Energy: 7

Soreness: 7 trap/neck/shoulder otherwise good, strained something Monday on HSPU

Sleep: 5hr 30min + Sleep Quality: 5

Motivation: 7

Training Quality: 7

AM
Build to a heavy single strict press

= 95lb (5lb PR) – failed 100lb twice
+
Build to a heavy single bench press

= 140lb (5lb PR)
+
AMRAP 2 min:
Squat snatch @ 80#
-rest 1 min-
AMRAP 2 min:
Squat snatch @ 70#

= 13 for 80# and 14 for 70#
+
5 single leg snatch grip RDLs ea x 4, rest as needed
*loght load- focus on hip hinge and upper back tension

= 65lb

20 min row @ 60 min pace
E2MOM (starting at minute 2)
6 box jump overs + 4 BBJO
*2 full mins on the rower, then BJO/BBJO, then 2 more full minutes on the rower.. etc. So 20 full minutes are spent on the rower

^ good – worked on footwork/consistency on bbjo and bjo. Row pace was consistent across at 2:15-2:18.

Energy: 6

Soreness: 4 – traps/shoulders

Sleep: 7hr 20min + Sleep Quality: 7

Motivation: 7

Training Quality: 7

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
+
5-10 min playing w/ FS HS holds + walks

= yay!! Got a solid 9 steps today! That’s a PR steps/distance!!

https://youtube.com/shorts/LYXb3_ZyZ3c
+
AMRAP UB Kipping pullups x 4, rest 2 min between sets

= 9 | 10 | 11 | 9
+
AMRAP UB KHSPU x 4, rest 2 min

= 14 | 11 | 10 | 11
+
AMRAP UB TTB x 4, rest 2 min

= 7 | 8 | 8 | 9
+
A1. 20 sec parallette Lsit hold x 4, rest as needed
A2. 16 alt single leg Vups 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
*build from 80-100% by feel

= 130 start, ended at 155lb

Pumped! I missed 155# twice last Monday and had a belt on. Hit it solidly and much better hip extension and no belt.

https://youtube.com/shorts/N-ncS4NpzmI
+
4 BS x 3, rest as needed
*75-80%

= 175lb (no belt first set) this felt stronger than the 160lb from last week.

https://youtube.com/shorts/aeTmqbU5rGU
+
Every 2 min x 10 sets:
200m ski @ strong but sustainable pace

= pace < 2:10 throughout

Energy: 8

Soreness: 3-4ish

Sleep: 6hr 10min + Sleep Quality: 8

Motivation: 8

Training Quality: 8

AM
Crossover Symmetry Activation protocol
+
6-8min EMOM:
Odd: 12 Db Snatch alternating arms @ 35#
Even: 20 sec TTB

= getting 10 TTB each round and did as 8/2 these were feeling great today, efficient breathing, fast and good tension.

https://youtube.com/shorts/lbddPf70rbs
+
6-8min EMOM:
Odd: 12 1- DB Box Step Overs @ 35#
Even: 20 sec KHSPU

= 8 | 10 | 10 | 10 on the handstand push-ups similar to TTB we’re feeling very solid efficient today, these could get faster I still control too much on the way down.
+
6-8min EMOM:
Odd: 40 DU
Even: 30 sec K CTB

= 5 | 5 | 4 | 5 these started to get tougher towards last 2 rounds (wasn’t quite getting my chest to the bar each rep)
+
EMOM 8 min:
30 sec AB @ 80% effort
30 sec easy spin

= good
+
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

PM

OFF

Energy: 8

Soreness: 4 – glutes, lats, upper back and shoulders

Sleep: 6hr 45min + Sleep Quality: 7

Motivation: 8

Training Quality: 8

AM
1 BTN jerk + 3 OHS x 4, rest as needed
*moderate loading, across. Keep positional focus

= 120lb

https://youtube.com/shorts/_uyTVXhRCwA
+
AMRAP 2 min:
Squat snatch @ 75#
-rest 1 min-
AMRAP 2 min:
Squat snatch @ 65#

= 12 @75# and 15 @65#
+
4 single leg snatch grip RDLs ea x 4, rest as needed
*loght load- focus on hip hinge and upper back tension

= 75#

PM
ROW CLUBB
“4 x 12 sec row AFAP – establish lowest 500m pace

= 1:36 | 1:35 | 1:36 | 1:35
+
For total time:
15 cal row
15 lateral burpees over the rower
-rest 3 min easy bike-
12 cal row
12 erg facing burpees
-rest 3 min easy bike
15 cal row
15 BFB
-rest 3 min easy bike
12 cal row
12 BBJO”

= 15:59

Energy: 8

Soreness: minimal

Sleep: 7hr 20min + Sleep Quality: 7

Motivation: 8

Training Quality: 8

AM
3 sets:
5 per leg freestanding handstand kick ups (5 left / 5 right)
12 scap pushups from elbows
12 hollow bodyrocks
+
5-10 min playing w/ FS HS holds + walks

= solid, 3 steps but this felt much stronger than last time I was attempting walking, more stable in shoulders and controlled through core.

https://youtube.com/shorts/pwKMhZ4TUpE
+
AMRAP 4 min:
4 TTB
4 air squats
4 pushups
-rest 2 min-
AMRAP 4 min:
3 CTB
3 KHSPU
3 burpees
-rest 2 min-
x 2 sets through both AMRAPs

= 6+8 and 6+1

= 4 rounds and 4 rounds
+
10 min shoulder recovery of your choice- can be C/O Sym.. stretching.. CARs..

PM
EMOM 8 min:
1 squat clean
*build form 75-90% by feel

= started at 135lb worked up to 150lb missed 155lb twice. Was struggling to get full extension today – can see in video, maybe a little more patient in pull.

https://youtube.com/shorts/x_iTuqy_yyc
+
5 BS x 3, rest as needed
*70-75%

= 165lb – felt strong

https://youtube.com/shorts/3v-TYfcL-t8
+
For 30 min @ conversational pace:
5 min ski
5 min row
5 min C2bike

^ good

Energy: 8

Soreness: 3 – lats/shoulders

Sleep: 7hr 20min + Sleep Quality: 8

Motivation: 8

Training Quality: 9

3 sets:
25ft plank walk
6 kick ups to wall ea leg leading
4 kick ups to freestanding ea leg leading

= solid
+
20 sec bent knee HS hold on wall + 10-14 alt shoulder taps x 4, rest as needed
*focus on hips stacking over wrists- you should feel like you might fall forward. If you do- roll out!
+
5 min playing w/ SHSPU

= 1 skull mat best make
+
3 Rounds @ smooth/recovery based effort:
20/16 cal Bike, Ski, or Row @ 30min effort pace
1 min TTB

= 13 | 14 | 18 – these felt so solid today, was able to do in larger sets too, started with sets of 7-9 reps throughout rounds.
Rest 1 min
20/16 cal Bike, Ski, or Row @ 30min effort pace
1 min strict pullups

= 14 | 15 | 16 – whoops didn’t these as kipping pull-ups. They felt really solid though! Similar to TTB I was able to start out with larger sets (6-8).
Rest 1 min
20/16 cal A/B or Echo Bike @ 30min effort pace
5 DL singles @ 60-70%

= 205# felt strong AF today! Strong and smooth going up.
Rest as needed bw sets
+
10 min easy C2bike

Energy: 8

Soreness: minimal

Sleep: 7hr + Sleep Quality: 8

Motivation: 8

Training Quality: 7

AM
Crossover Symmetry Activation protocol
+
3 RFT:
10 CTB
10 burpees to 6″ target
-rest 3 min-
3 RFT:
12 TTB
12 alt 1-DB hang CJ
-rest 3 min-
3 RFT:
15 KHSPU
12 alt 1-DB squat snatch

= Times 5:59 | 4:59 | 9:12

DB squat snatch were a struggle/slow (not bc hard but struggled with efficiency)

PM

8 min easy row / bike / or ski (conversational pace)
..into..
Loaded stretching sequence x 1:
60-90 sec. in each position , rest as needed between
a) Seated pike
b) Seated pike w/ global flexion
c) Seated pike loaded
d) Seated pike straddle
e) Seated pike straddle w/ global flexion
f) Bretzel
g) standing single leg hip flexion ea.
h) good morning on wall ea.
i) straddle w/ single leg bent ea.
j) couch stretch ea.
k) 1/2 kneeling diagonal stretch ea.
l) Standing internal rotation twist away
m) standing internal rotation twist towards
*A-F: https://youtu.be/oiRefi-cYyU?list=PLVR7OsPPPm0r4j-SyPfo6n1V4Wlja3BGr
*G-I: https://youtu.be/ArLzyABrowM?list=PLVR7OsPPPm0r4j-SyPfo6n1V4Wlja3BGr
*J-M: https://youtu.be/3qJSnBw_K2M?list=PLVR7OsPPPm0r4j-SyPfo6n1V4Wlja3BGr
..into..
8 min easy row / bike / or ski (conversational pace)
..into..
Repeat stretching sequence x 1
..into..
8 min easy row / bike / or ski (conversational pace)

^ I like this! Going to start adding this in more often 🙂

Energy: 8

Soreness: 2-3ish shoulders

Sleep: 5hr 45min + Sleep Quality: 8

Motivation: 8

Training Quality:

AM
A. Every 90 sec x 6-8 sets: 1 BTN split jerk in OHS grip + 1 OHS
all at 85-90% of heavy single

= 130lbs https://youtu.be/mIp8uWhrnj8
B. Every 20 sec x 6-10 sets: 1 squat snatch @ 95#

= 7 reps
C. Every 30 sec x 6-10 sets: 1 squat snatch @ 100#

= 7 reps
D. Every 45 sec x 6-10 sets: 1 squat snatch @ 105-110#

= 7 reps (2 missed) otherwise, very solid. Felt more patient in pull and was catching deep in squat so much improvement in that like it really felt like I was getting my body pulled underneath the bar.
+
For time:
21-15-9
DL @ 155#
*60 DU after each set

= 5:45 – did DL’s as 10/7/4 first set, 5/5/5 second set and unbroken 3rd set. Dubs had one trip up each set.

For 40 min @ conversational pace:
2 min row
30 sec front plank
2 min row
30 sec HS hold on wall
2 min row
30 sec hollow body hold
2 min row
30 sec side plank ea
2 min row
30 sec wallsit

= solid, felt good

Energy: 7

Soreness: 5 – low back and hips, hamstrings

Sleep: 7hr 45min + Sleep Quality: 8

Motivation: 7

Training Quality: 7

*tapering for the Open
AM
3 sets:
5 per leg freestanding handstand kick ups (5 left / 5 right)
12 scap pushups from elbows
12 hollow bodyrocks

= solid, left leg leading kick ups improving a lot – getting more and more consistent with right leg leading.
+
Wall facing handstand forward roll -with split leg position
(so pull 1 leg off of the wall and then roll- like a 1/2 freestanding position)
Accumulate 5-7 reps

= best these have felt yet!! I’m getting to the point where I can pull both feet off the wall, balance for a second and then roll.
+
Spotted FS HS w/ rollout (have someone catch your feet and guide you into the roll)
Accumualte 5-8 reps
+
Accumulate, for quality: 50 shoulder taps in sideways HS hold
*25 ea way – the hand closes to the wall touches your shoulder. Focus on pressing the planted hand HARD into the ground and shifting your weight over that planted hand. Watch your elbow hitting the wall!

= good, same structure as last week, 5 per side then rest 60-90seconds.
+
EMOM 12 min:
30 sec max strict pullups

= 4’s first two sets then 3’s for remaining sets
+
EMOM 12 min:
30 sec max pike HSPU

= 10 | 9 | 7 | 6 for next 4 sets | 4 | 6 | 6 | 4 | 6
+
EMOM 8 min:
30 sec max TTB

= 9’s for first 4 sets then 8’s for last 4 sets
+
10 min shoulder recovery of your choice- can be C/O Sym.. stretching.. CARs..

PM
*from DSGN
3 RFT:
10 Thrusters @ 95/65#
10 Bar Facing Burpees

= 3:58
+
3 RFT:
10 power snatch @ 95/65#
10 Bar Facing Burpees

= 4:13
+
20-30 min self directed recovery work

Energy: 5-6ish

Soreness: 4-5 lats, shoulders

Sleep: 8hr 15min + Sleep Quality: 7

Motivation: 6

Training Quality: 8

TTT TD #88

= 17:49, splits and notes below. This was so tough. Compare to 17.1 score I got time capped with 25 reps still left to complete. Stoked with the progress here even though, in the moment, was being pretty hard on myself.

Mentally had a hard time with everyone else finishing around me and knowing I still had a lot of work to finish.