Energy: low – covid vaccine night before and still feeling not quite back to “normal”

Soreness:

Sleep: + Sleep Quality:

Motivation:

Training Quality:

AM
Crossover Symmetry Activation protocol
+
10 sets:
8 cal ski
5 CTB
-rest 30 sec-
–rest an extra 2 min after set 5–

= 1:10| 1:11 | 1:08 | 1:18 | 1:17 | 1:19 | 1:18 | 1:21 | 1:21 | 1:24

= started to deteriorate after set 4, struggled with pulling (felt weak), C2b got better/ more consistent touches to bar, as sets went on though (I started taking longer rest).
+
Alt EMOM 25-30 min:
min 1: 3 wall walks
min 2: 5-7 KHSPU
min 3: 5-7 TTB
min 4: AMRAP DU
min 5: Rest

= Did 30min (6 total sets). did 7’s on the HSPU and TTB. HSPU unbroken on all sets and TTB half were as unbroken sets of 7 the other half 5/2. Gymnastics felt strong/smooth/consistent today!

PM
2 sets:
40 cal C2bike @ 800-900 cal p/hr pace
35 BFB AFAP
-rest 8 min between sets-

= 5:09 (2:51.8 bike, 2:18 burpee) | 5:13 (2:50.1 bike, 2:23 burpee)

Energy: 5

Soreness: 3-4ish – upper back, shoulders, lats

Sleep: 7hr + Sleep Quality: 9

Motivation: 7

Training Quality: 7

AM
Build to a heavy squat snatch + OHS for the day

= 105#
+
Accumulate 10 reps @ 85-90% of today’s heavy for quality

= 95# (90%)
+
1 strict press x 5, rest as needed
*heavy across

= 95# for all sets, missed 2 sets of doubles at this weight LW.
+
1 bench press x 5, rest as needed
*heavy across

= 130# (+3lb from LW)
+
EMOM 10 min: 2 snatch pulls @ 165#
*reset after ea rep

= solid

PM
For 40 min @ conversational pace:
20 min AB
20 min run

^ good, energy felt good/better than how day started

Energy: 8

Soreness: none

Sleep: 7hr 20min + Sleep Quality: 7

Motivation: 8

Training Quality: 9

AM
3 sets:
5 per leg freestanding handstand kick ups (5 left / 5 right)
8 plate step ups on 10# plate
*https://youtu.be/2YRciwP6WBg
+
5 min playing with HS walks
+
A1. 12ft lateral HSW on wall each way (24ft total) x 5, rest as needed
A2. 2 wall walks + 12 alt shoulder taps on final walk x 5, rest as needed

^ missed this today
+
2 sets:
3 rope climbs
15 K pullups
-rest 3 min between sets-

= 1:59 | 1:57

Kept rest to 10sec or less btwn rope climb reps, and 15sec transition to PU. Rope climbs feel like getting faster/more efficient. PU did as 3’s and 2’s for 7 sets in first round and 4 then 3’s for 5 total sets in second round.
+
2 sets:
10 2-DB power snatch @ 35# ea
20 K HSPU
-rest 3 min between sets-

= 2:27 | 2:36

Split snatch into 2 sets of 5 for both rounds. 15ish second transition. HSPU as 4 sets of 5 both rounds with 10sec rest between, rest increased to more like 12sec during second round.
+
2 sets:
15 2-DB box step overs
22 TTB
-rest 3 min between sets-

= 2:40 | 2:53

Broke step overs as 8/7 both sets just quick drop to shake out hands. 15sec transition to TTB both rounds. TTB as all sets of 2 first round as drop take breath and right back up, I think this allowed me to move through these significantly faster than trying to knock out bigger sets.
+
10 min shoulder recovery of your choice- can be C/O Sym.. stretching.. CARs..

PM
1.1 Squat clean @ 85% x 4, rest 20 sec between lifts / rest 2 min between sets

= 140# – these felt very strong, quick and weight felt light! Really happy with reps across sets.

https://youtube.com/shorts/WjeJAGn8dX0?feature=share
+
Build to a heavy 4 FS

= 160# (Compare to 155# for 3 sets of 2 on 3.24)

https://youtube.com/shorts/2lK2Gr6hkHo?feature=share
+
A1. 15 barbell hip thrusts x 4, rest 90 sec

= 125#
A2. 15 russian KBS x 4, rest 90 sec

= 53#

Energy:

Soreness:

Sleep: 7hr + Sleep Quality: 8

Motivation:

Training Quality:

*missed last week
3 sets:
30 sec front plank w/ feet elevated on bench
6 kick ups to wall ea leg leading
4 kick ups to freestanding ea leg leading
+
20 sec bent knee HS hold on wall + 12-16 alt shoulder taps x 3-4, rest as needed
*focus on hips stacking over wrists- you should feel like you might fall forward. If you do- roll out!
+
EMOM 15 min: X SHSPU
1-3 reps- pick what is sustianable (use a target you’re comfortable with)
..into..
E2MOM 6 min (3 sets)
45 sec max empty barbell zpress

= 2x skull mat, alternated 2 or 3 reps each round

22 | 23 | 21 for zpress
+
EMOM 10 min:
7-8 BBJO @ 20″
*focus on footwork / efficiency getting over the box
+
10 min easy C2bike

Energy: 6 (morning session) 7-8 (a bit improved for evening session)

Soreness: 3-4 shoulders/lats/chest

Sleep: 7hr 20min + Sleep Quality:

Motivation: 7

Training Quality: 8

AM
Crossover Symmetry Activation protocol
+
8 sets:
8 cal ski
5 CTB
-rest 30 sec-
–rest an extra 2 min after set 4–

= ctb more of a struggle today, pull felt weak and wasn’t getting contact with the bar fairly often. I think just shoulders tired, form and timing felt good. Then very last set felt great and made contact on all reps, I took a little more rest between reps and did all as singles. Throughout did most reps as singles and tried for doubles on first two reps on half of total sets.
+
Alt EMOM 20-25 min:
min 1: 3 wall walks
min 2: 5-7 KHSPU
min 3: 5-7 TTB
min 4: AMRAP DU
min 5: Rest

= DU 74 | 84 | 88 | 87 | 87

Minus first set of DU, did all sets at 80 unbroken then added last 4-8 reps at the end. Super consistent here in the unbroken larger sets! Stoked!

Did all HSPU as sets of 7 and TTB in sets of 6.

PM
3 sets:
30 cal C2bike @ 800-900 cal p/hr pace
25 BFB AFAP
-rest 5 min between sets-

= 1st set 3:49 (2:09.0 bike 1:40 burpee) | 2nd set 3:46 (2:08.8 bike 1:38 burpee) | 3rd set 3:38 (2:04.6 bike 1:34 burpee)

Energy: 8

Soreness: 4 – lats and shoulders, hips, glutes, hamstrings

Sleep: 6hr + Sleep Quality: 9

Motivation: 6

Training Quality: 7

AM
Build to a heavy power snatch for the day

= 110lb (3 attempts)
+
Accumulate 10 reps @ 85-90% of today’s heavy for quality

= 100lb (91%)
+
2 strict press x 5, rest as needed
*mod-heavy across

= 95lb (+1 from LW) did first 2 sets here then went down to 92lb. First rep was a struggle at 95, missed it on third set.
+
2 bench press x 5, rest as needed
*mod-heavy across

= 127lb (+2lb from LW) – felt very strong/smooth today.

https://youtube.com/shorts/m-_91ZpWFV4?feature=share
+
EMOM 10 min: 2 snatch pulls @ 155#
*reset after ea rep

https://youtube.com/shorts/14VU_nw2CGA?feature=share

PM
For 30 min @ conversational pace:
10 min row
10 min AB
10 min run

^ solid

Energy: 6 (morning feels) 7-8ish (evening feels)

Soreness: none

Sleep: 8hr 15min + Sleep Quality: 9

Motivation: 5 (morning) improved for evening session

Training Quality: 7

AM
3 sets:
5 per leg freestanding handstand kick ups (5 left / 5 right)
20 sec single arm plank ea **w/ feet elevated on bench**
12 hollow bodyrocks w/ 10# plate OH
+
5 min playing with HS walks
+
A1. 10ft lateral HSW on wall each way (20ft total) x 5, rest as needed
A2. 2 wall walks + 12 alt shoulder taps on final walk x 5, rest as needed

= nothing significant to note on HS walking today. Best distance today was 4 steps and hit that 3 times.
+
3 sets:
2 rope climbs
12 K pullups
-rest 2 min between sets-

= 1:15 | 1:24 | 1:20

Kept to 10sec or less on rope climb rest and transition to PU. PU did 4 then 2’s first round then 3/3/2/2/2 for second and all 2’s for third round.
+
3 sets:
8 2-DB power snatch @ 35# ea
15 K HSPU
-rest 2 min between sets-

= 2:07 | 2:17 | 2:10

DB in 2 sets of 4. HSPU in 5/5/5 first set, 4/4/4/3 second and third sets. Transitions faster/fastest in 3rd set.
+
3 sets:
10 2-DB box step overs
18 TTB
-rest 2 min between sets-

= 2:06 | 2:12 | 2:07

DB unbroken all rounds, 10-15sec rest in transition. TTB as 4’s, 3’s and mostly 2’s first set, 4/2 then remaining reps in 3’s second set, 4/4/4/3/3 for third set, third set felt strongest. Grip definitely limiter here paired with DB step overs.
+
10 min shoulder recovery of your choice- can be C/O Sym.. stretching.. CARs..

PM
1.1.1 Squat clean @ 80% x 4, rest 20 sec between lifts / rest 2 min between sets

= 130lb – solid, felt some reps a bit fwd in toes, bar kept close. I feel like My hips are coming up too fast or faster than than they should? What are your thoughts on form here?

https://youtu.be/Fao_mYcgB7w
+
1-2 BS x 3, rest as needed
*heavier than last week

= 210lb (+5 from LW) did 2 reps on first set then singles for set 2 and 3. First set buried me, too far into toes. All three sets were a little heavy in toes.

https://youtube.com/shorts/CcLJfjQK0FQ?feature=share
+
Every 2 min x 10 sets:
15 sec echo bike sprint

^ good

Energy: 6-7ish

Soreness:

Sleep: 6hr 45min + Sleep Quality: 8

Motivation:

Training Quality:

AM
Crossover Symmetry Activation protocol
+
Accumulate 24-30 CTB in sets of 2-4- focus on foot positioning when you are making contact with the bar

= 31 reps total. 16reps in sets of 2 and 15 reps in sets of 3 – this is the best/most consistent quality that reps of 2 or 3 have felt doing these.
+
AMRAP 20 min:
2 wall walks (Open standard)
4 TTB
6 KHSPU
8 cal C2bike
*let’s see if you can sustain last week’s pace for 4 more minutes

PM
5 sets:
20 cal C2bike @ 800-900 cal p/hr pace
15 BFB AFAP 
-rest 3 min between sets-

Energy: 5-6ish

Soreness:

Sleep: 7hr 30min + Sleep Quality: 7

Motivation: 8

Training Quality: 6

AM
Build to a heavy squat snatch for the day

= 105lb w/2 attempts at 110lb. Up to 110lb these were feeling great. 105 was a little shakey – energy was feeling a little light today but generally these felt fast, good extension and keeping bb close to body.

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

^ 105lbs

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

^ 100lbs

https://youtube.com/shorts/-wPPRhzKEXU?feature=share

^ 110lb miss
+
Accumulate 10 reps @ 85% of today’s heavy for quality

= 90lbs – solid/strong and consistent in quality across sets
+
3 strict press x 5, rest as needed
*mod-heavy across

= 94lb (+2lb from LW)
+
3 bench press x 5, rest as needed
*mod-heavy across

= 125lb for all 5 sets (LW did 125lb for first set then 120lb for remaining 4 sets).
+
EMOM 10 min: 2 snatch pulls @ 145#
*reset after ea rep

= good, these have been feeling stronger/more powerful each week.

PM
No row club today
4 sets, goal is sustainable pace:
400m AAR
400m row
400m ski
800m C2bike
-rest 4 min btw sets-

^ good, probably a bit higher intensity than sustainable but kept pace consistent throughout so I suppose that is sustainable haha.

Energy: 8

Soreness: minimal

Sleep: 7hr 15min + Sleep Quality: 8

Motivation: 8

Training Quality: 8

21.3 = stopped at bmu at 14min

Did chest to bars all as singles and stayed strict to 10sec rest between reps. Started TTB in sets of 4 through 12 total reps then went to 3’s and 2’s. Broke all rounds of thrusters into 2 (8/7) sets with quick rest in between and FS as 2 (9/6) sets similarly with quick rest.

21.4 = 150lb