9/18

Knee/ Quad Health:

A. 4 sets w/ 25# on sled: 50ft sled push + 50. ft reverse sled drag

B. Poliquin Step up – accumulate 50 each side

*unloaded- slight toe turnout

**https://youtu.be/AzbtpwYr2So

C. 10 Patrick Step-up x 3 @20×1 (2-4″ elevation- unloaded this week)

*https://youtu.be/UWxfSDTF2dk

D1. 30-40 sec Wall Sit x 3, (actively push your feet forward during the hold- should feel the rect.fem firing)

D2. 6 single leg glute bridges w 3 sec iso at top of each rep (6 ea leg) x 3, rest as needed

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Hatch Squat Cycle W5D1

A. Back Squat

a) 1 x 8 @ 240

b) 1 x 8 @ 280

c) 1 x 4 @ 315

d) 1 x 4 @ 335

B. Front Squat

a) 1 x 5 @ 225

b) 1 x 4 @ 255

c) 1 x 3 @ 275

d) 1 x 3 @ 290

Went well. Had my friend Randy there with me so we had a lot of fun pushing through these.

C. 1 AMRAP-1 (stop 1 rep before failure) DL set @ 78% of 1RM

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Gymnastics maintenance:

5 sets:

12 cal Bike

12 K.HSPU AFAP

Rest = Work

1:41, 1:28, 1:30 (failed 2), 1:49, 2:25

Bike averaged about 16-18s

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For time:

400m run

40 CTB

-rest 2 min-

For time:

40 TTB

400m run

Day score 6: Definitely feeling this strength cycle. Gabe said I looked “beat” today. But I pushed hard to finish strong!

9/16

A1. 1 Clean pull @ 120% x 3, rest 1 minute

330

A2. 1.1 Squat clean @ 85% x 3, rest 3 min

*rest 25 sec between pulls

Got pinned on all the 2nd reps. Which was fine since I’m strong enough to stand up out of them but still.

B1. 4 alt back-rack step back lunges x 3, rest 1 minute

*10# increase

165 – not bad.

B2. 15 barbell good mornings x 3, rest 1 minute

B3. 5 2-DB squat jumps x 3, rest 3 min

*35# DBs- reset each rep and jump as high as you can 

C. 5-7 glute ham raises on GHD x 4, rest as needed.

These were rough today. Held sets of 5

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2k row @ 5k pace (or estimated 5k pace based on what you were able to MAINTAIN last week)

-rest 2 min-

x 2

See pics – first one was alright. Second one was ROUGH but I held on. Big mental win. Not sure how this would go as a 5K but I am hoping mentally I could continue to push.

–rest 10 min–

Every 2 min x 8 sets:

12 cal row AFAP

*again- do not pace. Go out hard

See pics

Day score 8: Feeling much better today! Slept really well cause I took some Advil PM

9/15

60 DU AFAP

-rest 90 sec-

x 5

:33, :34, :29, :33, :37

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3.2.2 S.HSPU x4, rest 3 min

*rest as little as possible between clusters in order to maintain UB sets 

:35, :37, :50, 1:45 – power went away quick on these. Crazy how the first 3 can feel so good and then bam they are just gone.

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A1. 5 Strict press x5, rest 60 sec

*hang KBs from training bar (as light as you have) or bamboo bar (if you have one) to load- challenging load, across

Went up 5 # from last week but had to drop back down to 127.

A2. 22 wall-facing shoulder taps x5, rest 60 sec

B1. 10 close grip bench press x3, rest 90 sec

*moderate- across

B2. AMRAP-2 2-KB push press @ 53# ea x3, rest 90 sec

13,13,13

C. Accumulate 6 seated legless rope climbs for quality

*no kipping- climb as high as you feel comfortable, rest as needed

Got about 6/8 of the way up the rope pictured below. Felt really tight in my right pec and bicep after each climb.

D. 16 alt KB gorilla rows w/ 3 sec eccentric ea rep x 3, rest 90 sec

53#

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20 sec on / 20 sec off x 8-10 sets: Hollow body rocks

My abs are dead

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Shoulder Series x 1-2

10 Banded facepulls

10 Rings hinge row

10 Scaption

10 straight arm lat pull down

5 planche lean (feet elevated)

10 T pulls

10 W pulls

10 Y pulls

*https://www.youtube.com/watch?v=Qn6h-uPtub4&t=23s

Day score 5: Rested but head cold and headache. Passed by end of day.

9/14

A1. 8-10 sec snatch pin pull @ max effort x 5, rest 45 sec

*set bar at knee

A2. 1.1 Squat snatch @ 85% x 5, rest 2 min

*12-15 sec between singles

185 – these felt really sharp today but I can still see in my video that I need to stay flat footed longer and finish my pull.

185 Snatch Video

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Hatch Squat Cycle W4D2

B. Back Squat

a) 1 x 8 @ 240

b) 1 x 8 @ 260

c) 1 x 8 @ 280

d) 1 x 8 @ 295

C. Front Squat

a) 1 x 5 @ 195

b) 1 x 5 @ 210

c) 2 x 5 @ 225

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4 sets:

30 sec max Row calories

3 min easy spin on bike between sets

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19,19,18,18

Knee / Quad health:

A1. 10-15 banded knee extensions from pike position x 3, rest as needed

*https://youtu.be/iG7H-WUw5sE

A2. 5-6 side plank clamshell ea. x 3, rest as needed

*https://youtu.be/fJJh0aJjzFY

A3. 10 single leg reverse step downs ea. x 3, rest as needed

*10# plate as counterweight

Day score 7: Well rested but low energy

9/12

A. 6 Strict press x 3, rest 2 min

*@ 85% of heavy 6

115 – felt easy

B. 6 bench press x 3, rest 2 min

*@ 85% of heavy 6

180 – also felt good

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TTT TD #64

TBA

Did not go well. Didn’t finish the second round of C2B. Barely got into the round of 15 burpee box jump overs. Pretty sure this has a lot more to do with having been sick than anything else so I’ll just call it a wash.

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10-15 min easy bike cooldown

Day score 5: Still recovering from sick

9/11

Knee/ Quad Health:

A. 4 sets w/ 25# on sled: 50ft sled push + 50. ft reverse sled drag

B. Poliquin Step up – accumulate 50 each side

*unloaded- slight toe turnout

**https://youtu.be/AzbtpwYr2So

C. 10 Patrick Step-up x 3 @20×1 (2-4″ elevation- unloaded this week)

*https://youtu.be/UWxfSDTF2dk

D1. 30-40 sec Wall Sit x 3, (actively push your feet forward during the hold- should feel the rect.fem firing)

D2. 6 single leg glute bridges w 3 sec iso at top of each rep (6 ea leg) x 3, rest as needed

+

Hatch Squat Cycle W4D1

A. Back Squat

a) 1 x 8 @ 240

b) 1 x 8 @ 260

c) 1 x 6 @ 295

d) 1 x 6 @ 315

B. Front Squat

a) 1 x 5 @ 225

b) 1 x 5 @ 240

c) 1 x 5 @ 255

d) 1 x 5 @ 275

Failed the last rep at 275. Otherwise good day. No knee pain!

C. 1 AMRAP-1 (stop 1 rep before failure) DL set @ 75% of 1RM

18 @ 315 – probably had one more if I didn’t wait so long at the top on the last rep.

+

Gymnastics maintenance:

6 sets:

10 cal Bike

10 K.HSPU AFAP

Rest = Work

1:06, 1:04, 1:20, 1:30, 1:39, 1:30

Took 13-14s for the cals (echo bike). Held sets of 5 on the HSPU for the most part they just got slower and rests were longer. Also had a long walk from the bike to the wall (class).

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EMOM 6 min:

6 cal row + 8-10 TTB

-rest 6 min-

EMOM 6 min:

6 cal ski + 6-8 TTB

Went well! Held the higher sets. Definitely had to keep transitions quick

Day score 3: Still feeling sick/bad indigestion.

9/9

A1. 1 Clean pull @ 115% x 3, rest 1 minute

315 no straps – haha did not feel cleanable today but I am happy to be pulling heavier. That’s always the first step!

A2. 1.1 Squat clean @ 80% x 3, rest 3 min

*rest 20 sec between pulls

225 – these absolutely buried me today. Not sure why. Form felt good just felt slow! (Maybe fatigue from being sick)

B1. 4-6 alt back-rack step back lunges x 3, rest 1 minute

*10# increase

155 – felt good

B2. 20 banded good mornings x 3, rest 1 minute

B3. 5 2-DB squat jumps x 3, rest 3 min

*25# DBs- reset each rep and jump as high as you can 

C. 4-6 glute ham raises on GHD x 4, rest as needed

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5k row progression:

Every 5 min x 5 sets:

1k row @ target 5k pace

*at sustainable effort – goal is for the last set to take the same amount of time as the first set.

Set my goal at 1:50 and had to back off to 1:55 after one round (knew it was not sustainable.)

Challenging but enjoyable.

–rest 10 min–

Every 2 min x 10 sets:

10 cal row AFAP 

*do not pace this part- go out hard and see what happens

Averaged like 15s a round. This wasn’t that bad. Definitely could’ve kept going.

Day score 4: I got sick again I have no idea what’s going on with my body but very bad indigestion lol. Doesnt seem to affect training other than I feel like crap the rest of the day?

9/8

50 DU AFAP

-rest 90 sec-

x 5

:31, :25, :30, :28, :26

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2.2.2 S.HSPU x 4, rest 3 min

*rest as little as possible between clusters in order to maintain UB sets of 2

:39, :41, :37, :44 failed last rep

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A1. 5 Strict press x5, rest 60 sec

*hang KBs from training bar (as light as you have) or bamboo bar (if you have one) to load- challenging load, across

127 – got tough but pushed through!

A2. 20 wall-facing shoulder taps x5, rest 60 sec

B1. 10 close grip bench press x3, rest 90 sec

*moderate- across

165 –

B2. AMRAP-2 2-KB push press @ 53# ea x3, rest 90 sec

10,14,12

C. Accumulate 6 seated legless rope climbs for quality

*no kipping- climb as high as you feel comfortable, rest as needed

D. 20 alt KB gorilla rows x 3, rest 90 sec

+

53#

20 sec on / 20 sec off x 8-10 sets: Alt single leg V-ups

Averaged 14 a round. Burned a lot!

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Shoulder Series x 1-2

10 Banded facepulls

10 Rings hinge row

10 Scaption

10 straight arm lat pull down

5 planche lean (feet elevated)

10 T pulls

10 W pulls

10 Y pulls

Day score 8: Felt a little lethargic today but once I got warmed up it was alright.

9/7

A1. 8-10 sec snatch pin pull @ max effort x 5, rest 45 sec

*set bar at knee

A2. 1.1 Squat snatch @ 80% x 5, rest 2 min

*10-12 sec between singles

170 – felt solid today. A little heavy but once I warmed up to the weight felt good.

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Hatch Squat Cycle W3D2

B. Back Squat

a) 1 x 10 @ 225

b) 1 x 10 @ 240

c) 1 x 8 @ 260

d) 1 x 8 @ 280

C. Front Squat

a) 1 x 5 @ 195

b) 1 x 5 @ 210

c) 2 x 5 @ 225

+

Just want to say these were the best my squats have ever felt! Zero knee pain on the squats today and moved easily.

3 sets:

30 sec max AB calories

3 min easy spin between sets

To be transparent these were more like 24-23s sprints. Just didn’t have the whole 30 in me today despite mentally telling myself to before every sprint. Time feels like it stops on these lol. We did switch from AB to echo bikes at the gym though so maybe I just need to get familiar with that pain again.

Knee / Quad health:

A1. 10-15 banded knee extensions from pike position x 3, rest as needed

*https://youtu.be/iG7H-WUw5sE

A2. 5-6 side plank clamshell ea. x 3, rest as needed

*https://youtu.be/fJJh0aJjzFY

A3. 10 single leg reverse step downs ea. x 3, rest as needed

*10# plate as counterweight 

Did all the things!

Day score 7: Got up early to shoot some stuff for the gym but feeling pretty good. Knee is a little stiff but that’s normal after heavy squat days

9/5

A. 6 Strict press x 3, rest 2 min

*building to a mod-heavy 

130- hard but got it!

B. 6 bench press x 3, rest 2 min

*building to a mod-heavy 

215 – super impressed with this!

+

TTT TD #63

TBA – week 3 of 3 – team series!

16:25 – this one hurt! Literally though lol. I was very happy with how things were going until hitting the box. Happy I was able to jump after that because I was literally limping when I got up which freaked me out a little.

Very happy with my HSW! Chest to bars kinda sucked. Usually could do 12 unbroken but didn’t have it and am super sore today from them.

tttTD63 video

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10-15 min easy bike cooldown