Energy: 7

Soreness: 2

Sleep: 8hr + Sleep Quality: 8

Motivation: 8

Training Quality: 6 – physically, quality wasn’t bad, but mentally was a more difficult day

A. AMRAP-1 3-step ring rows x4, rest 2 min = 15/15/15/14, felt fatigue in my grip forearms
*1. stretch+ engage 2. pull 3. Turn hands
**First video: https://www.instagram.com/p/BsGtoGZhd3C/
B. 10 banded scap pullups x4, rest 2 min
*7th video 

I’m not super sure I was doing this right, the first set I was swinging a bit but the last 3 got better. Is it more of a push away from the bar or a pulling up using scaps, or think normal scap pullup?
C1. 4-6 prone shoulder extensions x4, rest as needed =Did 6
*3rd drill 
**https://www.instagram.com/p/Bqu9C8LBl5C/
C2. 4 sequenced retractions from low bar: Retract + chest to bar+ rotation while holding retraction + control negative while holding retraction x4, rest as needed
*6th drill
D1. 4-8 bent knee box ring dips x4, rest as needed
*3rd video: https://www.instagram.com/p/BqnOol-Bx37/
D2. 3 box wall-climbs x4, rest as needed = I feel this in my hip flexors, weird? This was challenging.
*Press into ground actively throughout 
**https://www.instagram.com/p/BjNltTxjnPu/
E1. AMRAP-1 bodyweight skull crushers on knees x3, rest as needed
*set up like video but with the bar lower and support yourself on your knees vs your toes
**https://www.instagram.com/p/BpcQzzBl05v/

=10/9/10 – These got better with each set, Gabe helped correct my form a bit and I could feel it more in my triceps. (I’m still feeling them 2 days later).
E2. AMRAP-1 single arm DB rows @ 3131 tempo @ 35# (AMRAP on each arm) x3, rest as needed = 8/7/6
*https://youtu.be/hYOsRm3H748
+
For 15 min:
1 min ski @ hard effort (85-90%)
2 min ski @ easy effort (a pace that you can recover at)

Hard pace I was keeping about 2:10 pace, easy was between 2:25-2:30
+
3 sets for quality:
A1. 30-40 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: 9

Soreness: 2 mid/upper back

Sleep: 7hr + Sleep Quality: 6

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. 5-7 tempo barbell RDLs @ 65-85# @ 5111 x5, rest as needed
*same positioning we drilled on Monday. Hips to back. Focus on keeping upper back tight (retract scaps!) to keep tje barbell close to you during eccentric. Lower barbell to just below knees

Loads=65/75/85/85/85 – Felt good
*https://youtu.be/2IDgXIPxB2o
B1. 8 unilateral KB front rack squats @ 3131 tempo ea. x4, rest as needed
*focus on keeping torso upright and not creating a counter-lean against the weight of the KB.
*https://www.youtube.com/watch?v=z4l6gv8aGg0

=#35 KB – this got hard in the later reps, felt fatigue in my back/arms (like everything working to stabilize? if that makes sense) more than legs/glutes
B2. 6 2-KB lateral lunge+ curtsey lunge ea. way x3, rest as needed
*26# ea.
*3rd video: https://www.instagram.com/p/BuZ9RbHn_cD/

=felt good, challenging in later reps
B3. 10-12 single leg elevated glute bridges ea. (stack 1-2 45# plates) x3, rest as needed
*https://youtu.be/zI0yglubLpE

=2plates, felt good
+
4 sets:
*focus on every movement is keeping tension in your midline. Work on breathing WHILE mainintaining a midline brace. Choose weight accordingly
*rest as needed between movements to maintain quality
50ft back rack yoke carry = added 30lbs
50ft 2-KB front rack carry = #35 KB’s
50ft 2-DB OH carry = #26 KB’s, #35’s for last set
50ft front rack yoke carry = no added weight
50ft sandbag bear hug carry = 100lb
50ft single arm KB farmer’s carry (resist lean!) ea. side =#53 KB

Front rack felt better, still really challenging but noticed an improvement in breathing. I think I could/should have done the OH carries w/#35 the whole time.

+
Alt. EMOM 16-20 min:
*all efforts are @ 100%
-10 sec. AB
-12 sec. row
-15 sec. C2bike
-20 sec max ball slams @ 20# (use a slamball- not medball) =14/round, all other movements similar to last week. Did 20min watts/pace, for the most part consistent through rounds.
+
10-15 min easy cyclical cooldown of your choice – C2Bike

Energy: 8

Soreness: 1 Hams/Glutes

Sleep: 7hr 45min + Sleep Quality: 7

Motivation: 8

Training Quality: 8

Handstand strength:
A1. 10-12 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 = These felt better than last week, did 12 each round.
*https://youtu.be/dENCjquzYio
A2. 20-40 sec. tripod headstand w/ knees tucked x3, rest as needed
*balance weight between hands and brace midline = These felt good! Consistent w/30-40s.
*https://youtu.be/m7WtrbHgMhM
A3. 18 supine pelvic tilts 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)
*https://youtu.be/ORZ7HH9zn4w
+
B. Handstand pushup negative: 5-8 sec. x12, rest as needed
*focus on keeping midline tight and ending in a tripod position. Be careful not to rush the last few inches of the descent.

=Did these as 4×3 w/1min rest in between each. First set felt great, second started to get more challenging and third the last few inches struggled to keep slow.
C. 3-5 sec chin over bar hold (supine- chin up position w/ hands) + 5-8 sec. chin up negative x12, rest as needed
*again, don’t rush last few inches of descent

=These were way better this week! Holds over bar felt better and was able to keep them longer in the later reps. Negatives also improved over last week.
D1. 5 seated behind the neck snatch grip strict press x3, rest as needed
*build on each set by feel without compromising shoulder positioning *Loads= 50/55/60 lbs.
D2. 12 single arm DB bent over row w/ 3 sec eccentric ea rep ea, arm x3, rest as needed =#25 DB
D2. 10 single arm DB bench press 2/ 3 sec eccentric ea. rep ea. arm x3, rest as needed =#25 DB
+
Alt. EMOM 15-18: These felt good, did 18min
-20-30 sec. hollow body hold = Getting consistent 20-22s on these
-20-30 sec sorensen hold on GHD
-6 1/2 kneeling pallof presses ea. side = Did these wrong last week (let’s blame Gabe), all good this week.
*https://youtu.be/bLciuseSnjo
+
Ido Portal Scap routine- accumulate 15 reps of each
*https://youtu.be/y4Wo095zPnc

Energy: 9

Soreness: none

Sleep: 7hr 15min + Sleep Quality: 7

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. 5 tempo box back squats @ 3131 x5, rest as needed
*keep load moderate to allow you to focus on staying braced in the midline and not letting your torso drop forward AT ALL when standing up from the box
*SLIGHT increase in weight this week.

Loads= 105/115/120/125/135 – These felt great again, same as last week. Weights felt good with the increase, was able to keep form solid and consistent.

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. 12 single leg rear foot supported DB RDLs ea. x3, rest as needed
*https://youtu.be/CldGGssnBbE

=Used 20lb DB for all 3 sets, this felt better over last week. Not necessarily easier but more efficient, my hamstrings weren’t as fatigued.
+
3 sets for quality, rest as needed:
1) 7 rear foot elevated DB split squats ea.  = 25lb DB
*https://youtu.be/rH9Mnt2nxrw
2) 15 single leg prone banded hamstring curls ea. =Red band
*https://youtu.be/6cTWK7TmO3c
3) 8-10 RNT squat knee “pulses” ea. side =Orange band
*https://www.instagram.com/p/BkXpGqPlJHI/
+
For time:
30 cal AB
30 single arm DB hang clean and jerk @ 30# (split any way)
15 cal AB
30 2-DB hang clean and jerk @ 30# ea.

8:14

I was crushing this (in my mind) until I hit that last movement. Had to break up in 5 sets, took me (I think) a bit more than 2min just that movement. Grip fatigued and once I was fatigued in general I started slowing down/overly controlling the DB’s back down, like wasting too much energy.

Otherwise everything else felt great, went unbroken on the SA C+J’s, AB was solid tried to keep watts at or above 300 watts. This was fun!

Energy: 8

Soreness: 3 shoulders/lats

Sleep: 8hr 15min + Sleep Quality: 9

Motivation: 9

Training Quality: 7

8min AMRAP

12cal AB/20 Hang DB Squat Cleans (#35) = 3rounds +1 = 96reps

This felt great, went unbroken on the DB cleans, kept my AB pace between 300-350 watts each round.

Rest 4min

10min AMRAP

100ft Walking Lunge/15 Burpee to 6″ target = 3 total rounds

Walking lunges felt better than last Saturday but still got hard (fatigued) after the first round. Burpees were terrible, slowed down fast beginning in the first round.

Rest 6min

For Time:

20 GHD situps

20cal Ski Erg

20 Bar facing burpee

20cal Ski

This was great except for burpees, again, not able to do these fast and when I do it jacks my heart rate way up.

Energy: 8

Soreness: 4 (hamstring/glute/core)

Sleep: 7hr + Sleep Quality: 8

Motivation: 8

Training Quality: 9

3/29
A. Rings Hang w/ light RTO* – 3 x AMSAP, Rest 90 sec. =30/33/38
*RTO= Ring turn out
**https://youtu.be/zSEjwq9Hdb4
B. Wall-facing HS Hold – 3x AMSAP, Rest 90 sec. = 50/50/50
B1. Rings Inverted Iso Hold – 3 x AMSAP; Rest 90 sec. =1:25/1:30/1:22
*https://youtu.be/cM3yAbpGsik
B2. Rings Support w/ light RTO – 3 x AMSAP; Rest 90 sec.=18/20/18 felt better this week
*https://youtu.be/-Jbv5_owRIA
C1. Rings False-grip Lock-off – 3 x AMSAP; Rest 90 sec. =23/24/23 felt better this week
*https://youtu.be/9-4eJG7Czc0
C2. Rings Bottom of Dip Support – 3 x AMSAP; Rest 90 sec. =6/7/7 still most challenging one but this felt more stable/better this week
*https://youtu.be/IWVCchxhG4Y
D1. Rings Row Lock Off – 3 x AMSAP; Rest 90 sec. =42/44/42
*https://youtu.be/WzTjS-4WqqE
+
20 min ski erg @ sustainable effort (goal is to end at the same pace that you start at) 
*record avg 500m pace
**Here is a good video on ski technique: https://youtu.be/IvqnHWRhZg4

=2:23.9, 4190m total. This felt great, efficient, and again, not super taxed afterwards, was able to get my breathing normal fairly quickly and felt like I could have kept going. My right foot started to feel fatigued/tired in the last 5-8 min, no pain just noticed it. Also noticed this was a bit faster than last week.
+
4 sets for quality: = I like this! abs feeling it this morning
A1. Tall plank leg lifts- 10 alt reps w/ 3 sec hold (focus on keeping lower abs engaged and squeezing glute) 
*1st video: https://www.instagram.com/p/BucFfQxnraH/
A2. Tucked hollow body hold w/ alternating SLOW single leg extensions- 20-30 sec.
A3. KB supported supine trunk rotations- 10 alt reps = I used a #26 KB, does weight matter here?
*1st video: https://www.instagram.com/p/BplJWyon21l/
+
C/O Symmetry Recovery protocol: 5 reps of each. = Felt good

Energy: 6

Soreness: 6 (hamstrings/biceps/chest/back)

Sleep: 7hr + Sleep Quality: 4

Motivation: 5 – was not feeling it today, despite being excited for the workout. Mood changed pretty quickly though once I got moving and ended up have a great session.

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. 5 tempo barbell RDLs @ 65-85# @ 5111 x5, rest as needed = 75lbs felt good, even though light weight it was tiring and could feel my upper back working, yay!
*same positioning we drilled on Monday. Hips to back. Focus on keeping upper back tight (retract scaps!) to keep tje barbell close to you during eccentric. Lower barbell to just below knees
*https://youtu.be/2IDgXIPxB2o
B1. 6 unilateral KB front rack squats @ 3131 tempo ea. x4, rest as needed = 35lb KB felt good, these got my heart rate up, they were surprisingly challenging.
*focus on keeping torso upright and not creating a counter-lean against the weight of the KB.
*https://www.youtube.com/watch?v=z4l6gv8aGg0
B2. 5 2-KB lateral lunge+ curtsey lunge ea. way x3, rest as needed
*26# ea. = felt pretty easy
*3rd video: https://www.instagram.com/p/BuZ9RbHn_cD/
B3. 10 single leg elevated glute bridges ea. (stack 1-2 45# plates) x3, rest as needed = also felt fairly easy but even a few hours after being done I already feel my glutes
*https://youtu.be/zI0yglubLpE
+
3 sets:
*focus on every movement is keeping tension in your midline. Work on breathing WHILE mainintaining a midline brace. Choose weight accordingly
*rest as needed between movements to maintain quality
50ft back rack yoke carry – added 20lbs
50ft 2-KB front rack carry – 35lb KB’s
50ft 2-DB OH carry – whoops I missed this, shit just realizing now as I’m reading
50ft front rack yoke carry – yoke only, no extra weight
50ft sandbag bear hug carry – 1oolb sandbag
50ft single arm KB farmer’s carry (resist lean!) ea. side – 53lb KB

This was my first time doing anything with the yoke, I loved the back rack carry and hated the front rack haha! Front rack was the hardest of all of these, I struggled to breath and keep everything tight. Maybe it was something I’m not used to that made it challenging, I think it got better each round. Everything else was manageable, this was fun!
+
Alt. EMOM 12 min: This was fun too!
*all efforts are @ 100%
-10 sec. AB (7/8 cal)
-12 sec. row (4 cal)
-15 sec. C2bike (7/8 cal)
-20 sec max ball slams @ 20# (use a slamball- not medball) -was getting 10-12 each round
+
10-15 min easy cyclical cooldown of your choice  – C2 bike

Energy: 8

Soreness: 5 (hamstrings)

Sleep: 7hr 15min+ Sleep Quality: 1

Motivation: 5

Training Quality: 6/7

Handstand strength: = good here nothing to note.
A1. 10 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
A2. 20-30 sec. tripod headstand w/ knees tucked x3, rest as needed
*balance wiehgtn between hands and brace midline
*https://youtu.be/m7WtrbHgMhM
A3. 15 supine pelvic tilts 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)
*https://youtu.be/ORZ7HH9zn4w
+
B. Handstand pushup negative: 5-8 sec. x10, rest as needed
*focus on keeping midline tight and ending in a tripod position. Be careful not to rush the last few inches of the descent. = I started struggling with the last little part of the descent in reps 6-10.
C. 3-5 sec chin over bar hold (supine- chin up position w/ hands) + 5-8 sec. chin up negative x10, rest as needed
*again, don’t rush last few inches of descent =3sec hold was pretty consistent, closer to 8sec consistent on descent. Descent was good for most every rep, not easy necessarily but I don’t think my form broke down much. My biceps started to fatigue pretty bad towards the end.
D1. 5 seated behind the neck snatch grip strict press x3, rest as needed = 55lbs felt good
*build on each set by feel without compromising shoulder positioning
D2. 10 single arm DB bent over row w/ 3 sec eccentric ea rep ea, arm x3, rest as needed=25lbs
D2. 8 single arm DB bench press 2/ 3 sec eccentric ea. rep ea. arm x3, rest as needed=25lbs
+
Alt. EMOM 12:
-20-30 sec. hollow body hold = 20-25sec consistent for each set
-20-30 sec sorensen hold on GHD = 25-30sec consistent on each set
-6 1/2 kneeling pallof presses ea. side = 55lbs
*https://youtu.be/bLciuseSnjo
+
Ido Portal Scap routine- accumulate 12 reps of each
*https://youtu.be/y4Wo095zPnc

Energy: 8

Soreness: 2 – R. Foot

Sleep: 8hr 30min + Sleep Quality: 8

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. 5 tempo box back squats @ 3131 x5, rest as needed
*keep load moderate to allow you to focus on staying braced in the midline and not letting your torso drop forward AT ALL when standing up from the box.

Loads were 95lb/105/115/115/125 – these felt great, drive through legs no pain/discomfort yay!
B1. 10 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 single leg rear foot supported DB RDLs ea. x3, rest as needed

=used 25lb DB’s the first round then went down to 20lb DB’s for last 2 sets. This was way harder on my right leg, single leg doesn’t feel as stable on my right when I am doing hinging movements, something with the slight bend in the knee and my hamstring feeling tight. They felt better/easier to do each set though.
*https://youtu.be/CldGGssnBbE
+
3 sets for quality, rest as needed:
1) 5 rear foot elevated DB split squats ea. = 25lbs
*https://youtu.be/rH9Mnt2nxrw
2) 10 single leg prone banded hamstring curls ea. =blue band
*https://youtu.be/6cTWK7TmO3c
3) 6-8 RNT squat knee “pulses” ea. side =orange band
*https://www.instagram.com/p/BkXpGqPlJHI/
+
AMRAP 12 min:
20 alt HANG DB snatch @ 35#
20 power cleans @ 75#
20 BFB

=2+32 total.

Struggled to be efficient w/DB snatch, I’ve never done these as hang, only from the floor. I had a hard time switching hands and wasted energy taking too much time. Broke these in sets of 2 the first round and 3 sets the 2nd and 3rd round.

Power cleans were easiest of the 3 mvmnts. I broke them up into sets of 2 both rounds and ended the wkout on a set of 12.

BFB gassed me, I tried to go right into them after the cleans and just continue to move. I always feel like I should/could be going faster but if I try going faster my heart rate spikes. This was probably my limiter here.

Energy: 8

Soreness: 7 Calves/Quads/Lats/Traps/Shoulders

Sleep: 8hr + Sleep Quality: 9

Motivation: 9

Training Quality: 8

For 60 min @ sustainable effort:
400m run (If this bothers your foot- AB 20 cals)
30 russian KBS @ 35#
100ft 2-KB farmer’s carry @ 35# ea.
100ft walking lunge
500m row
30 abmat situps
30 single arm DB hang squat cleans (total) @ 20-25#
20 ghd hip extensions
1k C2 bike
100ft sandbag bear hug carry @ 100#
30 alt DB russian twists

=3rounds (finished 30s short of the 60min, did not start another run). Loved this, it was really fun! Maybe could have pushed the pace a bit faster.

Ran, foot felt good. A little tight/sore from DU’s 3 days prior but felt good during and did not cause any additional pain/soreness after.

Used #20 for the DB squat cleans. These spiked my heart rate more than any other movement.

Walking lunges (fatigue) and DB squat cleans (heart rate) were the most challenging.