Day score 6: Pretty exhausted today. Very sore in my calves for some reason.

5/5

Handstand Skill:

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

B. 15 min practicing freestanding HS holds

+

Better with this today

Handstand Conditioning:

A. Wall facing HS hold for 80% of max hold time x 3-4 , rest as needed

*if quality suffers, lower to 70%

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

b) elbows completley 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

+

Trunk Compression:

A. V-up hold @ 80% of max time from “B” x 3-4, rest as needed

*lower to 70% if needed

a) begin in a hollow body position – go into a V-up

b) feet touching

c) knees locked out

d) elbows in contact with knees

*Scale: Bend knees as little as possible to make contact – then hold. 

*https://youtu.be/Z9-Ky0zZlvo

B. Accumulate 75 tuck-rocks

*elbows stay in contact w/ knees

*https://youtu.be/7ASDBnbESuc

D. 40 sec. loaded standing pike stretch x 4, rest as needed

*legs straight

*https://youtu.be/qr9b4kucz4s

E. 6-8 + 10-20 sec hold after drag- Hip drag pulses x 4, rest as needed

*legs straight – toes pointed. Shift knees away from and back towards face without toes lifting

*https://youtu.be/w_-zGs1t2xE

+

45-55 min easy run

Day score 8: Still pretty sore from the burpee hour. A little tired. Stoked for Star Wars day!

5/4

Alt. EMOM 30 min:

-100m run

-16 burpees

*start w/ 16. If needed, lower number of reps, but only by 1 rep per interval

–rest 10 min–

Managed to hold onto the 16 burpees the whole way! Last ten minutes were pretty challenging. Took about 45s to do the 16 and 30s on the runs. The runs became jogs around minute 24:00. Sprint to finish the last minute of burpees.

*from TTT@home

30min EMOM: 

Min 1: 15-30 Sec R Side Plank 

Min 2: 15-30 Sec L Side Plank 

Min 3: 15-30 Sec Bent Hollow Hold 

Min 4: 15-30 Sec Arch Body Rock 

Min 5: 15-30 Sec Wall Squat Hold 

Did 30s of all movements except the arch body rocks which I did about 20s

Day score 7; Really sore and tired from yesterday. Feel like my energy levels were halved.

5/2

Accumulate 25-30 S.HSPU for quality

These felt good. Sets of 3-4 mostly.

+

Accumulate 35 2-DB Z-press @ 50# ea for quality 

Sets of 8 and then 5s.

+

#tttTD45 w/ a twist

AMRAP 13 min:

10 WB

50m run 

20 DU

15 WB

100m run

40 DU

20 WB

150m run

60 DU

25 WB

200m run

80 DU

…follow pattern until time cap

*25m lenghts for run 

+

Finished the round with 80 dubs and got 14 wall balls into the next segment. This went okay – just getting used to my rope being fixed (replaced the bad cord) & jumping on a cardboard mat I made (sometimes it flings the rope in weird directions). Runs felt good. Wall balls felt good.

10-15 min cooldown jog

Day score 9: Had to push things back a day due to bad weather Friday. Feel good off two rest days but felt weak warming up with the barbell.

5/1

Every 90 sec x 10 sets

__ ft. HSW

*pick a sustainable distance that allows you to keep technical focus. Longer than last week if possible. 

Really struggled with this today. I feel like I can’t stack my hips over my shoulders anymore. I’ll take video next time.

+

EMOM 6 min:

3 power snatch + 3 hang squat snatch + 3 OHS

*125# across

–rest 6 min

EMOM 6 min:

3 power cleans + 3 hang squat cleans + 3 STOH

*145# across

–rest 6 min

EMOM 6 min:

3 2-DB power cleans + 3 2-DB hang squat cleans + 2 2-DB devil’s press

*50# ea

+

I don’t have 5# plates so I went up to 135 & 155 and did one less rep of each movement since those are next week’s weights. The dumbbell emom was hard! My snatch and clean technique felt foreign but I settled in after warming up.

1 minute max V-ups

*45 sec rest

x 4

31, 19, 18, 21

+

15 barbell frog-position hip thrusts x4, rest 2 min 

+

12 single leg DB hip thrusts ea. x 4, rest 1-2 min

Also did the burpee hour to benefit local restaurants. I got 601. Was able to hold 10 on the minute for 35:00, then alternate between 9&10 for a while. Then sprint finished the last 2:00

Day score 6: Stressed and tired. Stay at home got pushed to May 18th for Massachusetts. Feeling depressed honestly.

4/29

5-5-3-3-1-1

Thrusters

*building each set. Rest as needed.

95-135-155-175-185-205

Failed the first couple attempts at 205

+

5 push press x 5, rest as needed

*moderate – across

155 – felt okay at this weight

+

AMRAP 16 min:

4 Strict HSPU

8 air squats

24 DU

10+2 – Very surprised that I was able to hold sets of 4 until round 7. I don’t know if doing them against a tree made them harder or easier. The air squats weren’t noticeable. The dubs were okay. Not the best but not the worst

Day score 6: Got more sleep last night but still very tired

4/28

Handstand Skill:

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

B. 15 min practicing freestanding HS holds

This went okay. A lot of stumbling back and forth on the hands but able to get some holds in. I really wish I had a mat to fall on.

+

Handstand Conditioning:

A. Wall facing HS hold for 75% of max hold time x 4-5, rest as needed

*if quality suffers, lower to 70%

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

+

Trunk Compression:

A. V-up hold @ 75% of max time from “B” x4-5, rest as needed

*lower to 65% if needed

a) begin in a hollow body position – go into a V-up

b) feet touching

c) knees locked out

d) elbows in contact with knees

*Scale: Bend knees as little as possible to make contact – then hold. 

*https://youtu.be/Z9-Ky0zZlvo

B. Accumulate 60 tuck-rocks

*elbows stay in contact w/ knees

*https://youtu.be/7ASDBnbESuc

D. 40 sec. loaded standing pike stretch x 4, rest as needed

*legs straight

*https://youtu.be/qr9b4kucz4s

E. 6-8 + 10-20 sec hold after drag- Hip drag pulses x 4, rest as needed

*legs straight – toes pointed. Shift knees away from and back towards face without toes lifting

*https://youtu.be/w_-zGs1t2xE

+

Compression drills were challenging today. Hard to find the sweet spot in the tuck hold. Got two really good sets in the rest were struggles. Tuck rocks are feeling a lot easier.

40-50 min easy ru

Day score 8: Didnt sleep well and my core is still pretty sore.

4/27

Alt. EMOM 30 min:

-100m run

-12-15 burpees

*start w/ 15. If needed, lower number of reps, but only by 1 rep per interval

Was able to hang onto 15 the whole way. During the workout I was questioning if it was better to sprint through the 15 and have more recovery time or to pace and not get as worked up. What do you think is the best approach?

Day score 8: Very rested. Some soreness in my shoulders and traps

4/25

Accumulate 20-30 S.HSPU for quality

23 – these went incredible today! Maintained sets of 3 all the way to 21. I think the few points I’ve lost has helped with these.

+

Accumulate 30 2-DB Z-press @ 50# ea for quality 

+

#ttt@home TD #5

*TBA

209 – accidentally did this as :45 on :15 off. Definitely would’ve liked the rest between rounds. My fault for not reading closely.

+

Midline Endurance:

A1. 15 hollow body rocks x 4, rest 30 sec

*https://youtu.be/NxaioBKIsY4

A2. 15 arch body rocks x 4, rest 30 sec

*https://youtu.be/XvgNkP0gQwc

A3. 4 arch to hollow rolls ea. way x 4, rest 30 sec

*https://youtu.be/GR97ivB-nUE

B. Accumulate 100 Russian twists w/ feet elevated

*can load

Also finished the day with a 1 hour run

Day score 7: Lower back a little tight ( I think it’s coming from glutes). A little tired but actually had more energy than I realized once I got into training.

4/24

EMOM 10 min:

10 ft. HSW

*pick a sustainable distance that allows you to keep technical focus

Definitelt have lost my touch on these a bit. Flipped over completely 3 times. Felt hard to gauge my balance today.

+

EMOM 6 min:

3 power snatch + 3 hang squat snatch + 3 OHS

*115# across

–rest 6 min

EMOM 6 min:

3 power cleans + 3 hang squat cleans + 3 STOH

*135# across

–rest 6 min

EMOM 6 min:

4 2-DB power snatch + 4 2-DB thrusters + 2 2-DB burpee DLs

*50# ea

+

These EMOMs in combination were awful! Definitely got grippy pretty quick but the barbell felt really good today. Moved well through positions. The dumbbell one was a burner.

1 minute max V-ups

*60 sec rest

x 4

30, 20, 20, 26

+

12 barbell frog-position hip thrusts x4, rest 2 min 

135

+

10 single leg DB hip thrusts ea. x 4, rest 1-2 min

50- harder than normal today

Day score 8 – Feeling good just a little stressed still and not sleeping as well.

4/22

6-6-4-4-2-2

Thrusters

*building each set. Rest as needed.

95-115-135-155-185-205

Felt really good all the way to 185 where I noticed overhead feeling challenging. Got 1 and almost 2 at the 205.

+

*from TTT@home

For Time: 

50 Air Squats 

200m Run

40 Air Squats 

200m Run 

30 Air Squats 

200m Run 

20 Air Squats 

200m Run 

10 Air Squats

REST 1min 

25 Push-ups 

200m Run 

20 Push-ups 

200m Run 

15 Push-ups 

200m Run 

10 Push-ups 

200m Run 

5 Push-ups 

16:07 – squats & run was harder than pushups & run. Pushed the 200m intervals in the second portion as sprints since I was able to recover pretty well on the pushups. Happy with this.