Day score: 8 – took work off and god to sleep in

9/4

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 W3D1

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 @ 195

b) 1 x 5 @ 225

c) 1 x 5 @ 240

d) 1 x 5 @ 255

C. 1 AMRAP-1 (stop 1 rep before failure) DL set @ 70% of 1RM

18 @ 295 – not bad. Maybe could’ve pushed out two more but wanted to hit the -1 stimulus and wasn’t sold on it lol

+

Gymnastics maintenance:

For time:

50 kipping HSPU

*6 min cap

5:22 – not bad. Kinda chanced it for a big set at the end and failed one. Oh well. Gotta take risks!

+

4 sets:

2 minute window:

20 cal ski buy in

In remaining time- AMRAP TTB

-rest 1 minute between-

Score = total TTB

24,16,15,17 = 72 total – overall went well. Just hard to breathe on the sprint. The 2nd round the left handle of the ski erg started skipping so I had to let off my pace for a few seconds because I was scared it was going to break. Other than that went good

Day score 8: Feeling pretty good energy and not that sore today. Not sick

9/2

A1. 1.1 Clean pull @ 110% x 3, rest 1 minute

*rest 20 sec between pulls

305 – felt “cleanable” today. Especially the first pull

A2. 1.1.1 Squat clean @ 75% x 3, rest 3 min

*rest 20 sec between pulls

205 – these were good today. A little slow out of the hole

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

*10# increase

145 – feeling stronger on these

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. 3-5 glute ham raises on GHD x 4, rest as needed

+

Aerobic maintenance:

2 sets, goal is linear splits:

1k row

1k ski

800m run

-rest 3 min-

12:07, 11:48 – run sucked but managed to push the second one because I thought I was falling behind

Day score 5: Felt very tired waking up this morning. Then got sick at the gym. Doing better now 🤷🏻‍♂️

9/1

EMOM 10-12 min:

__ DU

*pick a sustianable number that won’t take longer than 30 sec each round. Either match or slightly increae from last week. 

40-45 – these felt really good today. Held 45 for some and 40 for most. Sets 8&9 I messed up a bit but finished 10,11,12 strong. Cycle speed is getting faster too. Shoulders feel stronger.

+

3 S.HSPU AFAP x 10, rest 90 sec

Didn’t fail a single one for the first time ever in these progressions! Big win. Took about 8 seconds each time.

+

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

122# w/26# kbs – these were very challenging but I am happy with how they went

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

Ez

B1. 15 2-Db bench press x3, rest 90 sec

50s – Felt a little light but next weight is 75

B2. 15 2-Db lateral raises x3, rest 90 sec”

***After these movements I had to stop the session. I got really sick out of nowhere and my stomach was super upset. I honestly think it may have been the pumpkin spice cold brew I had at lunch because I feel fine now. I’ll try to make this stuff up to close out tomorrow’s session***

Day score 9: All good but legs are sore from the throwdown

8/31

A1. 2 slow snatch grip DL x 5, rest 45 sec

*10# increase- focus on staying in your heels during your 2nd pull

295 – felt heavy but good

A2. 1.1.1 Squat snatch @ 75% x 5, rest 2 min

*10-12 sec between singles

165 – these were on point today. Super crisp and good leg drive

+

Hatch Squat Cycle W2D2

B. Back Squat

a) 1 x 10 @ 225

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

This was ridiculous today. This is gonna be a long cycle but I’m here for it!!!

+

2 x 10 sec AB for max watts

1710

+

Alt. Every 90 sec x 8 sets:

0:00-1:30: 15 sec AB @ 75% 1282

1:30-3:00: 8 BFB AFAP

+

This felt actually sustainable. Yes it hurt but I kept things consistent and felt like I could’ve kept going at the end. Burpees were completed in 16-18s every time.

15 minute easy bike cooldown

8/29

20 minute HSW practice (accumulate 150-180ft)

Getting pretty consistent with the 50ft now

+

A. 12 Strict press x 2-3, rest 2 min

*same loading as last week

105 – felt good. Last couple reps were challenging

B. 12 bench press x 2-3, rest 2 min

*same loading as last week

185 – way easier than last week

+

TTT TD #62

TBA – week 2 of 3 – team series!

1 @ 315 & 9:20

Video of team series

+

Glute accessory:

A1. 15 single leg prone banded hamstring curls ea. x 3, rest 1 min

*https://youtu.be/6cTWK7TmO3c

A2. 5-7 clamshell side plank press ups ea. x 3, rest 1 min

*https://youtu.be/FhgJNgvyVVU

A3. 15 2-DB sumo-stance RDLs x 3, rest 1 moin

Day score 1: Worst training day I’ve had in like years lol. It was as if I had never done this before lol

8/28

*no Hatch today- heavy squatting in TD tomorrow. I don’t think it’s smart on the knee to do both back to back. (think of today as a deload day)

+

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

These were good, right quad even got a little burn going!

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)

Felt my knee a ton on the first set when I pushed the feet forward so I’m guessing I’m doing it right 🤣 definitely felt it in rect

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

No issues

+

Gymnastics maintenance:

EMOM 5 min: 2-3 RMU

..into..

EMOM 5 min: 1-2 RMU

*keep working on the heel swing

Not my best RMU day. Felt really off today and only got a couple rounds of 3. Worst ring session I have in a while.

+

AMRAP 6 min:

2 BMU

4 burpees to 6″ target

Welp I got about 4 rounds in around the 4:00 mark and my hand tore pretty bad so I switched into a burpee AMRAP to finish. Got a lot but honestly was so frustrated I didn’t remember to count.

+

D. AMRAP UB Lean away pullups @ 21×1 x 4, rest 2 min

*add 10# DB between legs 

E1. 15-20 band pullaparts x 2, rest 1 minute

E2. 5 elbow on knee DB shoulder external rotations ea x 2, rest 1 minute

E3. 12-15 chest supported on bench DB Y raise x 2, rest as needed

Today sucked lol

Day score 5: Pretty tired when I woke up this morning. A little stressed and calves are smoked. Knee pain as well.

8/26

A1. 1.1 Clean pull @ 105% x 3, rest 1 minute

*rest 20 sec between pulls

275 – gosh these felt heavy today! Can’t believe only 3 weeks ago I cleaned 10# less than this lol! Some days are like that I guess

A2. 1.1.1 Squat clean @ 70% x 3, rest 3 min

*rest 20 sec between pulls

185 – finally felt normal again. Didn’t need to film because I felt good.

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

*all at 95% of last week’s heavy

135 – you know what seems to be the biggest problem for me in these might actually just be core stability & balance. I just seem to sway to one side when standing up sometimes, even without weight!

B2. 150ft sandbag bearhug carry x 3, rest 1 minute

150# – this hurts to breathe lol

B3. 5 seated box jumps w/ weight vest on x 3, rest 3 min

C1. 4-6 glute ham raise eccentrics x 3, rest 1 minute

No issues here

C2. 14-20 alt russian twists w/ medball on GHD x 3, rest 1 minute 

20#

+

Aerobic maintenance:

For 30 min @ sustainable effort:

500m row

500m ski

30 cal AB

Had to go ski-bike-ski because we cleaned the rowers for reopening today. Managed to get 6 + 157m which I was pleased with! Pushed to a tough but sustainable pace and held on.

Day score 8: Feeling high energy levels today. Ankles feel a little stiff and knee is bothering me

8/25

EMOM 10 min:

__ DU

*pick a sustainable number that won’t take longer than 30 sec each round. Either match or slightly increased from last week. 

45 then 40 – noticed shoulders getting burned out more than anything. Tripped a lot in warmups today but was very smooth in the actual emom

AMRAP 5 min: S. HSPU

18 – started with trips and dubs and dropped to singles pretty quick. Failed 2 total

+

A1. AMRAP-2 barbell Z-press @ 65# @ 3133 x4, rest 60 sec

*legs together/ in front of you 

8, 9, 9, 9 (tried for 10)

A2. 40 sec wall facing HS hold x4, rest 60 sec

B. 15 2-Db lateral raises x3, rest 90 sec

10# – these always bug my left shoulder a ton so I took it easy

C1. 4-6 uneven grip rope pullups ea side x 3, rest 30-60 sec

4,6,4

C2. 8 pendlay rows x 3, rest 30-60 sec

155#

C3. 8 weighted ring dips x 3, rest 30-60 sec

15#

C4. 20 alt DB bicep curls x 3, rest as needed between sets

30#

+

Trunk:

Alt. EMOM 10 min:

min 1: 30 sec 2-DB turkish situps @ 15-20# ea

min 2: 30 sec hollow body rocks

This was ouchy 😅😅

+

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

Did 2 sets

Day score 9: Feeling pretty good. Actually somewhat sore upper body still from the throwdown

8/24

A1. 2 slow snatch grip DL x 5, rest 45 sec

*all at last week’s technical heavy- focus on staying in your heels during your 2nd pull

285 – heavy but good. Focused on driving out the edges of my feet and that helped me stay on my heels and engage my legs more

A2. 1.1.1 Squat snatch @ 73% x 5, rest 2 min

*10-12 sec between singles

160 – these felt good today. Did the same thing as in the deadlift with my feet. Also tried to really think about finishing my pull

+

Hatch Squat Cycle W2D1

B. Back Squat

a) 1 x 10 @ 225

b) 1 x 8 @ 240

c) 1 x 6 @ 260

d) 1 x 6 @ 280

e) 1 x 6 @ 295

C. Front Squat

a) 1 x 5 @ 195

b) 1 x 5 @ 225

c) 2 x 5 @ 240

Rough day for sure but love the grind!

+

3 x 12 sec Row @ 100% – establish max watts

667, 650, 704

+

Every 90 sec x 10 sets: 

20 sec Row @ 75-80% of max watts

563 – hard to get the right watts at first but was able to settle in. Easier than bike sprints

+

15 minute easy bike cooldown

Day score 6: Up late coaching and working with clients/eating a big meal late. Slept very poorly

8/22

**I’m prioritizing your strength work over the throwdown while we are on this cycle- it’s likely that you are going to be doing some throwdowns with tired shoulders.. just know that it is on purpose

20 minute HSW practice (accumulate 150-180ft)

Held 45-50’ increments today

+

A. 10 Strict press x 3, rest 2 min

*challenging- across

105 – probably could’ve gone a little heavier but this was still challenging

B. 10 bench press x 3, rest 2 min

*challenging – across

185 – these were super tough but had a spotter so I felt comfortable pushing it. Last 3 reps were always tough and last set was all out effort to get the last one up

+

TTT TD #61

TBA – week 1 of 3 team series!

+

11:17 – Chief pushed the pace hard and I did everything I could to stay with him and not cost the team. Struggled on the step ups mostly. I’m just short!

Glute accessory:

A1. 15 single leg prone banded hamstring curls ea. x 3, rest 1 min

*https://youtu.be/6cTWK7TmO3c

A2. 5-7 clamshell side plank press ups ea. x 3, rest 1 min

*https://youtu.be/FhgJNgvyVVU

A3. 15 2-DB sumo-stance RDLs x 3, rest 1 min 

75#