Day score 10: Took the day off and slept in!

8/21

Hatch Squat Cycle W1D2

A. Back Squat

a) 1 x 10 @ 225

b) 1 x 8 @ 240

c) 1 x 8 @ 260

d) 1 x 8 @ 280

B. Front Squat

a) 1 x 5 @ 195

b) 1 x 5 @ 210

c) 2 x 5 @ 225

Squats felt easier today than Monday

C. 1 AMRAP-1 (stop 1 rep before failure) TNG DL set @ 65% of 1RM

20 at 265

+

Gymnastics maintenance:

EMOM 10 min: 1-2 RMU

*keep working on the heel swing

My timing with the heel swing got really wacky today. Probably just thinking about it way too much. Still feeling very solid!

+

Alt. EMOM 14 min:

min 1: 20 DU + 2 BMU

min 2: 10 WB + 5 K.HSPU

Heart rate came up around minute 7:00 but otherwise went really well.

+

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

6,7,6,6

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

Day score 7: My posterior chain feels a little beat up for some reason. A little bit out of it mentally today.

8/19

A1. 1.1.1 Clean pull @ 100% x 3, rest 1 minute

*rest 20 sec between pulls

265 – felt heavy today

A2. 1.1.1 Squat clean @ 65% x 3, rest 3 min

*rest 20 sec between pulls

170 – definitely feeling better than last week but still don’t feel like myself on them. Could just be overthinking things though I’m good at that lol

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

*all at 90% of last week’s heavy

145 – actually felt really good today!

B2. 100ft sandbag bearhug carry x 3, rest 1 minute

150#

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

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

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

20#

+

Aerobic maintenance:

3 sets, goal is linear splits:

800m run

20 1-DB box step overs @ 50#

20 burpees

-rest 3-5 min between-

7:05, 7:00, 6:44

Definitely was harder than last week’s aerobic stuff. I was pretty happy with my pacing and never had any big breaks. Went 10-10 just to switch hands on the step overs. Was able to push through the burpee sets pretty well but definitely would not have been able to do more movements after

Day score 8: More energy but more stressful day at work and left knee is mad

8/18

EMOM 10 min:

__ DU

*pick a sustainable number that won’t take longer than 30 sec each round

40 – was able to hit this consistently under 30s, tripped once almost every round though. Last couple rounds were tough

4 S.HSPU AFAP x6, rest 90 sec 

Super hard after all the dubs but got 4 unbroken most sets.

+

A1. AMRAP-2 barbell Z-press @ 75# @ 3133 x3, rest 60 sec

*legs together/ in front of you 

10,8,8

A2. 40 sec wall facing HS hold x3, rest 60 sec

B. 22 tricep extensions (use cable machine if you can- if not, switch to OH tricep extensions) x4, rest as needed

45# barbell

C1. AMRAP UB wide grip pullups x 3, rest 30-60 sec

*10# DB between leg

6,8,6

C2. 8 chest supported KB rows x 3, rest 30-60 sec

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

10#

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

+

Trunk:

A1. 30 sec max hollow body rocks x 2, rest 1 min

16, 18

A2. 20 mini band lateral steps ea direction x 2, rest 1 min

A3. 30 sec tall kneeling pallof banded hold ea. x 2, rest 1 min

A4. 30 sec low ring front plank x 2, rest 1 min

A5. 15 side plank arch ups ea. side x 2, rest 2-3 min

+

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 6: Feeling tired today not sure why

8/17

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

*build each set to a technical heavy 2- focus on staying in your heels during your 2nd pull

Built to 285 – focused on the heels

A2. 1.1.1 Squat snatch @ 70% x 5, rest 2 min

*10-12 sec between singles

155 – felt good. Noticed myself being lazy with my pull and trying to just be quick underneath so worked to correct that.

+

Hatch Squat Cycle W1D1

B. Back Squat

a) 1 x 10 @ 225

b) 1 x 8 @ 260

c) 1 x 6 @ 280

d) 1 x 4 @ 295

C. Front Squat

a) 1 x 5 @ 195

b) 3 x 5 @ 225

This felt heavier than normal today but got it done

+

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

1630 – felt harder to get it going today

+

Every 90 sec x 10 sets: *no progression – get after it again

15 sec AB @ 70-75% of max watts

1100-1200 – this didn’t hurt AS bad as last week. Made sure to push it out the whole 15s

+

15 minute easy bike cooldown

Day score 6: Had to wake up early to go get this one done so sacrificed a little bit of sleep

8/15

20 minute HSW practice (accumulate 100-150ft)

Got this in just 5 sets!!!!!!!!!!!! 150 feet

+

TTT TD #60

TBA

7 – This one was tough from the get. I immediately got frustrated tripping on my rope because I felt like I wasn’t doing anything wrong so lost some time there. The dbl db snatch felt heavy but I was able to move through them. To be honest this just came down to shoulders and grip fatigue. Honesty didn’t want to get lapped by Chief he is very good.

TTTtd60

+

Trunk:

A1. 30 sec max hollow body rocks x 2, rest 1 min

A2. 20 mini band lateral steps ea direction x 2, rest 1 min

A3. 30 sec tall kneeling pallof banded hold ea. x 2, rest 1 min

A4. 30 sec low ring front plank x 2, rest 1 min

A5. 15 side plank arch ups ea. side x 2, rest 2-3 min

Day score 8: Feeling very rested and energized training wise but definitely feeling the effects of a stressful week. Started working with Becky so I’m excited to make some lifestyle changes and see what helps!

8/14

A. Build to a heavy FS 

320 PR!!!! – this felt super easy. I got set incorrectly on a 325 attempt and didn’t want to try again but i definitely have more in the tank.

B. Build to a heavy DL

405 – very difficult 405 today but I’ll take it!

C. Build to a heavy Strict Press

145 – failed 155. This one has always been weak sauce

D. Build to a heavy Bench Press

225- failed 235 – also has always been weak sauce

+

Gymnastics maintenance:

EMOM 10 min: 1-2 RMU

Did 2 each round. These felt really good today. There were a few in the video that you can see I had good heels to butt to get out of the dip!

RMU

+

EMOM 10 min: 20 DU + 6 kipping HSPU

This was pretty challenging. Towards the end I was barely making it

+ 

Alt EMOM 8 min:

min 1: 30 sec SMOOTH BFB (focus on footwork)

min 2: 30 sec max BMU

Day score 6: Very tired today. Had a long consult with a client for my OPEX final yesterday so I had to make up for a missed meal right before bed. Shoulders are very tight.

8/12

A1. 1.1.1 Clean pull @ 95% x 3, rest 1 minute

*rest 20 sec between pulls

255-260 – these felt good. Came a little forward onto my toes a couple times.

A2. 1.1.1 Squat clean @ 60% x 3, rest 3 min

*rest 20 sec between pulls

165 – these felt like total poop. Idk what happened. I think my shoulders are really tight from yesterday. I failed my first rep lol!!

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

*build each set

Built to 145 – felt pretty good. Started at 95 and tried to focus on perfect form.

B2. 100ft sandbag bearhug carry x 3, rest 1 minute

150# – BLEH

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

ALSO BLEH 😂

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

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

+

Aerobic maintenance:

3 sets, goal is linear splits:

400m run

400m row

400m ski

30 cal AB

-rest 3-5 min between-

7:41, 7;27, 7:14 – rested 3:00 between all 3 sets. Very happy with these. I know you wanted linear but I wanted slightly decreasing splits for some reason. Got a little competitive with myself

Day score 9: Feeling pretty good and energized today. Some quad stiffness.

8/11

2-4 UB S.HSPU x5-11, rest as needed

*focus on changing directions quickly when your head makes contact with the mat. 

**progress total volume either by increasing reps p/ set or total number of sets

3,3,3,3,3,3,2,2,2,2,2,2 – 30 total. Felt good today. Starting at 3 seemed to work better in the long run.

+

A1. 8-10 2-DB Z-press + 20-30 sec 2-DB OH hold in Z-press position (legs extended and in front of you) x4, rest 90 sec

*as heavy as you can 

50# – 10&20s, 9&20s, 8&19s, 8&16s

A2. AMRAP UB pike HSPU to 1″” deficit (toes or knees on box) + 3 sec hold at extension each rep x4, rest 90 sec

**this week- use the parallettes and create a 1″” deficit from there- notice the hold addition this week 

11, 10, 11, 11

B. AMRAP UB wide grip pullups x 4, rest 2 min

8,6,7,8

C1. 2-6 slow controlled Russian dips x 3, rest 30-60 sec

Had to use my feet to get some momentum on these & they kind of hurt my shoulders a little

C2. 8 chest supported KB rows x 3, rest 30-60 sec

53 – felt easy. Will probably try 70 next week.

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

30#

C4. 50ft seated hand over hand sled pull x 3, rest as needed between sets

We have a sled but no rope for this

+

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 9: Feeling really good and rested. Lower back is a little tight.

8/10

A. Build to a heavy single squat snatch 

90kg – we talked about it but I’ll put videos below.

90

100

B. Build to a heavy single back squat 

370 – this felt good. There may have been a little more but the rep before this at 365 was really ugly so I didn’t want to push it further.

B1. 15 single leg prone banded hamstring curls ea. x 3, rest 1 min

Purple band

*https://youtu.be/6cTWK7TmO3c

B2. 5-7 clamshell side plank press ups ea. x 3, rest 1 min

Weird at first but got the hang of it by round 2

*https://youtu.be/FhgJNgvyVVU

B3. 15 2-DB sumo-stance RDLs x 3, rest 1 min 

75 – felt good just need to figure out where to grip the dumbbell

+

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

1830

+

Every 90 sec x 10 sets:

15 sec AB @ 70-75% of max watts

This hurt really bad lol. Legs would feel like lead around 5s left mark. Last 3-4 rounds were a straight suck fest.

+

15 minute easy bike cooldown

Day score 6: Feel really tired today. Hard to get focused.

8/4

2-4 UB S.HSPU x 5-11, rest as needed

*focus on changing directions quickly when your head makes contact with the mat. 

**progress total volume either by increasing reps p/ set or total number of sets

+

4,4,4,3,2,2,1,2,2,1,1 – no longer could hit sets of 2. Struggled with these today a bit!

A1. 6-8 2-DB Z-press + 20-30 sec 2-DB OH hold in Z-press position (legs extended and in front of you) x4, rest 90 sec

8,7,6,7 – WOW. These were so challenging! Shoulders were basically to failure at the end of the holds lol. Love it

*as heavy as you can 

A2. AMRAP UB pike HSPU to 1″” deficit (toes or knees on box) x4, rest 90 sec

16, 16, 11, 11 – first two sets felt great but the z press definitely came into effect on these on the second 2 sets

**this week- use the parallettes and create a 1″” deficit from there

B. 20 tricep extensions (use cable machine if you can- if not, switch to OH tricep extensions) x4, rest as needed

Had to do OH extensions.

+

4-5 sets:

20 cal ski @ strong effort

-rest 20 sec-

AMSAP wall-facing HS hold

–rest 4 min between sets–

:39.0,:39.0, 38.6, 39.4, 39.0 – ski

:50, :53, :40, :55, :51 – holds

This still hurt like half an hour later haha. Sprint work is fun