Energy: 8

Soreness: minimal/none

Sleep: 7hr + Sleep Quality: 8

Motivation: 8

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

^ good, no significant improvement today.
+
A1. 8ft lateral HSW on wall each way (16ft total) x 5, rest as needed
A2. 2 wall walks + 10 alt shoulder taps on final walk x 5, rest as needed
+
3 sets:
2 rope climbs
10 K pullups
-rest 2 min between sets-

= 1:11 | 1:13 | 1:15

5sec rest between rope climbs, first round PU did 4/2/2/2 then did 4/3/3 for remaining 2 sets
+
3 sets:
8 2-DB power snatch @ 35# ea
12 K HSPU
-rest 2 min between sets-

= 1:30 | 1:30 | 1:37

Did 4/4 on snatch w/5-10sec rest and 6/6 on HSPU w/7-10sec rest
+
3 sets:
10 2-DB box step overs
15 TTB
-rest 2 min between sets-

= 1:50 | 1:54 | 1:49

Played with different size sets within this bc I keep putting pressure to do larger sets.

TTB as 3 then 2’s to finish first round, 4/3/3/3/2 then 3/3/3/3/2/1
+
10 min shoulder recovery of your choice- can be C/O Sym.. stretching.. CARs..

PM
Build to a heavy squat clean for the day

= 160lb with 2 missed attempts (should have gotten this) I think both were a bit fed in toes and bar got out ahead of me.

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

^ 160#

https://youtube.com/shorts/WnG7DzwhYxE?feature=share

^165# miss
+
2 BS x 3, rest as needed
*heavier than last week

= 205lb (+5lb from LW)

https://youtube.com/shorts/5sNrOykOM_I?feature=share
+
Every 2 min x 10 sets:
20 sec standing C2bike sprint for max cals -damper on 8

^ good

Energy:

Soreness:

Sleep: + Sleep Quality:

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

= 26 total reps all in sets of 2. Felt a bit off today, was missing contact on first rep through about half of these sets.
+
AMRAP 16 min:
2 wall walks (Open standard)
4 TTB
6 KHSPU
8 cal C2bike

= 7+2, shoulder fatigue and pressing limiter. Did all HSPU sets unbroken. Did first 4 sets of TTB unbroken then had to break as 2/2 last 3 sets.

PM
Alt EMOM 40 min:
min 1: 30 sec sandbag bearhug carry
min 2: 30 sec DU
min 3: 30 sec sandbag cleans OTS
min 4: 1 rope climb + 8 pushups
min 5: 30 sec DU
min 6: 30 sec sandbag bearhug squats
min 7: 45 sec BFB
min 8: Rest

^ good

Energy:

Soreness:

Sleep: 6hr 30min + Sleep Quality: 8

Motivation:

Training Quality:

AM
4 strict press x 5, rest as needed
*mod-heavy across

= 92lbs
+
4 bench press x 5, rest as needed
*mod-heavy across

= 125lb
+
AMRAP 2 min:
Squat snatch @ 90#
-rest 1 min-
AMRAP 2 min:
Squat snatch @ 80#

= 9 (90#) and 12 (80#)
+
EMOM 10 min: 2 snatch pulls @ 135#
*reset after ea rep

= good

PM
No row club today
Either take the evening off or 20-30 min EASY run

Energy:

Soreness:

Sleep: 8hr 15min + Sleep Quality: 9

Motivation:

Training Quality:

AM
3 sets:
5 per leg freestanding handstand kick ups (5 left / 5 right)
20 sec single arm plank ea
12 hollow bodyrocks w/ 10# plate OH
+
5 min playing w/ freestanding kick up into roll out (on mat!)
+
5 min playing with HS walks
+
AMRAP UB Kipping pullups x 4, rest 60 sec between sets

= 8 | 9 | 8 | 8
+
AMRAP UB KHSPU x 4, rest 60 sec

= 14 | 10 | 9 | 7
+
AMRAP UB TTB x 4, rest 60 sec

= 7 | 6 | 4 | 6

^ grip limiter in pull-ups and TTB
+
A1. 20ft banded seal walk x 4, rest as needed
*band around wrists
A2. 15 v-ups x 4, rest as needed
+
10 min shoulder recovery of your choice- can be C/O Sym.. stretching.. CARs..

PM
EMOM 8 min:
1 squat clean + 1 hang squat clean + 1 FS
*start @ 70% and build by feel

= started at 115lb and worked up to 145lb
+
3 BS x 3, rest as needed
*heavier than last week

= 200lb – first time ever doing reps at or above that 200lb mark, huge milestone for me!! Felt very strong, got a little bit in toes on some reps but overall happy with stability and staying upright in torso.

https://youtube.com/shorts/ryd_wY_lxEU?feature=share
+
Every 2 min x 10 sets:
15 sec ski sprint for max cals

= 5cal all rounds

Energy: 7

Soreness:

Sleep: 8hr + Sleep Quality: 8

Motivation: 8

Training Quality: 7

AM
15 min mixed aerobic warmup
(row/bike/run/dynamic stretching)
+
Spend 15 min warming hips/ shoulders/ ankle up as if you were going to OHS- build to the prettiest position you can w/ an empty barbell
+
1 hang squat clean + 1 jerk x 5, rest as needed
*Start at 65% of CJ and build to 80% EFFORT for the day

= 145lb – videos for 140lb and 145lb. Weight Felt a little slow moving today, jerk felt great/stable in shoulders, clean was getting a bit out in front of me.

https://youtube.com/shorts/U0iHzYwcuBA?feature=share

https://youtube.com/shorts/kBrbKzZ85PQ?feature=share
+
2 FS x 3, rest as needed
*all at 80% EFFORT for the day

= 155lb – felt really upright and stable. First time front squatting in awhile. This weight is 85% of my 1rm pretty happy with what the weight felt like today.

https://youtube.com/shorts/favbMF5Rt8Q?feature=share
+
EMOM 12 min:
1- 8 alt pistols
2- 3 power cleans @ 75%
3- 6-8 TTB
4- Rest

= solid, did 8 TTB all rounds as (5/3)
+
3 RFT:
5 Cal AB
7 FS @ 65#
7 STOH @ 65#
7 box jump overs @ 20″

= 4:16
+
Spend 10 min re-prepping the OHS position you created earlier- get back to the ‘prettiest’ rep you can

Energy: 6-7ish

Soreness: none

Sleep: 8hr + Sleep Quality: 7

Motivation: 6

Training Quality: 7

AM
5 strict press x 5, rest as needed
*mod-heavy across

= 90lbs (95%) – this is 5lb short of my 1rm from last week ::shrugs shoulders:: it was tough, didn’t miss any reps.

https://youtube.com/shorts/1Zf4Ux6PPGw?feature=share
+
5 bench press x 5, rest as needed
*mod-heavy across

= 120lb (85%) for first set then went down to 115lb (82%) for remaining 4 sets

https://youtube.com/shorts/04tdufh75pY?feature=share
+
AMRAP 2 min:
Squat snatch @ 85#
-rest 1 min-
AMRAP 2 min:
Squat snatch @ 75#
+
EMOM 10 min: 2 snatch pulls @ 125#
*reset after ea rep

^ skipped snatch today

PM
No row club today
Either take the evening off or 20-30 min EASY run

Energy: 8-9ish

Soreness: minimal/none

Sleep: 7hr 45min + Sleep Quality: 9

Motivation: 9

Training Quality: 9

21.2 (17.1 repeat)

= 17:29

Did rounds of 10/20 DB snatch unbroken. Then started breaking into sets of 10 for rounds of 30/40/50 and strictly kept rest breaks to 10sec.

After first 2 sets (came out a little fast paced) I slowed the bbjo down a bit (my HR definitely felt high and knew it wasn’t going to be sustainable) Played with tempo – did first 5 reps at “slow” pace and then picked up a bit for middle 7-8 reps then took the last 2-3 slower before going back into snatch. Last round of 15 I sprinted/emptied the tank.

I feel like I did really well pacing this throughout, I had zero left at the end. Super happy with the time – 20seconds faster than the iteration we did as a 75/75/75 TD a few weeks ago and much better than 17.1 score (time capped with 25 reps left to complete).

Energy: 6 – week leading up to period, energy generally felt a little lower most of the week.

Soreness: minimal

Sleep: 9hr 20min + Sleep Quality: 8

Motivation: 6

Training Quality: 6

AM
3 sets:
5 per leg freestanding handstand kick ups (5 left / 5 right)
20 sec single arm plank ea
12 hollow bodyrocks w/ 10# plate OH

^ good
+
5 min playing w/ freestanding kick up into roll out (on mat!)

^ yikes
+
5 min playing with HS walks

= hit 8 steps x3 today! Woo loving the increase in consistency/distance. 2 videos

https://youtube.com/shorts/v3O0x9gyc_M?feature=share

https://youtube.com/shorts/rxQhLtmz47I?feature=share
+
AMRAP UB Kipping pullups x 4, rest 90 sec between sets

= 10 | 10 | 11 | 9
+
AMRAP UB KHSPU x 4, rest 90 sec

= 12 | 9 | 10 | 8
+
AMRAP UB TTB x 4, rest 90 sec

= 8 | 8 | 8 | 7 – grip limiter
+
A1. 25 sec hanging Lsit hold x 4, rest as needed
A2. 20 hollow body rocks x 4, rest as needed
+
10 min shoulder recovery of your choice- can be C/O Sym.. stretching.. CARs..

PM
EMOM 8 min:
1 squat clean + 1 hang squat clean
*start @ 70% and build by feel

= “felt” tougher/heavier today, worked up to 155lb (missed the hang squat clean – like didn’t read it in programming missed it) so was only doing the squat clean, wasn’t feeling great on extension today but not terrible. Looked better in video that how it was feeling.

https://youtube.com/shorts/_Lte0EtxQuc?feature=share
+
3 BS x 3, rest as needed
*80-90%

=190lb (86%) felt strong but a little slow, 3rd rep felt a little grindy but looked better/easier in video than how it felt.

https://youtube.com/shorts/3kx1xLM3cKk?feature=share
+
Every 2 min x 10 sets:
225m ski @ strong but sustainable pace

= solid, breathing felt good, kept pace a bit slower than LW (approx 2:10 vs. 2:07).

Energy: 8

Soreness: minimal

Sleep: 6hr 45min + Sleep Quality: 7

Motivation: 2 – was not on fire at all to do this

Training Quality: 7

21.1

= 304 total reps – 80 reps into round of 150 dubs

Beginning in round of 6 WW started to tackle these in quick sets of 2 and that ended up working most efficiently for me with a short rest (honestly didn’t manage time here but I think it was 10-20 ish seconds).

Broke dubs beginning in round 60 (60 into 2 sets, 90 into 3 sets, 80 to finish was 50+30) and was really happy with how these went. Minimal trips (only tripped up twice total).

Went into this 100% foul attitude not wanting to do it, thinking it was dumb, all the negative thoughts…. not even anything about my ability more so just foul about it being a dumb workout. Everything said and done I’m glad I did it and it’s behind me and I think some good takeaways in progress on dubs and shoulder fatigue (improvement).

Energy: 7

Soreness: 5 – traps/shoulders

Sleep: 7hr 20min + Sleep Quality: 5

Motivation: 6

Training Quality: 7

AM
Crossover Symmetry Activation protocol
+
EMOM 12 min:
1- 6 BBJO 20″”
2- 8-10 box jump overs 20″
3- 8 thrusters @ 65#
4- Rest

^ great, did 10 on the bjo each round. Did for 16min (1 extra round)
+
For time:
12-10-8-6-4
Alt DB Snatch @ 35#
Cal row

= 4:52
+
10 min easy bike
+
A1. 40 sec thread the needle stretch ea x 3, rest as needed
A2. 40 sec loaded compression stretch x 3, rest as needed
+
A1. 30 sec elevated cat stretch x 3, rest as needed
A2. 60 sec frog pose x 3, rest as needed
A3. 10 alt bird-dogs x 3, rest as needed