wall + 16ft lateral walk 8 ea way) x 4-5, rest as needed

^ this portion with you, thank you!! 🙂
+
6 sets:
10 BBJO – first 4 reps AFAP into 6 reps @ sustainable pace
*goal is to maintain footwork on 2nd set of 9
-rest 1 min easy on bike (start time when you get on the bike)

= :47 | :48 | :46 | :46 | :47 | :46
+
Accumulate:
10 rope climbs
50 pike pushups
40 banded strict pullups (choose a band that allows you to do 5-8 reps UB)
200ft plank walk
40 GHD situps
50 weighted vest pushups

= good, used blue band on PU
+
10 min easy C2bike

Energy: 8

Soreness: 4

Sleep: 8hr + Sleep Quality: 8

Motivation: 7

Training Quality: 7

AM
Crossover Symmetry Activation protocol
+
5 sets:
8 cal ski
2.2.2.2 CTB
-rest 30 sec-
–rest an extra 1 min after set 3–
**rest as little as possible to maintain UB 2’s

= 2:12 | 2:42 | 2:32 | 2:40 | 2:46

Increased rest to strict 20sec between, was able to complete CTB much more consistently and efficiently and higher percent of these touching bar vs past few weeks.
+
Alt EMOM 20 min:
min 1: 30 sec max WW
min 2: 40 sec max DU

^ missed this

PM
EMOM 8 min:
9 BFB AFAP
*work on fast ‘pop’ off of the ground

= felt a little slower this week but was still hitting consistent times throughout, right at 29-30sec for all sets.
+
For 20-30 min:
3 min run
1 min walk
*self directed effort based on how you’re feeling

= felt pretty solid and was able to keep consistent on a 6:50-7:10 km/hr pace throughout (I think that’s correct on the pacing metric – that’s definitely the number just not sure which measurement).

Energy: 7

Soreness: 4 shoulders/lats

Sleep: 8hr + Sleep Quality: 8

Motivation: 7

Training Quality: 8

AM
Prep:
3 x through:
5 cook squats
10 pressing snatch balance – empty barbell
6 handstand “cat-cows” on wall
*https://youtu.be/nsAHPxf1jlM
+
A1. 1 snatch balance @ heavy x 6, rest 30 sec

= 100lb
A2. 2 TNG squat snatch @ mod x 6, rest 90 sec
*slight weight increase from last week

= 85lb felt great today
B1. 12-16 2-KB seated strict press @ 26# ea x 3, rest 1 min

= 14’s all sets
B2. 10-12 2-DB standing push press @ 35# ea x 3, rest 2-3 min

= 12’s all sets
C1. 50 sec seated banded rows x 3, rest 1 min

= 29 | 30 | 28
C2. 50 sec 2-KB bench press x 3, rest 1 min
*choose a weight that you can move for 50 sec straight

= 21 | 26 | 24 – w/26# KB
D1. 12 stagger stance 1-KB russian swings ea x 3, rest 1 min

= 40# KB
D2. 18 unloaded single leg glute bridges x 3, rest 1 min

= good ^

PM
E2MOM x 30 min:
30 sec standing C2bike fo max cals – damper at 10
1:00 easy spin – damper at 1
30 sec rest

= did 30 min sustainable on AB instead

Energy: 7

Soreness: 3-4 right shoulder/felt tightness

Sleep: 8hr 20min + Sleep Quality: 9

Motivation: 7

Training Quality: 7

AM
3 sets:
5 per leg freestanding handstand kick ups (5 left / 5 right)
8-10 plate step ups on 35# plate **note higher plate
*https://youtu.be/2YRciwP6WBg

= 8 reps on plate step ups
+
5 min playing with HS walks – focus on pressing into the ground

= nothing significant, 6 steps one time for a max distance today.
+
4 sets:
30 sec HS hold – face away
10 pushups
2 wall walks (Open standard)
-rest 90 sec-

= good
+
Alt EMOM 24 min:
min 1: 30 sec max KHSPU
min 2: 30 sec max DU
min 3: 30 sec max TTB
min 4: 30 sec max distance walking lunge steps
min 5: 30 sec max pullups – kipping
min 6: Rest

= 8 | 7 | 9 | 8 on hspu

52 | 52 | 50 | 52 on DU’s all unbroken, woo!

9 | 10 | 9 | 10 on TTB all in 3 sets all starting with a set of 4

60 | 64 | 62 | 68 on WL

10 | 9 | 9 | 9 on PU all in 3 sets starting with a set of 4
+
10 min shoulder recovery of your choice- can be C/O Sym.. stretching.. CARs..

PM
Accumulate, for quality: 6-10 Squat cleans @ 93-96%

= Did 7 total reps at 150×2 | 152×2 | 154×3

https://youtube.com/shorts/3HUCt4TCBzM?feature=share
+
2 FS @ 88-94% x 4, rest as needed

= 160lb (86%)

https://youtube.com/shorts/ES71xXwNktc?feature=share
+
A1. 12 barbell hip thrusts x 4, rest 90 sec
*increase loading

= 135
A2. 6 double hamstring curl eccentrics w/ sliders x 4, rest 90 sec

Energy:

Soreness:

Sleep: 6hr 25min + Sleep Quality: 6

Motivation:

Training Quality:

AM
Crossover Symmetry Activation protocol
+
4 sets:
8 cal ski
2.2.2.2 CTB
-rest 30 sec-
–rest an extra 1 min after set 2–
**rest as little as possible to maintain UB 2’s

= 2:20 | 2:21 | 2:46 | 2:33

Ski taking approx 40sec, sticking to approx 20sec rest between CTB sets.
+
AMRAP 16 min:
2 wall walks
6 TTB
2 wall walks
12 cal row

PM
EMOM 10 min:
8 BFB AFAP
*work on fast ‘pop’ off of the ground

= 26-28sec to finish consistent across sets
+
For 20-30 min:
2 min run
1 min walk
*self directed effort based on how you’re feeling

^ good

Energy: 6

Soreness: 4 shoulders

Sleep: 6hr + Sleep Quality: 7

Motivation: 4

Training Quality: 6

AM
Prep:
3 x through:
5 cook squats
10 pressing snatch balance – empty barbell
6 handstand “cat-cows” on wall
*https://youtu.be/nsAHPxf1jlM
+
A1. 1 snatch balance @ heavy x 6, rest 30 sec

= 100lb
A2. 3 TNG squat snatch @ mod x 6, rest 90 sec
*slight weight increase from last week

= 75lb – wow I read this rep scheme backwards, and completely wrong in generally … I did 6 sets of 6 FACE PALM! Haha no wonder I couldn’t go up in weight from LW
B1. 10-15 2-KB seated strict press @ 26# ea x 3, rest 1 min

= 12 reps across sets
B2. 8-10 2-DB standing push press @ 35# ea x 3, rest 2-3 min

= 10 reps across sets
C1. 45 sec seated banded rows x 3, rest 1 min

= red band – 25 | 24 | 25
C2. 45 sec 2-KB bench press x 3, rest 1 min
*choose a weight that you can move for 45 sec straight

= 26lb KB – 22 | 21 | 22
D1. 10 stagger stance 1-KB russian swings ea x 3, rest 1 min

= 35lb KB
D2. 15 unloaded single leg glute bridges x 3, rest 1 min

= good

PM
E2MOM x 30 min:
30 sec standing C2bike fo max cals – damper at 8
1:00 easy spin – damper at 1
30 sec rest

= first round got 13 cals and in 2 additional sets randomly throughout, then 12 cals for all remaining sets.

Energy: 7

Soreness: none

Sleep: 9hr 20min + Sleep Quality: 9

Motivation: 7

Training Quality: 7

AM
3 sets:
5 per leg freestanding handstand kick ups (5 left / 5 right)
8-10 plate step ups on 25# plate
*https://youtu.be/2YRciwP6WBg

= did 8’s on the plate step ups, felt stronger and more stable than LW.
+
5 min playing with HS walks

= solid! Best session I’ve had with these in awhile.

https://youtube.com/shorts/XHRDq3nYY80?feature=share
+
A1. 15ft lateral HSW on wall each way (30ft total) x 3-4, rest as needed

= did 3 sets ea way total – shoulders start to feel fairly fatigued by the end of these. Keeping rest to 2min between sets. Right hand leading is stronger/more consistent.
A2. 3 wall walks + 15 alt shoulder taps on final walk x 3-4, rest as needed

= 3 total sets
+
For time:
50 KHSPU
*5 min cap

= 47 reps at time cap. Started out with 2 sets of 6 then 2 sets of 5 then 2 sets of 4, then 4 sets of 3, then 2 sets of 2. Tried to keep to 10sec rest and for the most part, stuck to that, increasing slightly to 12-15sec at times towards the end.
+
For time:
50 TTB
*4 min cap

= 46 reps at time cap. Started with 4 sets of 4 then went to 3’s then 2’s at 25 reps so reps (25-46 were in 2’s).
+
For time:
40 kipping pullups
*4 min cap

= 3:59 did the first half in sets of 4’s then 3’s then went to a few 2’s and last 12 reps as fast singles.
+
Accumulate, for quality:
20 uneven grip rope pullups ea way
60 sec single arm hang from rings ea side
+
10 min shoulder recovery of your choice- can be C/O Sym.. stretching.. CARs..

PM
1.1 Squat clean @ 90-94% x 3-4, rest 20 sec between lifts / rest 2 min between sets

= 2sets at 145lb and 2 at 147lb (percentage was supposed to be 148-155lb today).

https://youtube.com/shorts/GTSp35Bp6Lw?feature=share
+
2-3 FS @ 85-90% x 4, rest as needed

= 155lb for 2×4

https://youtube.com/shorts/sj_Uvb_fZ4k?feature=share

+
A1. 15 barbell hip thrusts x 4, rest 90 sec
*increase loading

= 125lb
A2. 20 stagger stance single arm russian KBS x 4, rest 90 sec
*10 ea side

Energy: 4 (morning) 8 (afternoon – felt much better)

Soreness: 5 – shoulders/traps/lats

Sleep: 7hr 30min + Sleep Quality: 8

Motivation: 7

Training Quality: 6-7ish

AM
Crossover Symmetry Activation protocol
+
6 sets:
8 cal ski
6 CTB
-rest 30 sec-
–rest an extra 2 min after set 3–

= shoulders felt very fatigued today, sets were taking 1:48-just under 2min in first sets and as long as 2:20 in later sets. CTB again, started to feel better and more consistent touches to bar towards end of sets.
+
5 RFT:
4 wall walks
8 TTB
8 KHSPU
*rest 1 min btw sets

^ skipped this (short on time)

PM
EMOM 10 min:
7 BFB AFAP
*work on fast ‘pop’ off of the ground

= great! Was finishing consistently across sets at :26 felt efficient and consistent with footwork and never felt like breathing was out of hand
+
3 rds @ conversational pace:
800m run outside
2k C2bike

= good! This stuff has been very solid feeling with being in the last little push of this cut

Energy: 5

Soreness: 5 – shoulders, lats, traps

Sleep: 7hr 40min + Sleep Quality: 7

Motivation: 6

Training Quality: 6

AM
A1. 1 snatch balance @ heavy x 6, rest 30 sec

= 110lb

Struggled with these today, was very in toes and felt slow dropping under bar. Video is of one of the better reps. Not super concerned, my shoulders were feeling tired and I think was just an off day.

https://youtube.com/shorts/3ZIy_4ZoH3g?feature=share
A2. 5 TNG squat snatch @ mod x 6, rest 90 sec

= 80lb
B. Build to a heavy strict press

= 92lb
C. Build to a heavy bench press

= 145lb
D1. 6 single leg snatch grip RDLs ea x 4, rest 1 min

= 85lb
D2. 15 snatch grip lat sweeps on GHD x 4, rest 1 min
*15-35# bar
**https://youtu.be/0uDDWAW6ylU?list=UUCDN1sR31E6uSu6TJvaTijQ

PM
OFF

Energy: 7

Soreness: none

Sleep: 7hr 15min + Sleep Quality: 6

Motivation: 7

Training Quality: 7

AM
3 sets:
5 per leg freestanding handstand kick ups (5 left / 5 right)
8-10 plate step ups on 10# plate
*https://youtu.be/2YRciwP6WBg
+
5 min playing with HS walks

= nothing significant today, best walk was 4 steps x3. Still feeling great about how controlled I am in lockup’s and even in a HS hold and sometimes feeling frustrated that the walking isn’t improving (I know I’m getting stronger and trust that it will come) sometimes, like today, feel like I’m not.

https://youtube.com/shorts/0AFOopD6yFA?feature=share
+
A1. 15ft lateral HSW on wall each way (30ft total) x 3-4, rest as needed

= slightly more difficult doing this with left hand leading/in the direction of my left hand.
A2. 2 wall walks + 15 alt shoulder taps on final walk x 3-4, rest as needed
+
1 RFT:
5 rope climbs
30 K pullups

= 4:02 – 5sec rest between reps on first 3 rope climbs had to go up to 8sec on last 2. 15sec transition to PU. All sets of 4’s through 24 reps on PU (then 3/3) with 10sec rest consistent across. Both felt very strong.
+
1 RFT:
15 2-DB power snatch @ 35# ea
30 K HSPU

= 4:28 – Snatch in sets of 5 with 10sec rest between, 20sec transition to HSPU (felt like I was breathing very hard). Did HSPU in sets of 5 across, this was very difficult in last 2 sets. Kept to 10-12 sec rest up until leading into last 3 sets (was more like 20sec rest).
+
1 RFT:
20 2-DB box step overs
35 TTB

= 4:54 – did step over in 12/4/4 only bc I tripped on 16th rep so set dB down for 2sec then back to it. 30sec transition. TTB in sets of 4 throughout (last set of 3) with 10sec rest between sets through most, had to increase to 12-15sec for last 3 sets.
+
10 min shoulder recovery of your choice- can be C/O Sym.. stretching.. CARs..

PM
1.1 Squat clean @ 88-90% x 3-4, rest 20 sec between lifts / rest 2 min between sets

= 145lbs

https://youtube.com/shorts/j_xOUdqRDKo?feature=share

+
4 FS @ 85% x 4, rest as needed

= 160 (should have been 160lb) went down to 150lb bc was feel a bit buried during warmup so stayed a bit under for the day, felt good and not too taxed

https://youtube.com/shorts/VOu5SqxDG2Q?feature=share
+
A1. 20 barbell hip thrusts x 4, rest 90 sec
A2. 20 russian KBS x 4, rest 90 sec