Day score 8: Felt really hungry before training today and my butt is crazy sore

1/5

For time:

36 Strict HSPU

*must be done in UB sets of 3

8:26 – came out hot and idk just lost them. Failed a bunch of sets. Super disappointed.

–rest 1 min–

10 singles AFAP

13:24 – shoulders never really came back.

+

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

*25# loaded on barbell

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

*25-35# loaded on barbell

The tempo made these feel like an eternity. Definitely a good burn

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

*strong lockout + trunk brace

50’s – very hard!

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

+

Every 3 min x 6 sets:

400m run @ 5k effort / pace

**after final run, immediately settle into an easy mile at low effort

Came in around the 1:40 mark on all splits. Then ran a semi easy mile

1/4

AMRAP 12 min:

55 WB @ 20#

45 cal row

35 TTB

25 K. HSPU

-rest 5 min-

1+33 – I don’t know if this good or not. I felt like I was able to move the whole time but I didn’t feel fast by any means. Sluggish

Build to a 180# snatch – then EMOM of it until quality diminishes

185 – over 10:00 – someone reset the clock on me so I don’t know exactly where I was. Missed one out front lazily and called it there

+

E2MOM x 6 sets:

75ft 2-DB FRWL @ 50# ea

This surprisingly got hard very fast. High HR

+

Accumulate, for quality:

20 RMU

20 BMU

40 CTB

Rings felt really awesome today compared to Saturday. Was able to hold set of 3. Finished BMU in 3 sets. C2B in 4 sets

+

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

Day score 10: Don’t have COVID

1/1

40 min interval run:

3 min jog

1 min walk

Day score 8: Poor sleep

1/2

Every 90 sec x 10 sets:

1 squat clean + 1 FS + 1 jerk

*start @ 60% and build every 2 sets

Built to 240 from 165. Felt heavy today but jerks seemed to go up easy. Knee was fine.

+

TTT TD

TBA

CAP+13 (17 RMU). Took the 2K moderately and finished around 7:20. Pistols were slow and steady (need to get faster). Was honestly scared of my knee but once I noticed it didn’t bother it I sped up. 7:00 to do the RMU and went 3-2-2-2–2-2-1-1-2-1Wasted a lot of effort trying to string threes

Day score 7: Got COVID tested today. I feel fine but was exposed Saturday at the gym so 🤷🏻‍♂️

Alt. EMOM 40-50 min:

min 1: 12 cal row

min 2: 10 cal AB

min 3: 12 BFB

min 4: 50 DU

min 5: 40 sec Run @ recoverable pace

min 6: 12 cal ski

min 7: 10 cal AB

min 8: 12 burpees to 6″ target

min 9: 12 box jump overs @ 24″

min 10: Rest

This felt good. BFB to DU pushed me to redline a couple times. I noticed I was holding my breath maybe during some of the dubs but that also could be because I was struggling with my backup rope (good one is at gym). Also I had to row each of the cardio pieces so I just did 12 cal every interval.

Day score 8: At home today but luckily have the rower and a wall.

12/29

For time:

30 Strict HSPU

*must be done in UB sets of 3

–rest 1 min–

10 singles AFAP

5:03, 7:26 – this felt awesome. Got 6 quick singles right away as well and then had to rest a bit longer for the last 4.

+

A1. 30 sec alt wall-facing shoulder taps x 4, rest 30 sec

*can cartwheel up – don’t need to wallwalk

A2. 50ft HSW x 4, rest 30 sec

(25 down / 25 back)

A3. 50ft plank walk x 4, rest 30 sec

A4. 12 Kipping HSPU x 4, rest 30 sec

A5. 30 sec alt. shoulder taps (face away from wall) x 4, rest 2 min

+

For 30 min @ conversational pace:

15 min row

15 min

Day score 8: Feeling sluggish. Got told after this workout that I was exposed to COVID Saturday lol so I’m kinda bummed. Gym is closed for sanitizing until the first. Good week to deload lol.

Alt. EMOM 30 min:

min 1: 30 sec sandbag bearhug hold @ 150#

min 2: 30 sec 2-KB tall kneeling front rack hold @ 53#. ea

min 3: 30 sec max cal row

*score = total row cals

1789 – this was disgusting. Hardest part was trying to recover fast enough to hold the bag which was super awful. Wanted to scale down to the 100# bag but pushed through.

+

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

Day score 6: Headache and a little dehydrated

12/23

Power Clean; 1 reps on the min for 15 min (first 5 light, second 5 moderate, last 5 heavy – build to a max for the day)

240 – caught but missed 245. Power cleans are so challenging for me compared to squat! 10# shy of my best

+

AMRAP UB push jerks x 3, rest 2 min

*@ 20# lighter than last week’s doubles

215 – 5,7,8 – I gained my confidence each set. If I didn’t have to re rack I probably could go a bit deeper each set

+

2 TNG DL + 1 single x 3, rest 2 min

*building

385,390,395 – felt very heavy but solid. Slow lockout at top.

+

E5MOM – alternating sets x 6

*2:30 cap on each interval

odd: 15 cal AB + 8 power snatch @ 95# + 8 BFB

even: 15 cal ski + 6 CJ @ 95# + 50 DU

**push each interval hard- don’t worry about sustainability

Nastiest piece we’ve done in a while. I went for it like you wanted and held on for about 4 rounds. Last 2 I was pretty spent and wanted to throw up lol

Day score 9: Feeling great

12/22

6 S.HSPU AFAP x 6, rest 60 sec

:10, :11, :17, :16, :35 (failed 6th so bad to break it up), :1:30 – they kinda went lol

+

A1. 30 sec HS hold on wall (face away) x 4, rest 30 sec

A2. 30ft HSW x 4, rest 30 sec

A3. 30 sec front plank w/ alt. shoulder taps x 4, rest 30 sec

A4. 60ft bear crawl x 4, rest 30 sec

*30 ft forward / 30 ft backward

A5. 30 sec HS hold on wall (face away) x 4, rest 2 min

+

1k ski @ about 5k effort pace

15 Squat snatch @ 135#

6:39- pull felt good but legs got tired around rep 8. Noticed HR and feeling out of breath.

-rest 3 min-

1k ski @ about 5k effort pace

10 Squat snatch @ 165#

16:57 – two misses. Pull was tired, missed out front. Rushed last rep. Noticed HR & feeling out of breath.

-rest 3 min-

1k ski @ about 5k effort pace

5 Squat snatch @ 185#

26:29 – no misses. Ski felt hard this round. Snatches felt good just made sure to rest enough to not miss

+

20-30 minute run @ conversational pace

Ew

Day score 10

12/21

For time:

50 cal row

40 TTB

40 STOH @ 115#

30 cal row

8:49 – this hurt! Held myself to 1400+ on the first row. Broke toes into 10s and fell to 5s on the last 10. Abs went. Kept 10s on S2OH and tried to focus on breathing. Held 1500+ on the 30 cals and then laid on the floor for 3 minutes lol.

-rest 5 min-

Build to a 175# snatch – then EMOM of it until quality diminishes

Capped at 20:00 – felt really good after the first few, got past 20:00 so stopped when I got your text.

+

E2MOM x 10 sets:

25ft FR OHWL (barbell- start moderate and build every other set)

Built from 95 to 195 – felt good all the way but was definitely challenging the last 4 sets.

+

Accumulate, for quality:

5 legless rope climbs

10 rope climbs w/ legs

Gabe helped me with my legless technique. Nice to be working on these !

+

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