Energy: 8

Soreness: 7 Calves/R. Foot/Glutes/Quads

Sleep: 7hr 45min + Sleep Quality: 9

Motivation: 5

Training Quality: 7

*I want to run these holds for a few weeks to build some connective tissue strength in these positions. This will set you up to be able to safely progress into pulling/ pressing from these positions. 
A. Rings Hang w/ light RTO* – 3 x AMSAP, Rest 90 sec. =25s/30s/35s
*RTO= Ring turn out
**https://youtu.be/zSEjwq9Hdb4
B. Wall-facing HS Hold – 3x AMSAP, Rest 90 sec. =52s/50s/48s

left shoulder feels fatigued faster than right doing this
B1. Rings Inverted Iso Hold – 3 x AMSAP; Rest 90 sec. = 1min45s/1min32s/1min20s
*https://youtu.be/cM3yAbpGsik
B2. Rings Support w/ light RTO – 3 x AMSAP; Rest 90 sec. =20s/17s/16s

I struggle a bit to get the turn out with this but it felt stronger/more stable than last week.
*https://youtu.be/-Jbv5_owRIA
C1. Rings False-grip Lock-off – 3 x AMSAP; Rest 90 sec. =20s/21s/18s
*https://youtu.be/9-4eJG7Czc0
C2. Rings Bottom of Dip Support – 3 x AMSAP; Rest 90 sec. =5s/7s/7s

This one is the most challenging for me, I barely get into the position and hold and just can’t keep it. Combo of soreness from the week and fatigue after some of the previous movements might contribute but even fresh I don’t think this would be much better.
*https://youtu.be/IWVCchxhG4Y
D1. Rings Row Lock Off – 3 x AMSAP; Rest 90 sec. =40s/36s/35s
*https://youtu.be/WzTjS-4WqqE
+
15 min ski erg @ sustainable effort (goal is to end at the same pace that you start at) 
*record avg 500m pace = 2:25 ave/500m, 3110m total

This felt good the whole way through, I felt like I could have kept going (wasn’t gassed at the end) but the pace was challenging enough. The video helped too, I felt my abs engage more than I ever have doing this movement. Felt more efficient.
**Here is a good video on ski technique: https://youtu.be/IvqnHWRhZg4
+
3 sets for quality: =Good
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 
*1st video: https://www.instagram.com/p/BplJWyon21l/
+
C/O Symmetry Recovery protocol: 4 reps of each. =Good

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
*https://youtu.be/dENCjquzYio

=Did 12 each round, these felt better this week
A2. 20-40 sec. tripod headstand w/ knees tucked x3, rest as needed
*balance wiehgtn between hands and brace midline
*https://youtu.be/m7WtrbHgMhM

=Getting btwn 30-35 sec on these, they feel solid.
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.

=First 4 felt great, second 4 started to lose it in the last few inches, same with last 4. I rested 1min between each set of 4 and 15s between each rep.
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! I was able to keep the hold over the bar for the full 3-5s for all 12 reps (last week the last 2/3 reps were struggle bus). All negatives were closer to 8s too.
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
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: = All of this felt good, did 18min
-20-30 sec. hollow body hold = Consistent in 20-22s each round
-20-30 sec sorensen hold on GHD
-6 1/2 kneeling pallof presses ea. side – I did this 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: 7

Soreness: 7 Shoulders/Lats/Quads/Hams – everything?

Sleep: 7hr + Sleep Quality: 7

Motivation: 8

Training Quality: 6

Build to a comfortable single squat snatch = 95lb and 100lb – these felt good/easy but they weren’t quite full squat snatch (especially the 100lb) so I stopped. I struggle in general, and definitely did today, with getting under the bar/catching it lower.
*film

https://youtu.be/T2_dV4Y7fM4

95lbs

https://youtu.be/esDGSdnqCcY

100lbs
+
Build to a comfortable single squat clean = 145lb – this felt great, first time I’ve really done anything above 135lb since early January. Last 3 lifts (135/140/145) felt slow off the floor and like my pull and/or dropping underneath was slow, also like I wasn’t keeping the bar very close to me.
*film

https://youtu.be/umWZIpHxi30

135lb+140lb

https://youtu.be/pm0fG-lXZOQ

145lb
+
10 min to establish max UB set of DU = 23, what a disaster I could not get it together to save my life. Couldn’t get in a good rhythm, and then my R. foot and shin started to hurt/cramp. I was getting a lot of sets in the 11-17 range and any time I got to around 20 my shoulders really started to feel fatigued.
*film

https://youtu.be/GI2A_CRKRDw
+
Row Step Test
Row 16 cal @ 600 cal p/hr pace, Rest 1 min
Row 16 cal @ 650 cal p/hr pace, Rest 1 min
Row 16 cal @ 700 cal p/hr pace, Rest 1 min… continue pattern until you are unable to hold pace for the interval = 1150 or 1200 – I don’t really feel like I held 1200 the entire time, lost it around 14cal. This was harder to keep the pace consistent especially in the earlier rounds. Was easy until about 1050 pace.
+
10 min quad smashing w/ BB
+
Big-3 core routine
A. McGill Curl-up – 2 sets of (5 x (10sec hold + 5sec rest)) on each side
B. Rotating Elbow Plank – 2 sets of (5 x (10sec left / 5sec middle / 10sec right / 5sec middle)
C. Bird-dog – 2 set of (5 x 10sec hold + 5 sec rest)) on each side
*for A / C complete all reps on one side before the other!

Energy: 7

Soreness: 5 low back/glutes/hamstring

Sleep: 8hr 10min + Sleep Quality: 7

Motivation: 7

Training Quality: 7

3/19
A. Strict Press Build to a heavy single = 85lbs, failed attempt @90lbs
B. Single arm DB 5RM: Establish on each arm separately (your score may be different for each arm) = 35lb both arms, left arm felt a bit easier than right, last 2 reps on both arms was tough but feel like form was still solid.
+ 
5 Min AMRAP: Bar Facing Burpees (jump up and jump back standard- feet must travel together) = 56, first two minutes I was getting 12 reps and that slowed a bit midway through then pushed the last minute as fast as I could, wasn’t super happy with this number. My breathing wasn’t terrible, my arms/chest started to fatigue which was probably more of the limiter.
+
For time:
100 WB @ 14# to 9ft = 4min 45s broke this up as 4 x 15 then 4×10, felt great through the first 60 then my arms started to die. Legs were good, breathing good, arms jello.
+
Crossover Symmetry Recovery Protocol: 5 reps of each movement, rest as needed to maintain quality = good even after shoulders/arms feeling tired the x5 was good and able to maintain.
+
10 min. of pec/tricep smashing

Energy: 8

Soreness: 2 glutes/quads/shoulders

Sleep: 8hr 30min + Sleep Quality: 9

Motivation: 10

Training Quality: 8

A. Deadlift Build to a COMFORTABLE SINGLE without pushing into any pain =255lbs
* film

225lbs (no belt) and 245lbs (belt) – http://vBYC14Axa8U

both fairly easy, wanted to go w/o belt for as heavy as possible. Tony watched 245lb and 255lb(below) and suggested I move the camera angle, he also said that the 245 lift looked like I was leaning into my right leg more, I felt a bit unbalanced while doing it too.

255lbs (belt) – https://youtu.be/Axdo1stCNUk

Looked easier in the video than it felt. Felt heavy off the ground, and that’s where I feel the tightness in my R hamstring the most; once I got it moving it felt pretty good and like I was driving equally through both legs. Tony said he thought this one looked more equal than the 245 lift. I felt stronger doing these weights than I did the last time (maybe early January) I did them, like I was able to push through the floor more. I still feel a sense of not as much strength/power due to that leg tightness but no pain through any of this.

B. Build to a heavy single bench press = 130lbs, felt easy, no struggle; almost wish I had tried 135 (my current max).
+
3×10 sec. to establish max watts on AB, rest as needed = 692/843/869
+
10 min AB for max calories = 123 calories
*Record average watts =273

and RPM =58 (these are the numbers the bike said, however I started the bike 30s before I started the workout, don’t know if that affects the numbers or not). I tried to keep an average of 12cal/min – was able to keep it for the most part. I slowed a little around min 4/5/6 and then sprinted the last 90s. Felt good, could feel my lesser food intake here like I didn’t have as much gas in the tank at the end than I normally do.
+
10 min. cyclical cooldown of your choice
+
Big-3 core routine – good, nothing to note
A. McGill Curl-up – 2 sets of (5 x (10sec hold + 5sec rest)) on each side
B. Rotating Elbow Plank – 2 sets of (5 x (10sec left / 5sec middle / 10sec right / 5sec middle)
C. Bird-dog – 2 set of (5 x 10sec hold + 5 sec rest)) on each side
*for A / C complete all reps on one side before the other!
https://www.youtube.com/watch?v=fj_RvcrMd8w

Establish 2 max holds for each, Rest 90 sec. between sets. Rest to recovery between movements (when you go from A to B to C…)

A. Rings Hang w/ light RTO* – 2 x AMSAP, Rest 90 sec.  = 40s/36s (struggled to maintain and active shoulder second round – feel like it probably looked ugly)
*RTO= Ring turn out
**https://youtu.be/zSEjwq9Hdb4
B. Wall-facing HS Hold – 2x AMSAP, Rest 90 sec. =75s/55s (shoulders/lats fatigue fast second round)
B1. Rings Inverted Iso Hold – 2 x AMSAP; Rest 90 sec. =110s/70s (forearm/grip fatigue)
*https://youtu.be/cM3yAbpGsik
B2. Rings Support w/ light RTO – 2 x AMSAP; Rest 90 sec. =20s/19s (struggled to lock my elbows and/or feel stable in this position)
*https://youtu.be/-Jbv5_owRIA
C1. Rings False-grip Lock-off – 2 x AMSAP; Rest 90 sec. = 22s/22s
*https://youtu.be/9-4eJG7Czc0
C2. Rings Bottom of Dip Support – 2 x AMSAP; Rest 90 sec. = 8s/7s 
*https://youtu.be/IWVCchxhG4Y
D1. Rings Row Lock Off – 2 x AMSAP; Rest 90 sec. = 32s/38s 
*https://youtu.be/WzTjS-4WqqE
+
3 min AMRAP: hand- release push-ups = 36 – first 10 felt easy and then got increasingly difficult – fatigue in chest and arms, felt okay keeping my core tight and after watching the video I did better than I felt not worming off the ground.

https://youtu.be/3QAcAyhxWK0
*Film- focus on not “worming” off of the ground. Keep core tight.+Crossover Symmetry 

Recovery protocol: 4 reps ea. drill – Felt good, 4 reps felt easy like I could have done a little more then when I got to the last 2 movements started to feel fatigued.

3/15

Energy-level: 8

Soreness: 0 -Rested Wed/Thurs

Sleep: 8:30

Sleep Quality: 5- Got a full nights’ sleep but restless, struggled to fall/stay asleep

traningMotivation: 10 – day 1, excited 🙂 duh

Training Quality: 7

Back Squat: Build to a COMFORTABLE single without pushing into any pain-185lbs

* https://youtu.be/wdHRiuWl3xg

Felt great building up, easy/light. Got a little stuck coming out of the last rep (video) I think I lost a bit of tension in my core at the bottom. Felt a little weak in last rep, like I didn’t have much power (food cut?) but otherwise no pain.

+

30 minute Row for max meters

Kept pace under 2:15 throughout started to push pace at min 22 and all out last 2min. Around 12min my right glute/ham started feeling fatigued but not bad/pain. Pace felt great, sustainable; maybe could have pushed a bit harder sooner. Felt like my heart rate was high but don’t know if this was perceived or actually. The week has been higher stress than usual sometimes that shows up in feeling like I can’t keep my heart rate normal.

Record the following:

-Total meters : 6807

-Avg 500m pace: 2:12.7

+

3 rounds @ comfortable pace: This was good, kept bike pace at about 2:10 pace each round, band work was harder than it looked, felt it in my gluten for sure.

3 min C2bike

A1. 10 mini-band glute bridges w/ feet under hips x3

A2. 10 mini-band glute bridges in sumo stance x3

*1st video; https://www.instagram.com/p/BmwtGtUnhn1/?

A3. 10 frog pumps x3

*2nd video

A4. 10 seated clamshells x3

*3rd video

A5. 10 supine clamshells x3

*4th video

A6. 10 seated abductions x3

*last video 

Thanks for joining me!

Good company in a journey makes the way seem shorter. — Izaak Walton