Day score 8: just a little tired

2/16

Alt. EMOM 15:

min 1: 30 sec max S.HSPU

7, 6, 7, 7, 6

min 2: 15-20ft HSW

min 3: 45 sec ski @ recovery pace

–rest 3 min–

Accumulate S.HSPU to total 55 for the day

5, 5, 5, 4, 3

All of this felt much better this week.

+

A1. 6-8 1-arm landmine press @ 3131 ea. x 4, rest as needed

*35# loaded on barbell

A2. 10-12 1-arm bent over landmine row @ 3131 ea. x 4, rest as needed

*35-45# loaded on barbell

B1. 100ft 2-DB OH walk x 3, rest 1 min

*strong lockout + trunk brace

B2. 3 “reps” elbow to hand plank w/ 3 scap push-ups ea. position x3, rest 1 min

*Rep = 3 scap pushups on elbows + 3 scap pushups on hands

*Squeeze glutes

+

*from DSGN

24 min Speed Work AMRAP:

11/8 Cal Bike

33 Double Unders

11 TTB

11/8 Cal Row

15 Air Squats

11 Lateral Box Jump Overs @ 24/20″

*Each round you will alternate the movement in which you sprint – round 1 you sprint the bike, round 2 you will sprint the Double unders, etc

6+14 – felt good and like I was able to sustain my pace throughout. Last 5 minutes hurt, especially going from sprinting boxes immediately back to sprinting bike

Day score 9: Feeling really good just a little sore

2/15

AM

For 40 min @ conversational pace:

20 min row

20 min run

PM

Plyo prep:

A. Progressive plyo flow: x 3, rest as needed

10 side to side single leg bunny hops over line ea.

-rest 30 sec-

20 rebounding box jump overs @ 12″ AFAP

-rest 30 sec-

5 band assisted squat jumps (hook band on tall rig) – reset after each

-rest 60 sec-

3 tall box jumps from seated (take your time between reps)

B. Accumulate 30 rebounding box jumps – can start low and build to 24″

Done

+

EMOM 3 min:

4 BFB + 3 squat snatch @ 165#

-rest 1-2 min-

x 3

+

EMOM 3 min:

3 BBJO + 3 CJ @ 185#

-rest 1-2 min-

x 3

These felt really tough but strong. I always had about :20-18s of rest even towards the end.

+

Alt EMOM 10 min:

min 1: 3 BS

min 2: 3 DL

*choose a challenging loading for each and sustain across

295 & 310

Probably should have loaded a bit more on DL but back squat was perfect weight. Last rep was challenging each set

+

A1. 30-40 sec weighted sorensen hold x 4, rest 1 min

A2. 30-40 sec hollow body hold on GHD x 4, rest 1 min

35-40s on all

2/12

AM

For 30 min:

2 min row @ 60 min pace

30 sec hollow body hold

2 min row

30 sec side plank ea

2 min row

30 sec arch body hold

5374

PM

Every 45 sec x 10 sets: 1 squat snatch @ 80-85%

185 – felt heavy and awkward. Missed a few

+

Alt EMOM 10 min:

min 1: 30 sec max distance HSW

min 2: 30 sec max DU

+

Alt EMOM 10 min:

min 1: 30 sec max BMU

min 2: 30 sec max DU

Splits below

+

2 x 10 sec AB @ 100% – establish max watts

1268

+

Alt Every 90 sec x 6 sets (18 min total)

1:00-1:30: 15 sec AB @ 75% of max watts

951

1:30-3:00: 10 BFB AFAP (log split

Splits below. Felt really good

Day score 7: Feeling a bit more energy today

2/10

AM

1 min run @ 1 mile pace

1 min run @ recovery pace

1 min walk

x 8-10

PM

1.1.1 Squat Clean x 5, rest 20 sec between lifts / rest 2 min between sets

*start @ 70% and build to a tough cluster for the day without pushing to failure

Built from 195 to 250. These felt very strong today. Happy to hit a “triple” at 250.

+

*from DSGN

Every 4min for 4 sets:

12 Thrusters @ 115/80#

12 BFB

12 OHS @ 115/80#

12 Burpees to 6″ reach

*cap each interval at 2:30

2:29, CAP+6, CAP + 14, CAP+18

Idk I’m kinda mad at myself for this one. Blew up after the first round. Rested way more than I wanted to on burpees. Legs were burning

Day score 5: Very tired.

2/9

(repeating this HSPU session before progressing it)

Alt. EMOM 15:

min 1: 30 sec max S.HSPU

min 2: 10-15ft HSW

min 3: 45 sec ski @ recovery pace

–rest 3 min–

Accumulate S.HSPU to total 50 for the day (ex. if you completed 25 reps in EMOM , accumulate 25 more here)

+

A1. 8 1-arm landmine press @ 3131 ea. x 4, rest as needed

*25# loaded on barbell

Stayed at 35 so I wouldn’t have to switch for row

A2. 12 1-arm bent over landmine row @ 3131 ea. x 4, rest as needed

*25-35# loaded on barbell

35#

B1. 100ft 2-DB OH walk x 3, rest 1 min

*strong lockout + trunk brace

This felt so good today. Left shoulder buckles a bit towards the last 10ft

B2. 3 “reps” elbow to hand plank w/ 3 scap push-ups ea. position x3, rest 1 min

*Rep = 3 scap pushups on elbows + 3 scap pushups on hands

*Squeeze glutes

50# – felt very good this week

+

AMRAP 20 min:

12 cal row

12 alt 1-DB hang squat cleans

10 cal row

10 alt pistols

8 cal row

8 DB OHS

*focus on quick transitions

Days score 9: Feeling really good. Loved that morning session. I do think I’ll ask Becky to increase calories somewhat because I was dragging at the end of session 2.

2/8

AM

For 30 min @ conversational pace:

15 min row

3500 meters

15 min run

PM

Plyo prep:

A. Progressive plyo flow: x 3, rest as needed

10 side to side single leg bunny hops over line ea.

-rest 30 sec-

20 rebounding box jump overs @ 12″ AFAP

-rest 30 sec-

5 band assisted squat jumps (hook band on tall rig) – reset after each

-rest 60 sec-

3 tall box jumps from seated (take your time between reps)

B. Accumulate 30 rebounding box jumps – can start low and build to 24″

Bounding went well. Only problem is seem to have is I don’t get a ton of bounce off the rebound so I land “hard” and low on the box.

+

EMOM 3 min:

25 DU + 5 squat snatch @ 115#

-rest 1-2 min-

x 3

All 1:00 rest and unbroken. One trip total

+

EMOM 3 min:

25 DU + 5 CJ @ 135#

-rest 1-2 min-

x 3

First two 1:00, last 1:30 rest. Only tripped once again. All barbell unbroken

.

+

Alt EMOM 10 min:

min 1: 5 BS

min 2: 5 DL

*choose a challenging loading for each and sustain across

225 & 295. I am highly suspecting my meniscus is torn. I’ll get an MRI after the open but my friend that’s torn both of his said my symptoms were the same. So I didn’t go crazy on the squats today as I did feel some discomfort. Luckily scoping the knee is pretty quick turn around I guess.

+

A1. 30 sec weighted sorensen hold x 4, rest 1 min

25# plate

A2. 30 sec hollow body hold on GHD x 4, rest 1 min

Happy to be doing these. I think hollow work is very important

Day score 8: Calves are still somehow sore but otherwise good

30:00 easy bike/ski

1/25

3 sets, each AFAP:

15 STOH @ comp weight

20 TTB

50ft HSW

-rest 90 sec easy on ski erg between rounds-

Walked way faster on my hands today. I need to come out aggressive on my kick up because then I get going fast and I can usually stay up.

2:58, 2:26, 2:09

+

3 BS x 3, rest 2 min

*75-83%

295

+

Alt EMOM 24 min:

min 1: 40 sec Run @ strong but sustainable pace

min 2: 10 box jump overs

min 3: 10 goblet squats

min 4: 40 sec 2-KB farmer’s hold

Felt good. My knee/calf thing hates the goblet squat volume but luckily this is the last event Saturday

1/26

3 x opener weight of snatch complex

195 – heavy today

+

Every 90 sec x 5 sets:

1.1 Snatch pull @ 115% – rest 15 sec between pulls

+

4 sets, each AFAP:

5 power snatch

5 BFB

-rest 45 sec between sets-

:24 tngo, :30, :22 tngo, :23 tngo

+

Alt Every 90 sec x 5 sets: (15 min)

0:00-1:30: 15 sec AB @ 90% effort

1:30-3:00: 50 DU AFAP

Most sets were around :28-:30s with usually only 1 or no trips.

+

10 min easy bike

+

15 min self directed recovery work

Day score 8: Definitely sore but few energetic

1/20

TBD – let’s either retest something here or do interval work at whichever workout you want more work on. Text me on Tues or Wed morning and we will figure this out.

DU C2B Retest – 6:20 but I think I I technically did better. I had way bigger DU sets and lost time overall because I had to walk way further to avoid the class. Only thing I’m wondering if I could improve other than tripping less is how to manage that set of 20. The other ones feel great and I can go unbroken but I’d like to hold on for that last set as well. Video below.

DU video

+

2-3 sets, each at strong effort:

400m run

10 goblet squats

10 box jump overs

100m single arm KB FC

10 goblet squats

10 box jump overs

-rest 3 min between sets-

3:43, 3:46, 3:46 – pushed the run harder than I probably will push the 800 at the event. Box jump overs felt way smoother today and the KB isn’t too heavy. I definitely did feel load on the hamstrings and quad though but I think I can pus. Through. HR and breathing were through the roof!

+

Knee-over-toe strength / stability / health:

A1. Tibalis Raise; 15-25 reps x 2-3 sets; rest 30 seconds – https://youtu.be/gNS_QjGAs_k

A2. FHL Calf Raise; 15-25 reps x 2-3 sets; rest 30 seconds – https://youtu.be/BWedccP0o_U

A3. Knee Over Toe Calf Raise; 15-25 reps x 2-3 sets; rest 30 seconds – https://youtu.be/m1aMq9W-jDo

A4. Patrick Step-up; 15-25 x 2-3 sets; rest 30 seconds – https://youtu.be/lTktLtISKek

B. ATG Split Squat; 5 reps/leg x 3-4 sets; rest 30 seconds bw sides – https://youtu.be/WHHI9l8Zp40

C. Knee over Toe Squat; 5 reps x 5 sets; rest 30 seconds bw sets – https://youtu.be/cDobK6aHQOs

Done. Actually felt these in my bad knee today