Day score 9: Feeling much better. Shoulders are still tight a little bit but overall feeling great. I will do some mobility tonight.

3/2

*deload through Thurs

AM

15 min mixed aerobic warmup

+

100 BFB for time

7:46 – happy with this I think. Not a ton of rest breaks just tried to move consistently and stay aerobic. Kicked at the end for the last 10. Really tried to practice good footwork. I think next time I will jump back step up because stepping back blew up my right leg after a while.

+

10 min easy spin on bike

PM

Alt. EMOM 10 min:

– 3 hang squat cleans @ 225#

*do not need to be UB

– 3 FS @ 275#

+

Alt. EMOM 10 min:

– 3 power cleans @ 205#

– 6 DL @ 275#

I really liked both of the EMOMs although the first one was challenging! The last two rounds were definitely tough and I was breathing hard. The second one was not as bad

Day score 7: Just tired physically and mentally. Stressful work day Friday.

2/29

TTT TD 

*TBA

2+17 – not my best performance. Thrusters got heavy box jumps got hard. Felt redlined pretty early on. Had to break the thrusters after the first round. OHS were good though. Need to get better at just hanging on and moving through redline. My phone stopped the video a few minutes in idk why.

tttTD36

+

(rest 30 min)

For time:

2000m row

200 DU

2 mile run (AAR)

37:06 – I had a really poor mindset going into this. Wanted to quit on the row. Dubs I tripped like ever 10 in the first 100. Last 100 were a bit better. First mile of the run I had calf problems (I did switch to running shoes before running). The second mile I surprised myself by almost going unbroken. I guess that’s the positive of this one. If it weren’t for my calves always getting super pumped up I could probably run the two miles non stop I never felt short of breath until I was running the full second mileish. Also my polar keeps bugging out when I get really sweaty so the last little bit is definitely inaccurate.

+

Unilateral RMU pull/ hip drive support

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

*shoulders on bench

45#

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

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

👌🏻

+

10 min calf foam rolling/ stretching

Day score 7: A little better than Wednesday. Tired but less shoulder pain!

2/28

AM

**compare to first time 

15 squat snatch @ 185#

*for quality but note how long this takes

4:45 vs 7:09 – much better approach and execution this time. I think I only had one miss and it just barely drifted forward as I was standing up!

Snatches

+

15 power clean and jerks@ 205#

*for quality but note how long this takes

2:56 vs literally 2:56 – this felt a lot smoother than last month but literally the same exact time down to the second lol.

C&J

+

Build to a heavy single strict press

150 – failed 155 twice. Got to like right above my forehead and would get stuck.

+

Build to a heavy single bench press

** doing tomorrow with a spotter

+

C/O Symmetry recovery protocol 

PM

Alt. EMOM 14:

-40 sec air runner @ cruise pace

-10-15ft HSW

+

Alt. EMOM 14:

-40 sec ski @ cruise pace

-4-5 BMU

+

Alt. EMOM 14:

-40 sec row @ cruise pace

-10-15 TTB

Went well, especially happy with how good my BMU have gotten under fatigue

Day score 5: Very sore very tired. Body just feels wrecked’

2/26

AM

Build to a heavy 2 FS

305 – tried 315 but failed. Good 2 rep PR!

+

Build to a heavy 5 barbell hip thrust 

*shoulders on bench 

365

+

A1. 15 mini-band glute bridges w/ feet under hips x3

A2. 15 mini-band glute bridges in sumo stance x3

*1st video; https://www.instagram.com/p/BmwtGtUnhn1/?

A3. 15 frog pumps x3

*2nd video

A4. 15 seated clamshells x3

*3rd video

A5. 15 supine clamshells x3

*4th video

A6. 15 seated abductions x3

*last video 

All the pumps were felt

PM

Every 12 min x 3 sets:

40 cal row

10 lateral burpees over the rower

30 cal row

10 lateral burpees over the rower

20 cal row

10 lateral burpees over the rower

*rest remainder of interval 

Splits below – my engine has definitely improved. This would’ve ruined me months ago. Pretty much cyclical today.

Day score 7: a little tired but can’t complain. My left shoulder is bugging me.

2/25

Accumulate 6-8 sets of 15ft UB HSW

Rough start but then was able to hammer them out 6 in a row.

+

A. Accumulate 24 RMU in 2+ reps

Got a couple sets of 4, stopped at 14 just because my shoulder has been acting up since Saturday.

B. 5 S. HSPU AFAP x4, rest 90 sec easy on ski (damper @ 1)

1:27, 2:56, DNF – I called it because I was failing a bunch and my shoulder was still hurting

C. 15 CTB x4, rest 60 sec easy spin on ski

+

All 4 rounds were :18 on the dot. I’m good at these!

For time:

15-12-9

K. HSPU

20-20-20

GHD situps

5:21 – happy with this. Almost all hspu unbroken just fell off the wall once during set of 12. Practiced with the tape box for comp!

PM

AB 7 Seconds @ 100% effort 

AB Easy spin 1:23 

x2-3

*establish max watts

+

For 40 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 30 min

This was awful. I was able to get to 15 intervals and then almost threw up lol. PAIN CAVE

Day score 10: Feeling great!

2/24

AM

Build to a heavy 3 BS

360 – felt rough warming up but the last couple sets I felt pretty confident. First two reps always felt great the third was a struggle bus.

+

Build to a heavy 3 DL

385 – a little less than what I wanted to pull but I think this is an improvement! Pretty slow set but got it done!

+

DU Skill:

150 DU for time x2, rest 2 min

1:56 & 2:50 – all came down to my shoulders just being super freaking pumped lol

+

A1.15 OHS @ 115# x3, rest 1 min

A2. 15 thrusters @ 115# x3, rest 3 min easy spin on bike

Times below, this one was way worse than I thought it would be. Quad city 😂. All sets unbroken.

PM

12 cal row @ 1200 cal p/hr +

12 BFB @ 32 sec or under

*rest 30 sec

x9

**if you fall off of row or burpee pace, rest an additional 3-4 min, then continue w/ intervals

+

Fell off pace round 4 & 7 on the row – it was just barely under 1200 and it was more of a mispull than fatigue. That being said I’m almost positive I could not have pushed it out much farther than another two rounds for round 4. Round 7 was completely accidental. Just need to learn the rower better.

10 min bike cooldown

Day score 7: I keep waking up feeling great and then I get to the gym and start warming up and I feel lethargic. I’m definitely eating enough food so idk what’s going on.

2/22

15 min HSW practice

+

For time:

20 RMU

6:37 – really good day!!!!! Hit a bunch of sets of 4 & 3! Definitely can do this faster but didn’t want to throw anything off today, I was too excited about the big sets.

+

TTT TD 

*TBA

231 + 242 + 247 + 253 + 0 (missed 264)

This one was tough – I felt strong enough for each clean but felt like my catching position was all out of whack. I tried the 264 again a few times after the workout ended but each time the pull was good and my catch was weird. Disappointing.

tttTD35

+

Unilateral RMU pull/ hip drive support

A1. 10 single elg 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

Also made up the accessory from Friday today. Bench,strict press etc

Day score 8: Honestly I felt great when I woke up but felt lethargic at gym. Other than that no complains.

2/21

AM

**back to original loading- compare to first time 

15 squat snatch @ 175#

*for quality but note how long this takes

3:13 vs 3:52 last month – just felt tired on these today but still improved

Snatches

+

15 power clean and jerks@ 195#

*for quality but note how long this takes

2:02 Vs 2:26 – again just felt tired on these. Went pretty quick on the beginning which may have been why I had to reset the last 5-6 jerks. Improvement though!!!

Clean and jerks

+

A. 1-2 bench press x4-5, rest 2 min

*5-10# increase

B. 1-2 strict press x4-5, rest 2 min

*5-10# increase

C. Accumulate 50 single arm banded lat pulldown ea. for quality

D. Accumulate 30 banded face pulls for quality 

I will make this up after the throwdown – regular coach is in Miami so open gym was short today

PM

Alt. EMOM 12:

-40 sec air runner @ cruise pace

-10-15ft HSW

10,10,10,15,10,15 – feeling really good, pretty much good for 10’ no matter how tired I am.

+

Alt. EMOM 12:

-40 sec ski @ cruise pace

-4-5 BMU

5 throughout – these feel great, sometimes my grips bunch ip and throw me off. Held about 1100 cal p/hr

+

Alt. EMOM 12:

-40 sec row @ cruise pace

-10-15 TTB

15 throughout – broke 4/6 sets into 8-7. Had to bike today because class was using row. Held a little above 400w throughout. Last two rounds hurt!

Day score 6: Triceps and chest are pretty sore. A little tired today.

2/19

AM

1-2 FS x5, rest 2 min

*5-10# increase from last week 

310 – first attempt almost blacked out lol. Decided to change my grip from narrow to a little wider and felt a lot better. Five singles here. More in the tank for sure.

+

12-15 2-KB deficit sumo DL x4, rest 90 sec

*stand on 12 in boxes- KBs do not need to reach the ground- go as low as you can while maintaining good spinal mechanics. Big glute contraction to stand up each rep. 

70 – 15,15,15,15 – last two sets burned pretty bad!

+

A1. 15 mini-band glute bridges w/ feet under hips x3

A2. 15 mini-band glute bridges in sumo stance x3

*1st video; https://www.instagram.com/p/BmwtGtUnhn1/?

A3. 15 frog pumps x3

*2nd video

A4. 15 seated clamshells x3

*3rd video

A5. 15 supine clamshells x3

*4th video

A6. 15 seated abductions x3

*last video 

Used Sara’s new FNX booty band for these lol, makes a huge difference

PM

For 40 min @ 75% effort:

40 cal row

100ft sandbag bearhug carry

40 cal ski

100ft sandbag bearhug carry

40 cal bike

100ft sandbag bearhug carry

*choice sandbag weight- moderate loading

100# bag

Day score 7: Legs are very slightly sore. I can tell my nervous system is still coming back from the heavy lifts yesterday.

2/18

15 min HSW practice

Cues: Patient kick up, quick/small steps, press into the ground

HSW felt great today. Trying to start walking a little faster.

+

A. Accumulate 20 RMU in 2+ reps

Lots of clunky reps today. Excited to keep practicing and get more consistent so I can hit triples like I did the other day.

B. For time: 20 S. HSPU

11:08 – not my best day but never could’ve done this a month ago. Onward!

C. For time: 50 CTB

2:08 – sets of 10,9,8,8,8,7

+

5 RFT:

20 hand release pushups

10 feet-elevated ring rows

10:51 – pushups were the limiter

PM

AB 7 Seconds @ 100% effort 

AB Easy spin 1:23 

x2-3

*establish max watts

+

For 30 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 30 min

1045 – 11/20 this hits differently on an echo bike lol oh my god. Felt so nauseous and now have fran lung lol. Lactic acidosis build up held me from keeping the 1045 on the 11th interval