Day score 7: Abs are really really sore surprisingly from the ab emoms. Pretty fatigued

6/2

Handstand Skill:

A. 10 min HS prep (use drills that we have been working)

B. 15 min practicing freestanding HS holds

+

For time:

21-15-9

STOH @ 135#

Hand release pushups

6:03 – so hard on the shoulders and triceps lol. Took everything in me to finish & not put the bar down in the set of 9

+

For time:

21-15-9

Pendlay row @ 135#

Kipping HSPU

8:08 – this felt pretty good despite having to tempo KHSPU so I wouldn’t disturb my downstairs neighbors lol. KHSPU form wise felt good. Got stuck in a freestanding handstand once lol

+

A1. 100ft single arm farmer’s carry @ 75# ea. x 4, rest 1 min

A2. 50-75ft single arm waiter’s walk @ 75# ea x 4, rest 1 min 

*rest 1 min between arm switches and between A1-A2

This went well just tough getting it overhead after those two Metcons

Day score 9: Feeling really excited that we are moving in a month!!!!!!!

6/1

10 BS x 3, rest 90 sec

*moderate loading (something that you can safely clean and put on your back- we are going to be adding volume to this each week so stay on the conservative side to start

155 – felt crappy warming up but was able to move the weight quickly and effectively at working weight

+

20 alt back rack walking lunge steps x 3, rest 90 sec

*building each set

So I tried starting at 135 which was probably not a good idea and my left knee was screaming in pain. I called it and will probably start lighter next time. I will go see a doctor in Phoenix probably

+

Alt EMOM 8 min:

-40 sec max DU

-40 sec max WB

Dubs weren’t as good as Friday but still had some good sets. Ordered a mat for jumping on

Wall balls were great worked all 40s so 18-20 reps

–rest 2 min–

EMOM 8 min:

30 sec hollow body rocks

First 4 rounds were great and then it started to be really challenging lol.

–rest 2 min–

EMOM 8 min:

30 sec side plank (switch sides each minute)

Easy peasy

–rest 2 min–

EMOM 8 min:

30 sec alternating russian twists 

Difficult due to fatigue from the hollow rocks. Used a 20# db

Day score 9: Slept a lot

5/30

#tttTD49 w/ a twist

For time:

30 thrusters @ 95#

10 BFB

20 thrusters @ 135#

20 BFB

10 thrusters @ 155#

30 BFB

*20 minute cap

13:53 – Overall went well. I broke the middle round of thrusters more than I wanted to and probably could’ve kicked the burpees on the final set sooner than I did. Notes for next time

+

20 minute walk

✅

Day score 8: Rested and good mental mind set. Murph soreness almost all gone

5/29

AMRAP 24 min:

400m run

60 DU

20 burpees

5+400m+23 dubs – This workout was awesome. I was cruising and running the 400s faster than ever. The dubs were mosltly unbroken and felt better than they ever have. There was one set where my cardboard box that I jump on kept getting caught in the wind and tripping up my rope but other than that had a lot of fun.

+

Single leg strength:

A1. 10 single leg squats to medball @ 2121 ea. x 4, rest as needed

*use plate as counterweight to maintain the best position you can 

A2. 12-14 deck squats x 4, rest as needed

A3. 10-12 alt. loaded single leg pistol marches x 4, rest as needed

*https://youtu.be/6ufpKqcslSs

A4. 30 sec pole assisted single leg isometric hold ea. x 4, rest as needed

*https://youtu.be/fzXLfXzsvaU

Day score 4: Some Murph soreness has definitely set in. Pretty tired and work was somewhat stressful today.

5/27

Power Snatch Waves

3 reps w/in 30 sec

-rest 1 min-

2 reps w/in 20 sec

-rest 1 min-

1 rep

-rest 3 min-

x 2-3 sets

*increase loading and reps decrease. Maintain loading across all sets. 

145-155-165 – felt ok. Just a little rigid instead of nice and fluid. Did a few high pulls as I was warming up and that helped my body kind of remember what it was supposed to do lol

+

EMOM 8:

3-4 hang power cleans

Did the first two rounds at 205 & then had to drop to 185. Bit off a little more than I could chew today & my left knee was hurting a bit. Other than that I was happy with how snappy my elbows were. I think I do need to work on some trunk strength because I could see in my video that my catch position looked a little soft.

+

3 push press + 3 push jerks x 5, rest as needed

*moderate – across

185 -these actually felt really good today and I was able to touch and go. Best this progression has felt so far so exciting!

+

For time:

21-15-9

Sumo DL high pull @ 95#

BFB

5:46 – not gonna lie felt super out of shape doing this which kinda bummed me out mid wod. SDHP were awkward especially because one side kept hitting first (sidewalk things lol) and the burpees I just felt slow. I was able to sprint the last 9 so idk if I just need to stop being a wuss and go faster or if I really can’t sustain that for 21-15-9. I think also just being on the sidewalk makes me guard my knees a little more probably

Day score 7: Super tired from Murph but not that sore yet. Quads are tight

5/26

Recovery Day

20 min walk

+

Shoulder Series

A. Foam Roll: Lats / Pecs / Upper-back – 2min each (faster / lighter rolling)

B1. Back To Wall Shoulder Flexion – 2 x 5-6; rest as needed

B2. Yoga Push-up w/ exaggerated Shoulder Flexion – 2 x 5-6; rest as needed

B3. PVC Pass-through w/ progressively more narrow grip – 2 x 3-4; rest as needed

B4. Bar-hanging Scap Circles – 2 x 3-4 ea direction; rest as needed

+

Hip Series

A. Foam-roll / Release lower-body / hips – 10min

B. Accumulate 3 minutes in a banded frog pose

C. Accumulate 30 alt bird-dogs w/ trunk brace focus

+

20 min walk

Was able to run through all the recovery stuff except for the bar hanging scap circle just because I couldn’t find a good sub for the bar. The walks helped me loosen up pretty well.

Day score 8: Feeling good but probably should’ve slept more. Stayed up late watching Star Wars stuff on YouTube…

5/25

@ home Murph

Run 1 mile

…

10 rounds:

10 alt DB snatch

20 pushups

30 air squats

…

Run 1 mile

50:17 – Tough one with those DB snatches. Complete game changer. Ran the first mile unbroken. First 3 rounds were super mental. Round 4 I was just super hot (it’s somehow humid here today) and felt like puking. Then all the sudden I was on round 10. Second mile wasn’t as good but happy overall

Day score 10: Super rested. Not sore. Feeling great. Lots of energy.

5/23

#tttTD48 w/ a twist

AMRAP 7 min:

3 power snatch @ 115#

6 STOH @ 115#

6 BFB

6 rounds even – I was really distracted by my drunk neighbor during this who walked over literally like 10s in… still happy with the result. Snatches sucked! S2OH felt so good. Burpees felt good other than my cut hand re opening. Didn’t wear gloves because barbell

–rest 7 min–

AMRAP 7 minutes

1 round of DB DT

100m farmers carry

3+18 – neighbor was still talking to me during this (I was ignoring him). Felt good but super grippy. Was really happy with the way they felt overhead.

+

5 sets:

20 sec wall-facing HS hold

-rest 20 sec-

40 sec max S.HSPU

Averaged 5

-rest 1 min-

+

3 mile easy run

Day score 9: Achilles pretty much back to normal. Feeling good coming off the rest day. Short day at work.

5/22

3 sets, each @ sprint effort:

200m run

40 DU

20 alt DB snatch

200m run

*rest 1:1

3:13, 3:22, 3:31 – felt so good to push like this for the first time in a while. Finally leaned into the pain a bit. That last set was so mental and hurt so bad! Dubs were almost unbroken all 3 sets but tripped up a few times on the third one. Wish I’d had my polar on for this.

+

**same complexes as last week- if you can, increase weights 

3-4 sets of complex for quality: 5 DL + 5 HPC + 10 FS 

*building weight each set, rest as needed

Worked up to 205. These felt better than last weak. The HPC especially felt really good. Should be getting 5# plates in this Tuesday by the way!****

+

3-4 sets of complex for quality: 5 snatch DL + 5 hang power snatch + 10 OHS

*building weight each set, rest as needed

Got to 155. Snatch technique felt less sloppy today.

+

Single leg strength:

A1. 8 single leg squats to medball @ 2121 ea. x 4, rest as needed

This got better each set. The plate helps. I can tell my hip flexors are a little weaker these days. Coming back out of the pistol was slow.

*use plate as counterweight to maintain the best position you can 

A2. 12 deck squats x 4, rest as needed

Harder than I thought they’d be

A3. 10-12 alt. loaded single leg pistol marches x 4, rest as needed

These were tough – would you recommend going as deep as possible or at parallel like in the video?

*https://youtu.be/6ufpKqcslSs

A4. 25 sec pole assisted single leg isometric hold ea. x 4, rest as needed

*https://youtu.be/fzXLfXzsvaU

Day score 7: Felt a little more tired as normal on Wednesdays. Achilles was still pretty swollen but no pain? It has now almost returned to normal.

5/20

EMOM 10 min:

1 squat snatch

*build by feel

Built to 185. Was going to go up but missed my second one at 185 and didn’t want to further damage the sidewalk. Landlord said I can bail into the grass if need be but I need to find a cheap alternative to crash pads just so I don’t ruin his lawn!

+

EMOM 10 min:

1 power snatch

*build by feel

Built to 155. Some felt really good some felt really sloppy. I seriously can’t wait to be able to drop a bar again lol

+

EMOM 5 min:

8 snatch grip DL @ 205#

So tough on the hook grip! This emom was actually the most physically challenging of the 3.

+

2 push press + 2 push jerks x 5, rest as needed

*moderate – across

205 – first 4 sets were good. Went 2+1 twice trying to get the final set.

+

Accumulate 40-50 2-DB floor press @ 50# ea

20-15-15

+

Accumulate 30 pendlay rows @ 155

8-8-6-6 – tried to focus on less reps and higher quality per set