Energy: 6

Soreness: 5-6ish

Sleep: 6hr 20min + Sleep Quality: 7

Motivation:

Training Quality:

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

= good! Continue to be happy with these!
+
20 sec bent knee HS hold on wall + 10 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!

= good, the shoulder taps were tough so that ended up being more practicing lifting my hand off floor and shifting weight, I was getting some actual shoulder taps but mostly the weight shift and pulling hand off floor.
+
5 min playing w/ SHSPU

= best make was to one skull mat, felt stronger over last week and practiced faster transition down/up off mat.
+
EMOM 15 min: X SHSPU
1-3 reps- pick what is sustianable (use a target you’re comfortable with)

= used 2x skull mat for all reps and alternated 2 reps/1rep on rounds, felt significantly stronger over last week.
+
Alt EMOM 20 min:
min 1: 10 OHS @ 65#
min 2: 40 DU
min 3: 10 thrusters @ 65#
min 4: 10 box jump overs

= did all ohs and thrusters in unbroken sets. All DU unbroken too, feeling really good on these tonight! Worked on being aware and practicing breathing with the BB movements.
+
10 min easy C2bike

Energy: 6

Soreness: 4 – glutes/lower back, lats, hamstrings

Sleep: 7hr + Sleep Quality: 4

Motivation: 6

Training Quality: 8

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

= 12 reps in sets of 3 and 14 reps in sets of 2
+
For time:
35 TTB
35 KHSPU
35 KPullups
35 TTB

= 15:49, splits to finish each part = 3:12/4:12/4:16/4:09

This generally felt stronger than last week. I tried to keep sets slightly smaller and keep rest breaks shorter or pay more attention – trying to hold myself to a certain time and knock out whatever reps I could holding smaller rest and this seemed to work well and help me pace.

TTB first round all sets of 4’s through 24 then 3’s

HSPU all in sets of 5 these felt really strong today

Pullups sets of 3’s throughout

TTB second set was 3’s through 9 reps then alternated 3’s and 2’s to finish and limiting test to 10sec
+
Accumulate, for quality:
60 feet elevated ring rows
8 rope climbs

^ good

PM
10 min. easy AAR
+
For time:
50 BFB

= 3:18 – woof, but I feel pretty good about that time!
+
10 min easy run AAR

Energy: 6-7 ish

Soreness: 3-4 ish shoulders/lats

Sleep: 7hr + Sleep Quality: 8

Motivation: 7

Training Quality: 7

AM
A. Every 90 sec x 10 sets: 1 BTN split jerk in OHS grip
all at 85-90% of heavy single

= 130lbs (89%) – solid, continued working on being upright and weight in heels when I’m dipping.
B. Every 20 sec x 6-8 sets: 1 squat snatch @ 95#

= 8 sets
C. Every 30 sec x 6-8 sets: 1 squat snatch @ 100#

= 8 sets
D. Every 45 sec x 6-8 sets: 1 squat snatch @ 105-110#

= 8 attempts, missed every single one of them today

^ generally not a great snatch day today, was missing a lot of attempts forward. I think I was rushing pull and not getting full extension.
+
E3MOM x 5 sets:
20 alt 1-DB box step ups @ 35#/20″
5 BS @ 75%

= 170lb – shit this was heavy/tough! After the first round I was really questioning whether or not I’d be able to finish it without extra rest. I did it though! I was breathing very hard towards the end, felt like breathing and muscle fatigue in legs were equal “limiters” here.
+
E3MOM x 5 sets:
12 alt 1-DB OH reverse lunge steps @ 35#
8 DL @ 70%

= 210lbs – this felt great! Deadlift was moving really well. Broke into 3/3/2 first set then otherwise 2 sets of 4 and that felt strong.

PM
ROW CLUBB
Segmented stroke drill:
10 strokes arms only (legs extended, 10-15 degree layback- support from core, focus on squeezing the shoulders back)
10 strokes arms and back (hinge at hips, arms hang in tension until layback is achieved, then bend arms and squeeze back)
10 strokes 1/2 slide (half return, arms do not bend and no layback until leg drive is complete, lats should be engaged the whole time)
10 strokes full slide (same as 1/2 but with full return)
x 5 sets
+
Climb the ladder in 12 min:
4 cal row
8 alt DB snatch
8 cal row
12 alt DB snatch
12 cal row
16 alt DB snatch
16 cal row
20 alt DB snatch
20 cal row
24 alt DB snatch
..etc

= completed through 28 snatch + 2 cals into round of 28 row

Felt good! Went unbroken on snatch rounds of 8/12/16/28, broke round of 20 and 24 into two sets with quick rest (1 quick breath). Row pace felt good but slow (first 3 rounds around 900 or just above and then slowed to mid 800’s) but I think it allowed me to live faster on the DB.
+
10-15 min easy spin on bike

Energy: 7 – both sessions

Soreness: minimal

Sleep: 8hr + Sleep Quality: 7

Motivation: 7

Training Quality: 7

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

= really solid/controlled holds in kick ups today (feeling this happening more consistently). Also noticing and playing with turning/rotating my hands slightly more inwards (so straighter) and keeping an eye on my neck angle (making sure I’m not craning it too much) and seeing this significantly helping w/control.
+
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

= 7 reps
+
Spotted FS HS w/ rollout (have someone catch your feet and guide you into the roll)
Accumulate 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! So much better than last week! Feel a difference in left arm planted vs right arm planted …. more stable when right arm planted. Had to be a bit more intentional when left arm planted but started to get much more solid towards last 10 reps.
+
EMOM 10 min:
30 sec max strict pullups

= 4 | 3 | 3 | 2 | 2.5 | 2.5 | 2 | 2 | 2 | 2
+
EMOM 10 min:
30 sec max pike HSPU

= 10 | 8 | 7 | 6 | 6 | 6 | 7 | 6 | 7 | 7
+
EMOM 10 min:
30 sec max V-ups

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

PM
For 30-40 min @ conversational pace:
5 min ski
5 min C2bike

^ good 🙂

Energy: 4

Soreness: minimal

Sleep: 7hr + Sleep Quality: 7

Motivation: 8

Training Quality: 5

*You’ve already done this Throwdown

CF Open workout 18.1

2018 score = 240

Today’s score = 271 – almost 1 full round more (1 rep short)

I should be happy but for whatever reason was feeling a little disappointed by this score, I was hoping for more. My energy did not feel great, and didn’t have much feeling of “push” extra hard today. Felt like I was pacing and moving through it rather than really hammering the pace.

Broke TTB in 2 sets of 4 each round trying to keep rest in between minimal.

I’d like to retest this again when I’m feeling a little more fresh, it’s also a fun workout 🙂

Energy: 8

Soreness: 4

Sleep: 7hr 15min + Sleep Quality: 8

Motivation: 8

Training Quality: 8

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

= great
+
40 sec bent knee HS hold on wall x 4, rest as needed
*focus on hips stacking over wrists- you should feel like you might fall forward. If you do- roll out!

= I added a pic, is this positioning correct?

+

EMOM 15 min: X SHSPU
1-3 reps- pick what is sustainable

= used 2x skull mats and did one rep.
+
3 x 10 sec sprint on AB (establish max watts)

= 955 | 984 | 955
+
Every 90 sec x 12 sets:
15 sec AB @ 75% of max watts

= 738 (75%)
+
10 min easy C2bike

Energy: 8

Soreness: 5 – glutes, hamstrings

Sleep: 7hr + Sleep Quality:

Motivation: 8

Training Quality: 7

AM
Crossover Symmetry Activation protocol
+
Accumulate 24-30 CTB in sets of 2-3- focus on foot positioning when you are making contact with the bar

= 27 total 4 sets of 3’s the rest in sets of 2’s
+
For time:
30 TTB
30 KHSPU
30 KPullups
30 TTB

= 12min and some change (maybe 12:30ish) ugh I didn’t write my time down….

Started out trying to hold larger sets of TTB (5’s) in first set through 15 then went down to 4’s and 3’s. HSPU (mostly 4’s) and pullups (3’s 4’s and 2’s) felt good. Felt my grip getting fatigued during second set of TTB.
+
Alt EMOM 16 min:
min 1: 7 single arm DB rows ea
min 2: 7 seated barbell strict press
min 3: 10-15 barbell bicep curls
min 4: AMRAP UB diamond pushups on knees (cap at 40 sec)

= 40lb DB | 65lb strict press | empty BB for 12 reps | 6/7/7/5

PM
10 min. easy AAR
+
Alt EMOM 20 min:
min 1: X cal row
min 2: X burpees
*target to hold one more rep p/ movement than you originally did

= 11 – this was tough but doable, I feel like I crushed it haha I was breathing heavy and tired by the end but I also feel like I wasn’t as gassed as the first time I did this holding 10cal/10burpee the whole time.
+
10 min easy run AAR

Energy: 8

Soreness: 3-4 ish shoulders/lats

Sleep: 6hr + Sleep Quality: 7

Motivation: 9

Training Quality: 10

A. Every 90 sec x 10 sets: 1 BTN split jerk in OHS grip
*building to a heavy

= 145lb generally felt good/stable, not quite locked out in my elbows in video and noticing I’m a little forward in my feet (trying to work on staying more upright).

https://youtu.be/SWnUjhcTox0
B. Every 30 sec x 10 sets: 1 squat snatch @ 95#
C. Every 40 sec x 10 sets: 1 squat snatch @ 100#
D. Every 60 sec x 10 sets: 1 squat snatch @ 105-110#

= All snatches were feeling SOLID today, quick turnover and getting underneath, stable in shoulders, keeping bar close to body, and being patient in pull. Video is from 100# did all “D’s” at 105#

https://youtu.be/RXAox57GdEM
E. Build to a heavy BS for the day

= 225lb – matches my prior back squat PR (haven’t hit this in 3 years). Really happy about this. Felt like I got a little leaned forward but overall happy with how this went up. I included the previous weight bc it was from a diff angle.

https://youtu.be/e2DPbzXKbDg – 225lb

https://youtu.be/vkHKbNYTQLw – 215lb
F. Build to a heavy DL for the day

= 300lb yay 10lb PR!! Felt heavy but also felt really good coming up off the floor.

https://youtu.be/CPcMOm1Vop4

Segmented stroke drill:
10 strokes arms only (legs extended, 10-15 degree layback- support from core, focus on squeezing the shoulders back)
10 strokes arms and back (hinge at hips, arms hang in tension until layback is achieved, then bend arms and squeeze back)
10 strokes 1/2 slide (half return, arms do not bend and no layback until leg drive is complete, lats should be engaged the whole time)
10 strokes full slide (same as 1/2 but with full return)
x 5 sets
+
AMRAP 8 min:
19 WB
19 cal row
-rest 8 min easy spin on bike-
x 2

3+32 and 3+35
+
10-15 min easy spin on bike

Energy: 7

Soreness: minimal

Sleep: 6hr 45min + Sleep Quality: 6

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

= right leg leading kick ups feeling very controlled, able to hold in hs position for 2-3seconds on multiple reps.
+
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 8-12 reps

= 12 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!

= did in sets of 5/arm then rested 1-2min
+
EMOM 10 min:
20 sec max strict pullups

= 3 | 3 | 2 | 3 | 2 | 2.5 | 2 | 2 | 2 | 2

First 3 sets first 2 were doubles, moved to singles after that.
+
EMOM 10 min:
20 sec max pike HSPU

= 7 | 7 | 5 | 5 | 6 | 6 | 6 | 6 | 5 | 6
+
EMOM 10 min:
30 sec max hollow body rocks

= 10 | 11 | 11 | 11| 12 | 11 | 10 | 10 | 10 | 10
+
10 min shoulder recovery of your choice- can be C/O Sym.. stretching.. CARs..

PM
AMRAP 14 min:
30 alt 1-DB hang squat cleans
5 BBJO
30 1-DB STOH (alt every 5 reps)
5 BBJO
30 alt 1-DB snatch
5 BBJO

= 2+3

Energy:

Soreness:

Sleep: + Sleep Quality:

Motivation:

Training Quality:

TTT TD #86

= 143 ( 7 reps short of 5 rounds)

Started with slightly larger sets (3’s and 4’s on TTB) and after second set shifted to smaller sets of 2’s – helped me move through these a bit faster and take less rest.

HSPU were tough – standard was difficult but I got only 1 no rep. Did most all reps in sets of 3’s and 2’s. I ended up holding in HS position until I got the okay from my judge resulting in so much extra time under tension. Need to maybe play with hand positioning to practice this standard.