Day score 10: Super rested and fueled!

2/17

AM

DU Skill:

100 DU for time x3, rest 60-90 sec.

1:05, 1:42, 1:51

All shoulder burn. Just got hard to keep the rope going. Had some huge sets.

+

1-2 BS @ 3111 x3-4, rest as needed

*5-10# increase

370 -1, 375 -1,1,1

370 felt good so I wanted to push for the 375 today. Felt good – little sticky spot coming out of the bottom.

+

1-2 DL @ 3111 x3-4, rest as needed

*5-10# increase

395 – 1,1,X (couldn’t get it off the floor after the first two singles)

+

A1. 15 cyclist squats @ 75-95# x3, rest 1 min

95# – these hurt my knees a bit today

A2. 20 stagger stance 2-KB RDL (10 L/ 10 R) x3, rest 1 min

*53-70# ea

70#

PM

12 cal row @ 1100 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

Nerded out on this this time and put each round with potential burpee splits on the whiteboard. Crossed them off during my 30s rest so you could see as well. Finally was unable to maintain a pace. 6 rounds in I just barely didn’t pull hard enough and saw 1080 cal p/hr so I held myself to the standard and rested. Lots of leg fatigue built up over the 9 rounds. Also – my polar bugged out so the second half of the workout looks weird.

Day score 5: Still pretty sore. Felt fatigued this morning.

2/15

15 min HSW practice

+

For time:

15 RMU

Couldn’t link any together this morning. Can we try this piece again Tuesday?

+

TTT TD 

*TBA

14:14 – finished the thruster portion around 9:00. Started the HSPU with a set of 8. Then had to do sets of 4s then 2s. Shoulder pump was insane. Just came down to shoulder endurance today. Liked the workout and felt strong through the first part!

+

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

Day score 5: Not gonna lie I’m pretty damn sore. Traps are painfully sore & biceps too.

2/14

AM

**back to original loading- compare to first time 

15 squat snatch @ 165#

*for quality but note how long this takes

2:11 – compare to 3:42 on 1/17 – wow these felt so smooth. Almost went sub 2 but missed the final rep lol. Obviously I didn’t get a whole 1:30 fitter but the approach drastically changed due to the confidence we’ve built up in these over the past month! Love the way this feels going towards comp mode.

Snatches

+

15 power clean and jerks@ 185#

*for quality but note how long this takes

1:39- compare to 2:19 on 1/17 – these felt really strong overhead. I noticed around rep 10 I was breathing pretty hard but knew I only had a few left. Had to reset for the jerk for the very last rep. Clean never felt too heavy.

+

A. 2-3 bench press x4, rest 2 min

*5-10# increase

215 – better than last week

B. 2-3 strict press x4, rest 2 min

*5-10# increase

150 – very challenging

C1. 18-20 lateral DB raises x3, rest as needed

C2. AMRAP-1 pegboard pullups x3, rest as needed

*add weight vest

PM

Alt. EMOM 10:

-40 sec air runner @ cruise pace

-10-15ft HSW

15-10-15-10-15 – felt super good. Could’ve gone farther on some.

+

Alt. EMOM 10:

-40 sec ski @ cruise pace

-4-5 BMU

5,5,5,5,5 – felt super good, held 1050 cal pace

+

Alt. EMOM 10:

-40 sec row @ cruise pace

-10-15 TTB

15,15,9-2-4,7-8,8-7 – this got challenging. Held 1:45 for the pace

Day score – 7: Energy levels high, quads and shoulders are a little sore/stiff.

2/12

AM

2 FS x5, rest 2 min

*5-10# increase from last week 

305 (thought I had 300 on the bar lol) – 2,2,2,1(failed),1

+

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#

+

A1. 12 mini-band glute bridges w/ feet under hips x3

A2. 12 mini-band glute bridges in sumo stance x3

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

A3. 12 frog pumps x3

*2nd video

A4. 12 seated clamshells x3

*3rd video

A5. 12 supine clamshells x3

*4th video

A6. 12 seated abductions x3

*last video 

PM

Accumulate 10-12 legless rope climbs for quality

*rest as needed to make sure you get quality reps in 

Did this as an EMOM, 1 rep a minute. I liked how they felt today. I was able to get some big pulls. Noticed my hands sliding downward toward the end so maybe some grip issues.

+

Canada West Online Qualifier #1

For time: 20 Minute Time Cap

1 Round of DT 155/105lb

40 Bar Facing Burpees

1 Round of DT 155/105lb

30 Bar Facing Burpees

1 Round of DT 155/105lb

20 Bar Facing Burpees

1 Round of DT 155/105lb

10 Bar Facing Burpees

1 Round of DT 155/105lb

19:03 – this workout put me in my head pretty bad. Super disappointed in how it went. My approach was to go pretty slow through the burpees so I wouldn’t blow up but I still did! I’m not sure if it’s a mental or physical limitation but I wish I could just hurt longer.

Can West 1

+

15 min calf stretching/ foam rolling

Day score – 8: Feeling sore in my traps and quads. Really good quality sleep last night. Wish I could’ve had one more hour.

2/11

15 min HSW practice

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

Had some really big walks today!

+

A. 15 min practicing RMU DUs

Not as good as Saturday but still hit doubles every time.

B. 6.5.4.3 Butterfly CTB x4, 90 sec easy on ski erg between sets (damper at 1)

*rest as little as possible in order to maintain UB sets

:31, :42 (failed on set of 4), :30, :33

C. 10 min practicing/ accumulating S. HSPU

Got to 18 today and did mostly doubles.

D1. 15 2-DB seal rows (prone) x4, rest as needed

55#

D2. AMRAP-2 pike deficit HSPU w/ toes on box x4, rest as needed

*2inch deficit

PM

AB 7 Seconds @ 100% effort 

AB Easy spin 1:23 

x5

Max watt 1395

+

2:00 AB @ 200/175 watts 

Rest 30 seconds 

2:00 AB @250/200 watts

Rest 30 seconds

2:00 AB @300/225 watts

Rest 30 seconds

2:00 AB @350/250 watts

Rest 30 seconds

2:00 AB @400/275 watts 

….. continuing until you hit an 85% effort set

Wasn’t really sure how to gauge this one, they honestly all felt pretty hArd. I lasted about a minute at 400 so I stopped there.

+

15 Minute AB – 3-4 steps backwards from the intensity you ended on during the above piece 

250-300: this was pretty hard. Maybe I’m just soft since I feel like this is pretty low on the spectrum. But yeah really tough. Held on!

Day score – 9: All good and recovered. Would’ve liked 1 more hour of sleep.

2/10

AM

DU Skill:

75 DU for time x4, rest 60-90 sec. 

:56, 1:05, :56, 1:15

+

2-3 BS @ 3111 x3, rest as needed

*5-10# increase

365 – challenging but able to get 2,3,2

+

2-3 DL @ 3111 x3, rest as needed

*5-10# increase

390 – 2,2,2 – extremely difficult lol

+

A1. 15 cyclist squats @ 75-95# x3, rest 1 min

95#

A2. 20 stagger stance 2-KB RDL (10 L/ 10 R) x3, rest 1 min

*53-70# ea

70#

PM

12 cal row @ 1000 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

Finishing most rounds right around :29-:30

There was a noticeable difference in shoulder fatigue from this week to last.

+

15 min easy run

Day score 6: Feel tired but I got some new preworkout to try and see if I can get my energy up! Traps are sore.

2/8

15 min HSW practice

These went really well today. Bunch of 20’ walks right out of the gun.

+

A. 5-10 min practicing low ring transition muscle ups w/ focus on pressing down on rings into the turnover/ catching with tension

B. Accumulate 10- 15 RMU for quality (same focus as “A”)

TRIPLES!!!! Felt like I could’ve even done sets of 5 or more!!! Came out of nowhere!! The drills are working!!!!

+

TTT TD 

*TBA

4 + 57 – I actually liked this workout a lot. It hurt but I was able to keep moving & only broke up my burpees to change the plate once. Dubs were really good today I had a few trips round 3 that may have cost me getting a chance at reps on the third bar. I didn’t ever feel like I blew up.

+

Weighted pull-up make up amrap-1

7,8,7

+

DB fly makeup work – 3×18 @20#

20 min

Day score 8: Feel recovered but didn’t sleep well. Gonna be brutally honest – I watched a scary tv show and it kept me up tossing and turning lol.

2/7

AM

12 squat snatch @ 195#

*for quality but note how long this takes

8:32 – So my plan was one every :20-:30s to try to keep a decent pace but still be able to focus on good lifts. However I got into a cycle of making one missing one so it just took a while. Lots of wasted effort. I did some slow-mo breakdown and it looks like I either wasn’t being patient enough to the hips on the ones I missed or being lazy with the pull. The ones I made felt really smooth for the most part.

Snatches

+

12 squat cleans @ 225#

*for quality but note how long this takes

2:47 – one every 15s then rushed the last two. Felt good. Last one had a sticky spot standing up but other than that all good

+

A. 2-4 bench pressg x4, rest 2 min

*5-10# increase

205 – no spotter so didn’t feel like I could go heavier. – 3,3,4,4

B. 2-4 strict press x4, rest 2 min

*5-10# increase

145 – 2,2,1,1 – heavy today. Kept failing 2nd rep.

C1. 15-18 lateral DB raises x3, rest as needed

C2. AMRAP-1 pegboard pullups x3, rest as needed

*add weight vest

Ran out of time but I’ll hit these after the throwdown tomorrow

PM

For time:

30 GHD situps

30 WB @ 30#

30 cal row

30 lateral burpees over the rower

30 cal row

30 WB @ 30#

30 GHD situps

16:31 – everything was pretty smooth until the burpees. They blew me up a bit. Second time around on the wall ball was very tough. Maybe need to focus on my breathing on the burpees more.

+

20 min easy bike

Day score: 8 – feeling pretty good today. Shoulders are little tight.

2/5

AM

2-3 FS x5, rest 2 min

*5-10# increase from last week 

290 – 3,3,3,3,3 – these felt really strong today.

+

10-12 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# – was able to hit a better position on this today and felt way more of a glute/hamstring pump

+

A1. 12 mini-band glute bridges w/ feet under hips x3

A2. 12 mini-band glute bridges in sumo stance x3

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

A3. 12 frog pumps x3

*2nd video

A4. 12 seated clamshells x3

*3rd video

A5. 12 supine clamshells x3

*4th video

A6. 12 seated abductions x3

*last video 

Done!

PM

Accumulate 10-12 legless rope climbs for quality

*rest as needed to make sure you get quality reps in 

Went better this week but I really want to learn to grab higher on the rope each pull because sometimes they’re really shit small pulls.

+

AMRAP 6 min:

1 rope climb

30 DU

7+14 – wow. Shoulder burn was incredible. Last 90 dubs burned! Only tripped 3 times total! Probably could’ve been a little more aggressive but wasn’t sure if dubs were going to deteriorate so my transitions were purposely slow and calm at first. Sped up after round 4.

+

3 sets:

8 TnG Snatch Grip DL

Rest 60 sec

8 TnG Hang PC/J

Rest 60 sec

8 TnG Hang PS

Rest 60 sec

24 Box Jumps – 24/20″

Rest as needed

**choose a loading that you can maintain UB

Did this at 135 – definitely could’ve done it at 145 next time

+

15 min calf stretching/ foam rolling

Day score 7: Feeling great today just a little tired, had to pick Sara up from the airport late last night.

2/4

15 min HSW practice

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

+

A. 12-15 sets of complex for quality:

1 full RMU + 1 swing to pull

*focus on tight bodyline

These went great today. I realized I haven’t always been actively pulling after I pop my hips and just relying on the kip to get me over. When I’m actively pulling I catch a bit higher and can press out easier.

B. 6.5.4.3 Butterfly CTB x3, 90 sec easy on ski erg between sets (damper at 1)

*rest as little as possible in order to maintain UB sets

:33, :30, :38 (failed set of 3 twice) – seems like every time we do this drill I’m able to hang on until that very last set

C. 10 min practicing/ accumulating S. HSPU

15 today – started with a triple then experimented with quick singles and breaks to see what worked best.

D1. 15 2-DB seal rows (prone) x4, rest as needed

55#

D2. AMRAP-2 pike deficit HSPU w/ toes on box x4, rest as needed

*2inch deficit

12,12,12,12

PM

For 40 min:

5 min row

5 min ski

@sustainable effort- should not be limited by muscular fatigue to hold paces

Best aerobic session I’ve ever had since starting training with you. Felt almost effortless to just keep moving. Ski paces below. Row was around 2:00.