Day score 8: Feeling good energy levels today. Ankle area is still swollen but didn’t hurt to run in the workout. Hurt a little on the burpees/flexion

5/19

Handstand Skill:

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

B. 15 min practicing freestanding HS holds

*establish a max hold time within this

Didn’t go so well today. My max hold time is probably like 3 seconds lol. I either start walking over under commit.

Handstand practice

+

AMRAP 24 min:

400m run

24 burpees

6+100ish meters – Felt pretty good. Somehow convinced Sara to do it with me so that helped boost the training atmosphere a bit

Day score 8: Feeling good and rested. My left achilles/ankle is really bothering me and somewhat swollen? Doesn’t hurt to lift but hurts going up and down the stairs. Idk what I did.

5/18

Every 30 sec x 10 sets:

1 squat clean + jerk

185 – felt pretty good today. Thought about going to 205 but wanted to be technically sound.

–rest 3 min–

Every 30 sec x 10 sets:

1 power snatch + 1 hang power snatch

135 – definitely played it safe on this one. 145-155 would’ve been better but this moved really nicely.

–rest 3 min–

Every 30 sec x 10 sets:

1 power clean + 1 hang squat clean

205 – overall these three sessions were the most fun I’ve had weightlifting since quarantine started!

*all at sustainable loading 

+

*from TTT@home

EMOM x15

min 1 – 3-5 wall walks 

min 2 – 30 sec amrap v-ups

min 3 – 30 sec amrap DU

—rest 3-5 minutes

Tried to stay around 20-30 on the v ups

EMOM x15

min 1 – 10-15 HR push ups

min 2 – 12-15 sit ups

min 3 – 30 sec amrap mountain climbers

—rest 3-5 minutes

Stuck to 15 & 15

EMOM x15

min 1 – 20 alternating shoulder taps from wall facing HS hold 

min 2 – 10-12 deck squats

min 3 – 30 sec max reverse lunges w/ 95# in back rack

Day score 7: Traps are sore and my left Achilles’ tendon feels real bad. Lots of energy today though.

5/16

#tttTD47 w/ a twist

For time:

150ft HSW

150ft 2-DB walking lunge

800m run 

15:34 – got hung up on the HSW. I think it took me like 8 minutes. The lunges were fine, first 400m of the 800 sucked but was able to sprint to finish the last half. Cut my hand open on the sidewalk during the HSW lol. Kept getting stuck in like a hold and I’m wondering if it’s just that uneven of ground.

+

Accumulate 30-40 S.HSPU for quality

40 👍🏼

+

Accumulate 50 2-DB Z-press @ 50# ea for quality 

50 🤘🏼

Day score 8: Took the day off yesterday due to rain. Feel pretty rested. Slept on my shoulder weird.

5/15

AMRAP 10 min:

10ft HSW

20 DU

9 – finally feel like I sort of got my HSW back or at least a bit closer to what it used to be. Dubs were great. Shoulder fatigue made the last 4 rounds of walking hard. Shoulders failed a few times and over kicked a couple times as well.

+

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

*building weight each set, rest as needed

Worked up to 185. Felt good but this was definitely mentally challenging. Wanted to put the bar down around 5 squats so bad. HPC felt really good today.

+

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

*building weight each set, rest as needed

Worked up to 135. Lower than I probably would’ve liked but the 155 HPS would’ve been sloppy.

+

*from TTT@home

EMOM x10

min 1 – 10-15 L leg split squats

min 2 – 10-15 R leg split squats

Held 15 throughout

+

30 min run 

Struggle bus city on the run today. Both my calves/legs felt tired and I couldn’t get into a good rhythm. Cut it short by a few minutes. Walked way way more than I have been lately.

Day score 3: Really long day. Zero energy and super dehydrated. Wasn’t able to eat for a long period of time because I was on the road. Mentally exhausted and even though all I did was drive I feel physically exhausted too. Felt really depressed by the end of the day before training.

5/13

For time:

15 hang squat cleans @ 205#

–rest 3 min–

3:33 – legs felt very weak. Just felt so hard compared to my cleans even just a month ago. I am sad.

For time:

15 hang squat snatch @ 165#

–rest 3 min–

4:35 – everything felt weak. Catch felt out of place. Failed a lot of reps. Feeling unlike myself.

For time:

30 OHS @ 165#

3:07 – this felt a little better but not as stable as normal overhead. Had to save it a few times by stepping forward.

+

3 push press x 5, rest as needed

*moderate – across

205 – these felt better than the workout

+

Accumulate 30-40 2-DB floor press @ 50# ea

Two sets of 20

+

Accumulate 20 pendlay rows @ 155#

Sorry for the lack of updates. It’s been a really hard week. Mentally drained.

5/12

Handstand Skill:

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

B. 15 min practicing freestanding HS holds

+

Handstand Conditioning:

A. Wall facing HS hold for 85% of max hold time x 3 , rest as needed

*if quality suffers, lower to 75%

a) biceps by ears (hands no wider than shoulders)

b) elbows completely locked out (press into floor!)

c) feet together and toes pointed towards ceiling (toes are the only point of contact with the wall)

d) eyes gaze between thumbs

e) butt is squeezed

+

For time:

21-15-9

Kipping HSPU

DB FS @ 50# ea

5:28 – not terrible but definitely felt weird doing khspu on the tree. Squats were slower than I would have liked.

+

Alt. EMOM 15:

-40 sec max hollow body rocks

-40 sec alt DB side bends

-40 sec DB frog pumps

Was able to hollow rock the entirety of the 40s. Really nice burn towards the end

Day score 8: Not too bad today although it is raining of course.

5/11

Alt. EMOM 10 min:

-100m run

-18 burpees

–rest 3 min–

Alt. EMOM 10 min:

-100m run

-40 sec max DU

–rest 3 min–

Alt. EMOM 10 min:

-100m run

-40 sec max WB

Run got harder each progressive emom. The burpees were okay but spiked the HR pretty quick – I was grateful that it was only 10 EMOM. Had 3/5 really good DU rounds of above 50+ reps. The other two I tripped up some but still got like 40? Wall balls stayed unbroken the whole time

Day score 5: Feeling pretty beat up today. It snowed this morning so it was hard to get myself started

5/9

Accumulate 25-35 S.HSPU for quality

These took a while today. Sets of 2-3.

+

Accumulate 40 2-DB Z-press @ 50# ea for quality 

These felt stronger today. 4 sets of 10.

+

#tttTD46 w/ a twist

Each piece for time: 

0:00-3:00

21-15-9

Hang power snatch @ 95#

FS @ 55#

21-21-3

This one went by so fast! I definitely can tell my barbell cycling just isn’t as fast. Barely got into the round of 15.

–rest until 4:00–

4:00-7:00

21-15-9

STOH @ 95#

OHS @ 95#

21-21-15-1

This one was a bit better. Kept STOH unbroken. Tried going straight into the round of 15 OHS but failed the rep.

–rest until 8:00–

8:00-13:00

21-15-9

Power cleans @ 95#

BFB

21-21-15-10

Got my ass handed to me on this one. Thought I’d be better at the burpees but Sara kicked my butt and she almost finished the workout.

+

10-15 min cooldown jog

Day score 7: End of week tired. Super dehydrated today and had to run downstairs to beat the snow & rain to workout right when I got home.

5/8

Every 90 sec x 12 sets

__ ft. HSW

*pick a sustianable distance that allows you to keep technical focus. Same distance as last week 

10’ – a little better today, still have to really over compensate to get stacked over my shoulders.

+

EMOM 4-5 min:

3 power snatch + 3 hang squat snatch + 3 OHS

*135# across

Felt really strong on this – did the whole 5 minutes. Failed the last snatch

–rest 6 min

EMOM 4-5 min:

3 power cleans + 3 hang squat cleans + 3 STOH

*155# across

Really knocked this one out of the park today! Only hard part were some of the final STOH.

–rest 6 min

EMOM 4-5 min:

4 2-DB Devil’s press + 6 2-DB STOH

The STOH fatigue carried into this one and made it pretty challenging. Got through it though.

+

1 minute max V-ups

*30 sec rest

x 4

37-25-21-22

Really happy with that big first set, definitely seeing some improvement!

+

18 barbell frog-position hip thrusts x 3, rest 2 min 

+

15 single leg DB hip thrusts ea. x 3, rest 1-2 min

50#

Day score 7: Took the day off yesterday due to rain so I feel pretty recovered today. However I am pretty dehydrated (long drives back and forth delivering cars today). I am increasing my food back. The cut I think was a really dumb idea but I didn’t want to get overfat during covid.

5/6

For time:

20 hang squat cleans @ 185#

2:52 – these felt really heavy and awkward in warmup but I surprised myself in the actual workout! Sets were something like 5-3-4-4-4? Definitely paced a bit cautiously and could’ve gone a little faster.

–rest 3 min–

For time:

20 hang power snatch @ 155#

5:01 – this was the toughest of the 3. Was able to hit some sets of 4 but this felt really really heavy like 90% of 1RM hang powerish. Rode the line for sure on a few. Missed a couple including the final rep because I was trying to really push it.

–rest 3 min–

For time:

40 OHS @ 135#

2:58- these went pretty well. It’s all just like getting familiar with how the bar feels and how to pace with the shape I’m in now. Definitely am more aerobic and able to recover quicker but not as strong so it’s like a learning process.

+

4 push press x 5, rest as needed

*moderate – across

185 – feels pretty heavy today, tried to keep rest short

+

Accumulate 20-30 2-DB floor press @ 50# ea

Was able to do 30 in one unbroken set – pretty cool

+

Accumulate 20 pendlay rows @ 135#

10-10