Event 1 – 25:53 , 235# throughout

This was the hardest event for me. The clean felt fine and maybe I should’ve gone heavier but I was pretty much redlined going into round 3 and felt like I was gonna puke in round 4. Need to hop back on some of those aerobic progressions we used to do maybe. T2B also got rough in the last two rounds.

Event 2 – 4:58 & CAP + 2

Was slow and steady on the first half of the workout hoping to have a good score on the whole thing overall but ended up needing to bank more time I think to be able to finish. However I only missed one snatch. I think I need more workouts like this moving heavy load under fatigue so I can build confidence. BMU were a high note hitting big sets under fatigue!

Event 3 – 2+1

Absolute shit show. Hit a set of 5 rings to start and then struggled to get singles on all of them after that. I just felt so tired and unable to stay tight. HSW was crap, couldn’t walk fast until the end. Freestand was really bad. Overall bad bad bad lol.

Day score 9: Felt really good, hips a little tight.

12/15

5 S.HSPU AFAP x 6, rest 60 sec

:09, :09, :09, :11, :13, ;12 – all unbroken! Super stoked on this.

+

A1. 30 sec HS hold on wall (face away) x 3, rest 30 sec

A2. 30ft HSW x 3, rest 30 sec

A3. 30 sec front plank w/ alt. shoulder taps x 3, rest 30 sec

A4. 60ft bear crawl x 3, rest 30 sec

*30 ft forward / 30 ft backward

A5. 30 sec HS hold on wall (face away) x 3, rest 2 min

I forgot that bear crawl can burn so bad. Also almost turned around on my hands for the first time!

+

Alt. EMOM 15 min:

min 1: 20 WB

min 2: 30 sec max S.HSPU

min 3: 15 OHS @ 75#

min 4: 30 sec max CTB

min 5: Rest

6-17, 8-14, 5-15 – this felt pretty good actually. I kicked up into the shspu right away each time. I am feeling so confident in these lately. C2B felt awesome today.

+

Crossover Symmetry – your choice (spend 10 mins heere

Day score 7: Shoulders still feeling pretty stiff from the throwdown Saturday.

12/14

EMOM 10 min:

3 BMU + 1 squat snatch

*start @ 70% and build every other minute

Got up to 190 from 165. Missed 185 a ton of times in front. Accidentally built every minute lol I’m an idiot.

+

EMOM 10 min:

6 TTB + 1 squat clean

*same note

From 190 to 235 with no misses. Felt very good. Also built every minute.

+

For time:

50 burpees to 6″ target

40 cal AB

40 BFB

40 cal AB

30 burpee box jumps @ 24″

18:21 – this was mentally challenging. Was hanging right below redline the whole time. Tried to really focus on my breathing cadence especially in the BFB. Was able to push harder in those and the Burpee box jumps than normal.

+

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 9: Highest HRV I’ve ever had at 265. One hour of sleep less than normal. Felt pretty solid.

12/12

For time:

15 RMU

2:32

+

TTT TD #77

TBA

225, 40, 4+12 – really was only disappointed in the snatch bfb portion. That combo always blows me up.

12/11

For quality (but time how long this takes):

15 power clean + push jerks @ 205#

3:42 – much slower than 185 for some reason. Clean just felt noticeably heavier.

+

Row/ Burpee Progression

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 3 sets

*Rest 1-2 minutes between sets – use this as part of your warm up

+

Alt EMOM 4 min:

min 1: 10 sec row sprint

min 2: 6 BFB AFAP

+

4 sets:

20 cal row @ 100 cal p/hr slower than avg test pace

15 cal row @ avg test pace

10 cal row @ avg test pace + 100 cal p/hr

5 cal row @ avg test pace + 200 cal p/hr

-rest 30 sec-

12 BFB AFAP

-rest 5 min between sets-

+

15 min walk or easy bike spin

12/8

AMRAP 5 min: Strict HSPU

27 – I can’t remember but I think this is a big improvement. Went 3s then 2s then quick singles. Had 9 a minute in. Had 16 at 2:30. Went to singles with about 2:00 left.

+

AMSAP wall-facing HS hold

1;35 – hard after the hspu

*rest 2 min

AMSAP HS hold (facing away from wall)

1:47 – wrists hurt more than anything else.

+

For time:

15-12-9-6-3

K. HSPU

2-DB hang snatch power @ 50# ea

8:45 – mainly just shoulders couldn’t keep up. Those hang power snatch suck!!!

-rest 3 min-

For time:

3-6-9-12-15

TTB

2-DB power cleans @ 50# ea

6:00 – felt really good on this one. Literally only lost time because I had to clean the DBs weird so they wouldn’t touch my tattoo lol. Germaphobe

+

Crossover Symmetry – your choice (spend 10 mins here

12/7

Build to heavy of the complex: 1 squat snatch + 2 OHS + 1 hang squat snatch

185 – missed the hang squat at 205. Went on and PR’d snatch at 220.

+

Build to a tough single FS for the day

295 – took a way too aggressive jump to 325 but I was feeling confident after the snatch

+

E2MOM x 10 sets:

25ft FR walking lunge (barbell- same weight as last week)

205 – funny how much an extra 5ft can change things lol

+

EMOM 10 min:

1- Max reps burpees to 6″ reach

2- from 0:15-0:45 max cals rowing

17,10,12,9,12 & 13,10,13,12,15

+

EMOM 10 min:

1- Max reps bar facing burpees

16,8,10,12,12

2- from 0:15-0:45 max cals assault bike

15,10,11,12,10

+

Was completely blown up at this point

EMOM 10 min:

1- Max reps burpee box jumps 24″

10,9,9,9,11

2- from 0:15-0:45 max cals ski

11,12,10,9,13

+

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: Jusr didn’t have any juice today. Total off day. No fire.

12/5

3 x AMRAP UB RMU, rest to recovery

4,4,4

+

TTT TD #76

TBA

*modify snatch loads to: 95-135-165-185

Capped at the last bar. Wasted too much time at the early bars trying to “stay calm”. 95 honestly felt like the worst bar lol. Spent the first 7 mins trying to pace and then spent the last 7 trying to race the clock. Got to 185 and overpulled it really badly and then capped.

Day score 9: CANT stress enough how great today’s training was. Super rushed because I ended up having to cover classes but I performed at a high level.

12/4

For quality (but time how long this takes):

15 power clean + push jerks @ 185#

1:47 – felt able to attack this one without worrying about failing a rep. Overhead I am much stronger.

+

Row/ Burpee Progression

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 3 sets

*Rest 1-2 minutes between sets – use this as part of your warm up

+

Alt EMOM 4 min:

min 1: 10 sec row sprint

min 2: 6 BFB AFAP

+

Test: (we will retest this workout so pay attention to what paces you hold on the rower)

For time:

21-18-15-9

Cal Row

BFB

7:07 – I was just able to move. I was waiting to feel blown up but it never came. Pace held between 13-1200.

Day score 6: Up early to coach then to work and back to the gym. So just felt tired starting the session. Pushed past it though

12/2

Power Clean; 3 tng reps on the min for 15 min (first 5 light, second 5 moderate, last 5 heavy

+

3 push jerks x 5, rest 2 min

*choose a challenging load and maintain it for all sets

185,205,225 – was a little aggressive with the “easy” but wanted to push myself. The 225 was iffy a few times on the power but I am happy I was able to do it for the most part. Need to work on less starfish when I get tired.

Push jerk load was 215 – felt better today

+

3 TNG DL + 3 singles x 3, rest 2 min

*building

345,355,365 – not bad, some struggle finishing lockout at the top on the heavier sets

+

2 min on / 1 min off x 3 sets:

15 TTB

60ft 2-KB OHWL @ 35# ea

AMRAP BFB in remaining time

14,3,4 – Idk if I just came out way too hot or if the lunges just got that hard that quick.

+

2 min on / 1 min off x 3 sets:

50 DU

60ft 2-KB FRWL @ 50# ea

AMRAP BBJO in remaining time

7,8,5 – a trip up on the dubs cost me on that last round