Day score -7: Right calf is super tight. IT band feels a little tight too. Did some foam rolling.

3/21

#tttTD39 at Home:  

For time:

Run 800m

50 Hand Release Burpees 

Run 800m

80 Walking Lunge Steps 

Run 800m

100 Jumping Air Squats 

*25 min Cap

22:42 – those jumping squats at the end were just brutal. Ran with my dog so she slowed me down a couple times to stop and sniff stuff lol. Other than that I just had fun with this one. My 800m track had some uphill too which wasn’t so fun 😛

+

Accumulate 50 scap push-ups from elbows

*https://youtu.be/NNISi_KYChE

All done

I promise this is the last two day blog I’ll post lol. With all the COVID stuff going on I have been forgetting to post my results.

3/18

AM

20 min working through compression drills by feel:

*https://www.instagram.com/p/B0RLQk3JX0o/

a) Elbow to knee walk

b) Assisted tucks

c) Assisted pigeon stretch

d) Ostrich walk

e) Standing pike stretch

f) Hip drags

g) Pike leg lifts

+

For time:

50 FS @ 155#

*every break = 10 BFB

“break” = bar leaves the front rack

6:46- started slow trying to get a big set. Took 3 or 4 breaks total. Two big sets to finish.

+

A1. Hip flexion lift off- 10-15 sec ea. x3, rest as needed

*https://youtu.be/2Cnv3zxDfvA

A2. Hamstring isometric contraction- 10-20 sec. ea. x3, rest as needed

*https://youtu.be/0TXA_Xrn3Fc

A3. Hip internal rotation lift off- 10-15 sec ea. x3, rest as needed

*https://youtu.be/w874fov8c1E

PM

Alt. EMOM 10 min:

-2 wall walks

-10 hand release pushups

+

Alt. EMOM 10 min:

-30 sec max strict HSPU

-30 sec max arch body rocks

+

Alt. EMOM 10 min:

-30 sec wall-facing HS hold

-40 sec max hollow body rocks

All set. Went 2-1-1-1-1 on the strict hspu. Hard getting used to the hand placement and kicking up in my hallway

3/20

AM

Alt. EMOM 30:

-8 power snatch @ 95#

-10 lateral burpees over the bar

-8 hang squat cleans @ 95#

-40 DU

-10-15 STOH @ 95#

-10-12 V-ups

Got tough around the 24 minute mark. Abs burned more than I thought they would. Snatch cycling was tough last couple rounds.

PM

15 TNG DL x4, rest 90 sec

*moderate- sustainable weight

275 – became a slow tempo deadlift on the way down because I stayed upstairs lol. Had to barely tap the ground.

+

10 barbell hip thrusts x4, rest 90 sec

*moderate-sustianable weight

275

+

20 sec unilateral barbell farmer’s hold ea. x4, rest as needed

+

12-11-10-9-8-7-6-5-4-3-2-1

Glute bridges

Glute abductions

*if you have a band, use it. If not,, it’ll still burn!

**https://www.instagram.com/p/B9zjwgXDfGv/

This burned a lot! Wow. Used a band. Tried to not stop the whole way through but had to at round 7 for a second

Day score – 9: Happy st Patrick’s day! Pretty much on cloud 9 and today would be a 10 if I wasn’t feeling a little tired.

3/16

AM

For time:

12 RMU

12 CJ @ 135#

5:08 – decided to take a risk and went for as big of a set as I could to start. This was a huge mistake lol. Almost got to 6 and then kept failing doubles. So 1-x-1-x-1 the whole way to 12.

+

For time:

49 pullups

7 OHS @ 185#

1:35? – to be honest my app force quit right before the workout started. Kinda pissed me off because this went amazingly. 30-19 on the pullups and no struggle with the OHS.

+

Crossover symmetry recovery protocol

+

10-15 min lat stretching/ rolling/ release

PM

AMRAP 30 min:

1k row

20 2-DB box step overs @ 50# ea

1k ski

50ft HSW (5ft minimum)

2+ 678m 2nd ski – I was able to pace this one out pretty well and just keep moving. Happy with this effort.

3/17

AM

3 sets, each for time:

50 WB @ 20#

100 DU

30 BFB

*Rest 6-8 min between sets

6:30,6:30,6:42 – this was very challenging. Dubs weren’t great, felt a little off rhythm today. Had some good sets in the second round. Broke wall balls more than I wanted to.

+

10 TNG DL @ moderate weight x3, rest 1 min

315

+

5 TNG DL @ building x3, rest 3 min

335,345,365

PM

For 45-60 min @ conversational pace:

800m run

800m ski

1600m bike

3x:

30ft ostrich walk

30ft spiderman crawl

30ft duck walk

30ft crossbody KB carry L arm up

30ft crossbody KB carry R arm up

30ft bear crawl forwards

30ft bear crawl backwards

..after 3 sets, repeat cyclical 

Turned this into two 45 minute runs. Definitely the most running I’ve ever done in my life. Took my pup on the first segment

Day score 3/13 – 8: woke up pretty groggy and legs felt tired.

Day score 3/14 – 9: Feeling strong this morning and energetic/well rested

3/13

AM

Build to a heavy: 1 squat snatch + 1 hang squat snatch

90kg 198# – felt really good up to 90. Went for a 1RM snatch at 100kg but barely missed it.

+

Build to a heavy: 1 squat clean + 1FS + 1 jerk

110kg 242 – limiter was the clean today. Legs felt tired

+

3 sets, each for time:

50 WB @ 20#

100 DU

30 BFB

*Rest 6-8 min between sets

Making this up Tuesday morning

PM

For time:

50 GHD situps

..then..

5 rounds:

15 cal row

15 2-KB DL @ 70# ea

…then…

50 TTB

14:12 – I got through the GHD much faster than anticipated. The middle portion was nice and quick as well but I noticed my grip lighting up in rounds 4 & 5 which affected the t2b.

3/14

TTT TD 

*TBA

44 & 19:35 – pretty happy with how far I was able to get in the strict portion! I had a few sets where it would be like single single and then four out of nowhere. On the 4 I would just quickly touch my head and come right back up so I need to focus on that more! Second portion I was happy to finish under the cap.

+

Unilateral RMU pull/ hip drive support

A1. 10 single leg DB hip thrusts ea. x3, rest as needed

*shoulders on bench

A2. 6 single arm ring rows ea. x3, rest as needed

*elbow out during pull and pull ring to bottom of chest

+

@pool

200 swim @ cruise pace

-rest 2 min

100 swim @ mod-fast pace

-rest 2 min

50 swim @ sprint

*rest 10 min

x2 sets

+

10 min kick w/ board @ sustainable effort

All set 🙂

Day score: Feeling good both days. Left knee is a little irritated. Wednesday I still had a little fran lung from testing the workout Tuesday.

3/10

AM

Regional Linda- Kinda

10-9-8-7-6-5-4-3-2-1 Reps for time

DL @ 275

Bench press @ 165

Squat clean @ 135

21:29 – Started off conservative and steady. Deadlifts were the limiter. Picked up the pace around round 6. Full touch n go at round 3 and on. This was tough, definitely need to continue our strength work!

+

4 sets for quality:

– 30 sec side plank ea.

– 10 single leg glute bridges ea. w/ miniband around knees

– AMSAP bent knee Lsit hold hanging from bar

– 15 loaded straight legged lateral banded walk steps ea way

*40-45# DB- brace!

**https://youtu.be/zVDma2gzy5U

PM

For time @ sprint effort:

20 cal AB

20 cal row

20 cal ski

20 BFB

+

30 min easy bike 

Replaced this with the rope climb WCC workout. 2:58. Sick.

3/11

AM

AB 7 Seconds @ 100% effort 

AB Easy spin 1:23 

x2-3

*establish max watts

+

For 45 min or until failure:

Every 90 sec:

15 sec AB @ 75% of max watts

**if you fail to maintain wattage, easy spin on AB for remainder of 45 min

Got to 20/30 this time!!

PM

20 min HSW practice

Took a while to warm up and get comfortable today. Walking on the turf was very different than regular mats.

+

Accumulate 20-30 S. HSPU for quality

Done! Felt strong today.

+

Alt. EMOM 15:

-10 K. HSPU

-10-15 TTB

-1 LLRC

*rest 3 min

EMOM 4 min:

2 rope climbs w/ legs

This all went pretty well. All movements unbroken. HSPU never felt tired

Day score 7: Feeling the daylight savings time blues. I have some nagging soreness in my left lat/scap.

3/9

AM

Regionals 2013 Event 3

For time:

30 burpee muscle ups

*7 min cap

16 – my original plan was 4-5 a minute but the dip and kip got tired pretty quick so I slowed the pace a bit and then failed a couple towards the end.

+

A1. AMRAP 2-DB push press @ 60# ea x3, rest 1 min

16,19,22

A2. AMRAP 2-DB bench press @60# ea x3, rest 1 min

14,12,14

A3. 8 2-DB power snatch @ 60# ea x3, rest 1 min

3rd set was surprisingly hard

A4. 8 2-DB thrusters @ 60# ea x3, rest 4-6 min 

Felt smooth

PM

3 sets, each @ increasing pace (70/80/90%):

1k row

100 DU

1 mile run

*rest 4 min between sets

17:04, 15:52, 16:03. I can’t believe I ran each mile segment without stopping!! All 3! I don’t know if I have ever ran a mile in my life without stopping at all.

Dubs were okay – second round was excellent. Tripped a few more times than I’d like on the others but still big sets.

Rowed 1:58,1:55,1:49

+

15 min calf stretching and foam rolling

Day score 4: I had to coach late last night and then open the gym in the morning and coach for 3 hours. Poor quality food (basically oatmeal and protein shakes) for the last like 16 hours because I need to shop and haven’t had time.

3/7

TTT TD 

*TBA

+

1+2 – honestly didn’t feel like myself going into this workout. C2B took longer than I thought. RMU were surprisingly really easy but the pistols took forever. My legs felt weak!!!

Unilateral RMU pull/ hip drive support

A1. 10 single leg DB hip thrusts ea. x3, rest as needed

*shoulders on bench

A2. 6 single arm ring rows ea. x3, rest as needed

*elbow out during pull and pull ring to bottom of chest

+

Swim session 

300m TT – 4:40 – Forgot how intense swimming can be! Felt very comfortable but did get fatigued in the second half. Last lap I felt like it was hard to breathe but that’s expected on something like this probably.

Day score 10: Feeling 100%. Super fresh. Lots of sleep!

3/6

AM

**compare to first time 

12 squat snatch @ 195#

*for quality but note how long this takes

7:30 vs 8:14 – despite missing 5/6 of the first attempts and wasting basically 3:00 I still managed to PR my time. I think I rushed the warmup a bit. Once I started finishing my pull I think I made the 11 straight.

12 Snatch

+

12 squat cleans @ 225#

*for quality but note how long this takes

+

w/ 20# weight vest:

5 sets:

400m AAR

15 pullups

20 pushups

40 air squats

*rest 3 min easy spin on bike between sets

4:20, 12:05, 20:05, 28:17, 36:19

4:20, 4:45, 5:00, 5:17, 5:02

Run sucked but I never walked, pullups were all unbroken and easy. First 2 sets of pushups were unbroken. Squats SUCKED last three rounds. Probably lost most my time on those.

PM

For time:

15-12-9

Burpee box jumps @ 24″

Alt. DB snatch @ 70#

1-DB OHS @ 70#

*rest 5 min

7:45 – Snatch was the limiter. Had to use 75#

My first set was all over the place. When I got back I was able to do better on the 12 and then unbroken on the 9. OHS were easy. Felt really tired before starting.

For time:

20 cal Row

20 lateral burpees over the rower

1:46 – hurt but was able to hang on and sprint. 1800 cal/hr

Day score 9: feeling great! This deload is treating me well. Some tricep soreness

3/4

AM

AB 7 Seconds @ 100% effort 

AB Easy spin 1:23 

x2-3

*establish max watts

1160

+

For 45 min or until failure:

Every 90 sec:

15 sec AB @ 75% of max watts

**if you fail to maintain wattage, easy spin on AB for remainder of 45 min

870 – failed on round 18/30. I pushed myself way farther then I wanted to which I’m proud of. My legs just finally were struggling to hit the wattage and I was pretty blown up.

Just gotta continue practicing going farther than I think I can!

PM

Accumulate 20-30 S. HSPU for quality

+

Accumulate 7 min in a wall-facing HS hold 

*only toes touching wall. Minimum hold= 30 sec (try to start w/ longer holds)

**rest= 2 min easy ski between sets

Finished in 6 sets. Last two were 1:30ish each. Tougher than I thought it would be

Day score 9: Still feeling really good and fresh. Shoulder almost back to 100%.

3/3

AM

Accumulate 6-8 sets of 15-20ft UB HSW

8 sets of 20ft. This went very well today. Last couple sets got hard.

+

Accumulate, for quality (in order):

30 strict chinups

30 strict bar dips (like top of BMU)

30 butterfly CTB

15 BMU

30 ring pushups

100ft HSW

3 legless rope climbs

As I progressed to each movement they progressively got more challenging. HSW was really tough at the end of this!

+

4 sets for quality:

– 30 sec side plank ea.

– 10 single leg glute bridges ea. w/ miniband around knees

– AMSAP bent knee Lsit hold hanging from bar

– 15 loaded straight legged lateral banded walk steps ea way

*40-45# DB- brace!

**https://youtu.be/zVDma2gzy5U

The loaded steps were much more of a burn than I anticipated. Nice session overall. Felt good to do some bodybuilding/accessory.