Day score 8: Feel recovered but definitely still sore from the throwdown. Glutes and hammies

2/3

AM

DU Skill:

70 DU for time x4, rest 60-90 sec.

:45, :50: 55, :58 

+

2-4 BS @ 3111 x3, rest as needed

*5-10# increase

360 – 3,2(bad position coming out of the bottom), 2 (failed 3)

+

2-4 DL @ 3111 x3, rest as needed

*5-10# increase

Worked up to 315 and stopped because my right glute felt pretty strained and I didn’t want to hurt it. Guessing it’s from the throwdown

+

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

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

*53-70# ea

PM

12 cal row @ 1000 cal p/hr +

10 BFB @ 25 sec or under

*rest 30 sec

x10

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

This was hard but I never felt like I wasn’t going to be able to maintain. The little dip in HR was because someone decided to stop moving their echo bike right in front of my barbell for some reason…. Got dicey after round 5. Kept burpees at :22-:23s consistently.

+

15 min easy run

Ran outside with the pup – it was cold. I’ll stick to the air runner for now lol.

Day score 9: Feeling way better today. More rested and recovered.

2/1

15 min HSW practice

Starting to get really confident with these. Rarely missing the kick up anymore. Going to start trying to walk right off the kick next session.

+

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”)

+

TTT TD 

*TBA

2 rounds and 50’ + 22 DL – this one HURT. The lunges weren’t hard for me positionally but they made everything else harder. Tried to focus on my breathing but yeah this one was fun but tough.

+

6 sets, goal is unbroken:

-10 tuck ups

-10 hollow rocks

-5 arch to hollow rolls

-10 arch body rocks

*rest as needed between sets

Unbroken!

Day score 6: For some reason still feel pretty tired. Felt weak in my lifting today as well. Just an off day.

1/31

AM

15 squat snatch @ 185#

*for quality but note how long this takes

7:09 – tons of misses here. Pushed the tempo a lot and it didn’t pay off. Kept missing out in front. Not sure if I was jumping back or came out a little too aggressively. Excited to redeem myself next week.

+

15 power clean and jerks @ 205#

*for quality but note how long this takes

2:56 – much happier with this. Hurt a lot more than last week. Had to start resetting before the jerk around rep 7.

+

A. 3-5 bench press x4, rest 2 min

*5-10# increase

210 – 4,3,3,3 – pretty heavy today

B. 3-5 strict press x4, rest 2 min

*5-10# increase

140 – 4,4,3,3

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

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

PM

3 sets, each for time:

20 cal bike

12 BBJO @ 24″

20 alt DB snatch @ 50#

20 WB @ 20#

15 CTB

*rest 8 min between sets

Wasn’t able to make it back to the gym to do this session 😔

+

20 min easy bike

Day score – 6: Had to wake up early to take Sara to airport so I’m tired. Left knee is flaring up a bit. Biceps and triceps sore. Also have lost 5lbs so probably need to increase calories a bit to stay in maintenance.

1/29

AM

3-4 FS x5, rest 2 min

*5-10# increase from last week 

285 – 4,4,3,3,3 – tough but got through it. Focused on actively thinking on activating glutes as bottom of the rep

+

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# kettlebells – 12,12,12,12

+

A1. 10 mini-band glute bridges w/ feet under hips x3

A2. 10 mini-band glute bridges in sumo stance x3

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

A3. 10 frog pumps x3

*2nd video

A4. 10 seated clamshells x3

*3rd video

A5. 10 supine clamshells x3

*4th video

A6. 10 seated abductions x3

*last video 

+

10-15 min light calf foam rolling + stretching

PM

Accumulate 8-10 legless rope climbs for quality

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

Took bigger breaks between sets and these went a lot better than last week.

+

Accumulate 15 rope climbs w/ legs for quality

*but push tempo more here

Didn’t approach this as aggressively as last week but still pushed the tempo, just focused on better footwork since I messed that up a couple times last week.

+

For time:

7 power snatch @ 135#

7 CJ @ 185#

1;29

*rest 3 min

For time:

7 CJ @ 185#

7 power snatch @ 135#

**1 barbell- add your own weight

1:33 (6:02 total

Day score 7: Just a little tired today. Felt blah getting going on the day. Shoulders feel fatigued even though we didn’t do any shoulders yesterday?

1/28

15 min HSW practice

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

Started out slow today. Realized I wasn’t focusing on our cues and once I did I got back to walking big segments. Getting more confident kicking up too.

+

A. 10-12 sets of complex for quality:

1 full RMU + 1 swing to pull

*focus on tight bodyline

Rough day for these today. Got about 6 pretty good sets and then missed a bunch and got in my head. My grips were pissing me off and just kind of threw me for a loop.

B. 5.5.5 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

:24,:26,:30,:30 (missed the very last c2b)

C. 10 min practicing/ accumulating S. HSPU

Started with a set of 3!!!!!! The wide hands helps so much. 15 total mostly in doubles.

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

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

*2inch deficit

PM

30 min run @ conversational pace

Ran this in intervals just because my calves were getting really pumped up after 3-4 mins. Other than calves it felt fine.

+

15 min self-directed calf recovery

Day score 9: Slept on my shoulder weird but other than that everything is good to go.

1/27

AM

DU Skill:

65 DU for time x4, rest 60 sec. 

:56, :36 (57 unbroken), :42, 1:01 shoulders on fire

+

3-5 BS @ 3111 x3, rest as needed

*5-10# increase

355 – 4,3,4 (failed 5) – really cool to be squatting this many reps here as this is only 10-15 kilos off my best ever. Guess that means this is the strongest my legs have ever been!

+

3-5 DL @ 3111 x3, rest as needed

*5-10# increase

385 – 4,3,4 – last two sets felt like a maximal effort – same as the squats, just really excited to be hitting reps at these percentages.

+

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

95# – felt pretty light

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

*53-70# ea

Took a second to get the position down on these but they were a burn for sure. Used 53# today.

PM

12 cal row @ 1000 cal p/hr +

10 BFB @ 25 sec or under

*rest 30 sec

x8

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

This REALLY hurt but got through it. Almost mentally let myself fall off the pace just cause my head was telling me to take a rest interval but was able to push through that. Love these challenge pieces.

+

4k ski erg @ 70-75% effort

16:13 – left lat was bugging me a little bit but got better as I got more into the ski

Day score 8: Very rested. Some shoulder fatigue and lower back is still pissed.

1/25

15 min HSW practice

Lots of 20’ segments. I tried to do an obstacle since my friend going to WZA had it setup and I flipped right over lmao. Underestimated it.

+

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”)

Got a few quality doubles! Didn’t push for more than that just so I can hammer the mechanics. Still catching low and struggling out.

+

TTT TD 

*TBA

Run: 173s & Thrusters: 96

This was surprisingly limited by my legs. As they fatigued it was harder to keep the run consistent and cycle the thrusters. Still happy with my effort.

+

5 sets, goal is unbroken:

-10 tuck ups

-10 hollow rocks

-5 arch to hollow rolls

-10 arch body rocks

*rest as needed between sets

All unbroken!

Day score – 9: Feeling really good. My lower back is a little out of sorts but other than that I feel replenished.

1/24

AM

15 squat snatch @ 175#

*for quality but note how long this takes

3:52 – these felt really good today. Only missed twice. Reps 9 & 15. Probably went for 15 before I should have.

15 Snatch 175

+

15 power clean and jerks @ 195#

*for quality but note how long this takes

2:26 – I can’t believe how good this felt. Didn’t start hurting til rep 10. Shoulders felt great. Need to focus on staying right at the bar.

195 Power Cleans

+

A. 3-5 bench press x4, rest 2 min

*5-10# increase

205 – 4,4,4,4

B. 3-5 strict press x4, rest 2 min

140 – 5,3,4,3 – last rep on last set was the slowest strict press of my entire life

*5-10# increase

C1. 15 lateral DB raises x3, rest as needed

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

Did the mountain climber pull-ups again.

PM

1 min on/ 1 min off until you achieve total calories:

60 cal Echo bike

2:40

60 cal ski

2:41

This hurt so bad lol, mental battle for sure. Bike was worse

*Rest 15 min easy spin on bike

Every 12 min x 3 rounds @ strong but sustianable effort:

12 lateral burpees over rower

40 cal row

12 lateral burpees over rower

400m run

*rest remainder of interval 

Tried to push the tempo on the burpees and row and just stay consistent on the runs. Burpees went better than usual which I was really stoked about

Day score 5: Tired, sore, definitely ready for a rest day.

1/22

AM

4-5 FS x5, rest 2 min

*5-10# increase from last week 

275 – 5 across. Feeling stronger in these as well. Last couple reps of last two sets were tough.

+

8-10 clean-grip RDL x4, rest 2 min

*10# increase from last week 

305 – these ended up being more like clean deadlifts rather than RDL. May have to go back down to correct

+

A1. 10 mini-band glute bridges w/ feet under hips x3

A2. 10 mini-band glute bridges in sumo stance x3

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

A3. 10 frog pumps x3

*2nd video

A4. 10 seated clamshells x3

*3rd video

A5. 10 supine clamshells x3

*4th video

A6. 10 seated abductions x3

*last video 

The booty pump from this series was insane 😂

+

10-15 min light calf foam rolling + stretching

PM

Accumulate 8-10 legless rope climbs for quality

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

These were tough today. My grip was feeling strong but my pull wasn’t. Had to reset a couple times but ultimately got through them.

+

Accumulate 12 rope climbs w/ legs for quality

*but push tempo more here

May have pushed this more aggressively than you wanted to but finished all 12 in 3:02

+

For time:

15 thrusters @ 135#

15 DL @ 135#

15 STOH @ 135#

15 power cleans @ 135#

15 squat snatch @ 135#

6:03 – smooth sailing until the power cleans and snatches. The first snatch especially caught me off guard. Broke thrusters 8-7 just to preserve my shoulders for S2OH. Wanted to hold onto the bar longer for power Clean’s.

Day score 6: My glutes and lower back are pretty sore/stiff. Definitely not operating at 100% today.

1/21

15 min HSW practice

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

Lots of 10-15’ segments. A couple 20’. Just a couple times where I stepped too soon before my body was in the right spot.

+

A. 10-12 sets of complex for quality:

1 full RMU + 1 swing to pull

*focus on tight bodyline

Sort of struggled with these today? Just weren’t consistent. Some I felt good about, some not so much. Focused on really aggressive hips as well as the bodyline stuff.

B. 5.5.5 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

These went really well. My rest was just stepping one foot back, rubbing my grips together and hopping back on the bar each time. Last 5 reps of the final set Id say weren’t the prettiest form wise.

C. 10 min practicing/ accumualating S. HSPU

These went amazing today! Lots of singles!!!! The hand placement helped a lot I think. Didn’t push my luck going for doubles but may have been able to. Also made sure my butt didn’t touch coming up.

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

45# plates- 11,11,9,11

PM

For 90 min @ under 160BPM

10 min row

10 min ski

10 min bike

10 min run

10 min row

10 min ski

10 min bike

10 min run

10 min of whichever one you want to do again 

Can’t believe I finished this. So mentally tough to just keep going, had to convince myself not to stop a couple times. Last 10 minutes I felt like I had no energy left despite drinking some carbs at minute 40. Proud of myself for this one.