Day score 7: Feeling good. Little brother and his fiancé are visiting us so I was up a bit late

7/18

TTT TD #56

TBA

6:34 – unbroken pullups, 30-20 on the thrusters (wanted to go unbroken), and held around 1:48 on the row except for slacking a bit around 400-600 where I fell to like 1:55. At 250m left pushed up to 1:38 pace.

+

5 sets for quality:

2 rope climb w/ legs

12 GHD situps

18 GHD hip extensions 

24 alt DB side bends

100ft 2-DB OH walk w/ belt brace

100ft 2-DB front rack carry w/ belt brace

*belt brace- wear a belt semi-loosely and brace 360 degrees into it

🤘🏼

Day score 8: Feeling pretty good but definitely a little stiff in the hips. Need to focus more on mobility and eating well to recover better

7/17

EMOM 10 min or every 90 sec x 12 sets:

10-15ft HSW

Didn’t go as amazing as last week but met the goal

+

A. 5 BS x 5, rest 2 min

*all at heaviest load from last week

305 – these were pretty tough today. Almost failed fifth rep of third set

B. 8 alt front rack reverse lunges x 3, rest 2 min

*all at heaviest load from last week

185 – went heavier just because I accidentally doubled the reps last week

C. 5 sumo DL x 5, rest 2 min

*all at heaviest load from last week

335 – these felt heavy too but not as bad as the squats

D. EMOM 6 min: 30 sec max 2-DB Devil’s press @ 50# ea

8,6,7,6,5,5

E. EMOM 6 min: 20 DU + 5 2-DB thrusters @ 50# ea

F. EMOM 6 min: 30 sec max 2-DB box step overs @ 50# ea / 20″ 

Not bad but have to get used to box step overs again. First time in months doing those with weight

Day score 6: Spent a lot of time out in the sun at work today. Pretty sore in abs as well

7/15

4 rounds, each @ strong effort (change barbell movement each set)

20 cal row

15 barbell movement

-rest 3 min between sets-

set 1: Power snatch @ 115#

2:07, 2:30, 3:05, 3:00

set 2: CJ @ 165#

I think these were around 3:00 a piece but was pretty lightheaded and was more focused on recovering than writing down times due to heat

set 3: Thrusters @ 115#

2:12, 2:10, 2:07, 2:05

set 4: Squat cleans @ 165#

I don’t know how long these took I was feeling really sick at this point from heat

This workout ended up taking me over an hour lol. I did not expect that when reading it. I did this in a gym with literally no AC. I dropped in because I thought it would be fun to see some of my friends there but it turned out to be a big mistake. I will not be doing anymore workouts there lol!!!!

+

EMOM 10 min:

3 DL 

*moderate- across

308 – tried to keep these double overhand as long as possible. Felt good

+

Trunk:

4-5 sets: 

5 half kneeling low to high banded woodchop ea. way

5 crossbody V-ups/side 

20 sec banded pallof hold ea. side

Day score 8: Tired and sore in my traps

7/14

Test:

AMRAP 5 min: S.HSPU

11 – got the majority of these in the first and 4th minute. Definitely feeling a little heavier 😂 But I think this is pretty good for me?

+

A1. 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 

50s – I could’ve gone heavier but wasn’t sure how to get into position by myself

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

9, 13, 12, 15

B. AMRAP single arm DB strict press from half kneeling (tight midline brace) @ 3131 @ 35# x 3 sets p/ arm, rest to recovery 

9,

+

AMRAP 3 min:

6 TTB

4 burpees to 6″ target

-rest 1 min

x 3

5+1, 4+6, 4+4

Really only slowed down my grips slipping a bunch as my grip got a little more fatigued. Burpees felt alright. TTB limiter

-rest 3 min

AMRAP 3 min:

4 TTRings

6 box jump overs @ 24″

-rest 1 min

x 3

5+2, 4+3, 5 – this one my core was pretty much obliterated. I tried to keep transitions fast no matter how bad I was hurting

+

Strict Gymnastics Strength:

A. EMOM 8 min: 2 weighted strict pullups

*moderate weight- technical / bodyline focus

Did 25# – tried 40# to start but was way too heavy

B. Accumulate 60 sec single arm ring hang (60 sec L / 60 sec R)

C. 5 seated shoulder DB external rotations ea. x 3, rest as needed

*https://youtu.be/6CqS3W9vfxI

Day score 8: A little tired – first day of work today. Not stressful but spent time out in the heat.

7/13

A. 5 sets of complex: 1 power snatch + 1 OHS + 1 squat snatch + 1 OHS

*rest as needed

*drop bar after OHS and re-set. Start moderate / light and build by feel. Keep technical focus.

Built to 185 – felt super solid. This 185 is actually a PR power snatch I think! I know it said moderate but I never felt like I was struggling until that last weight.

B1. 5 seated behind the neck snatch grip press @ 2112 x 4, rest as needed

*build by feel

Built to 70# – felt good. A little tightness in right shoulder

B2. 5 snatch grip DL @ 1114 x 4, rest as needed

*moderate loading- positional focus

265 w/straps – felt good. Practiced controlling my breathing during this

C. 3 tempo FS @ 3311 x 3, rest as needed

*building to a mod-heavy

Built to 225 and stopped there. Probably could’ve got heavier but wanting to ease into it like you said.

+

RMU Skill (let’s revisit the basics for a bit)

Video for A-C: https://youtu.be/hEZyrYBZfsE

A. 2 “small” ring swings into 1 “max-effort” ring swing x5, rest as needed

*focus- reaching w/ toes in the arch position. Think of getting as long as you can. Keep legs and knees straight. Use a towel between the feet if needed. Film each rep and watch it back before completing next set. 

B. 1 “max-effort” ring swing + open hip front swing x5, rest as needed

*keep bodyline position from “A” – add in a hip drive when you transition into the front swing (if your arms bend and you hips drive- that is okay. But keep the focus on the hip drive for this step)

C. 1 “max-effort” ring swing + open hip front swing WITH aggressive pull to shoulders x5, rest as needed

*A+B + getting shoulders as high as you can. Goal is to look like the bottom picture- shoulders are highest point, then hips, then knees.

**https://www.instagram.com/p/B1o7s4qHyJd/

D. 2-position jumping muscle ups x10, rest as needed

*notice that the shoulders are still the highest point- then the hips (which are open!)

**3rd video: https://www.instagram.com/p/B1RwVaupGCw/

E1. 10-20 sec. ribcage hold x4, rest as needed

*palms face out (the same position we want at the top of the pull)

**6th video in D

E2. 4-8 dip swings x4, rest as needed

*don’t worry about getting as much elevation as him- just work on getting comfortable in that catch position w/ some ring movement 

**2nd video in D

Ring practice went okay. Definitely felt a little foreign in the early swings (A&B). Had to resist attempting one the whole time

Day score 6: Very sore very tired. Had to be at the gym at 6AM and had friends over for dinner last night so I was up pretty late.

7/11

TTT TD #55

For time:

27-21-15-9

Cal Row

DB Thrusters @ 50# ea

7:13 – this was really not fun lol. Had to do this outside so it was a pretty toasty morning.

+

4 sets for quality:

1 rope climb w/ legs

10 GHD situps

15 GHD hip extensions 

20 alt DB side bends

100ft 2-DB OH walk w/ belt brace

100ft 2-DB front rack carry w/ belt brace

*belt brace- wear a belt semi-loosely and brace 360 degrees into it

Surprised how hard GHDs are after 4 months of not doing them. Probably just fatigue from the throwdown though. Everything else felt good

Day score 8: Feeling good but still sore from Wednesday.

EMOM 10 min or every 90 sec x 10 sets:

10-15ft HSW

Already texted you about this but I have made crazy progress on these!!! I started with a couple 15s and they were going so well I just started going 25! Walking really fast as well and feel very in control.

+

A. 5 BS x 5, rest 2 min

*build to a mod-heavy set for the day without sacrificing trunk position

305 – felt pretty damn heavy but glad to be lifting again lol

B. 8 alt front rack reverse lunges x 3, rest 2 min

*build to a mod-heavy set for the day

155 – these feel better on my knee when I’m not outside lol. I can tell my glutes are a weak area. Excited to build.

C. 5 sumo DL x 5, rest 2 min

*build to a mod-heavy set for the day

335 – felt pretty heavy. Went double overhand up to 305 and then used straps

+

Alt. EMOM 15:

min 1: 30 sec max TTB

min 2: 30 sec max kipping HSPU

min 3: 30 sec max BBJO @ 24″

+

Accumulate 20 strict pullups for quality / focus on bodyline 

🙌🏼

Day score 7: Somewhat sore from the EMOMs. Was also able to wake up this morning and do an outside class workout at my old gym.

7/7
Handstand skill:
A. 5 minutes practicing wall-facing HS scissor switches
B. 5 minutes practicing controlled kick ups into the wall
C. 5 minutes practicing controlled kick ups free-standing
D. 5 minutes practicing HS walking with tight legs

Definitely out of sorts on the HSW. Core just felt “floppy” and unstable. Hoping it comes back quick though! Was still able to do a 10 foot walk
+
1 minute on / 1 minute off x 10 sets:
16 DB-facing burpees
*if needed- lower to 14

Was able to hold onto sets of 16 thanks to the rest minute!!! Super happy with this

Day score 8: Feel great but man is it hot in this garage 😂 Stiff from the travel

7/6
Alt. EMOM 30 min:
min 1: 30 sec max DU

Was able to consistently hold 35ish which was awesome. Huge difference doing dubs in this garage.

min 2: 30 sec max alt DB snatch

Held 12-14 here. 35 is really light

min 3: 30 sec max goblet squats

12-14 here as well. Tailed off in the latter rounds

min 4: 30 sec max single unders

Didn’t count these just went until time expired

min 5: 30 sec max alt DB hang CJ

Crazy how light these felt as well. I think my upper pulling strength has improved significantly over quarantine

min 6: 30 sec max alt DB devil’s press

These were tough but I got 8 most rounds
+
20-30 minute easy run

Day score 7: Definitely feeling that non-rest Sunday but in very high spirits

3RFT

20 Med Ball FS (20)

15 Med Ball Sit Up

12 Squat Snatch (75)

9 Burpee

11:01 – This whole workout was basically just working through the heavy squat snatches. Was able to cycle sets of 4 with quick breaks. Everything else was fine and unbroken