Day score 10: Feel rested and well nutritioned. Zero soreness or stiffness. Ready for a good training day.

1/20

AM

DU Skill:

60 DU for time x4, rest 60 sec. 

+

4-6 BS @ 3111 x3, rest as needed

*5-10# increase

350 – 5,5,6

These felt really good today. Feel like I am getting stronger.

+

4-6 DL @ 3111 x3, rest as needed

*5-10# increase

380 – 5,5,4 – Heavy but good. Could’ve done more on the last set but the weights fell off on the right side lol

+

A1. 8-10 RFESS ea. x4, rest 1 min

*DBs in farmer position

75# – 10,10,8,10 – tough today. My left leg burns way more than my right

A2. 10-12 single leg DB RDLs ea x4, rest 1 min

45# – 12 each time – not bad probably going up to 50 or 55 next week

A3. 10-12 barbell hip thrusts x4, rest 3 min

*heavy- shoulders on bench. Increase from last week 

345 – 12,12,10,8 – last set my right thigh started bothering me so I stopped short

PM

EMOM 8 min:

12 BFB @ 36 sec or under

*if you fall off pace, rest 2 min easy spin on bike, then continue w/ EMOM

Was able to stay under or at :30s for all 8 rounds. Last two sucked!

+

2k ski @ 75% effort

*Rest 2 min

2k run @ 75% effort

Ski was 4:01, run I forgot to check and it disappeared. Much better than two weeks ago on these

Day score 9: Lots of sleep and no muscle soreness. Maybe a little bit of shoulder fatigue that I felt in the hsw.

1/18

15 min HSW practice

Didn’t start as well as last time but once I got warm I was hitting unbroken 15’ segments no problem.

+

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”)

Both drills went well but stuck to singles just to focus on the quality aspect.

+

TTT TD 

*TBA

237 – was able to hold 1:48 on the row the first 3 rounds and halfway into the 400 but slowed to about 1:50-1:52. Did jumps on the round of 10 & half of 20 then switched to step ups. I liked that I was able to continue pushing to the end of the workout. I would have changed where I put my clock though because I couldn’t see it and started my kick a bit later than I meant to.

+

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

Tougher than I thought, round 3-5 burned!

Day score 8: Feeling back to my old self finally. Legs and butt are sore still a bit.

1/17

AM

15 squat snatch @ 165#

*for quality but note how long this takes

3:42 – got to 14 at the 2:50 but missed like 5 times trying to get the last two. Pull was just fatigued. Frustrating a bit but I’ll take the 13 in 3. Original strategy was 1 ever :10. Had to take one :10 off around rep 8 just to keep the form solid.

+

15 power clean and jerks @ 185#

*for quality but note how long this takes

2:19 – last 3 I had to reset before the jerk. The others were touch n go jerk after the clean. Felt good.

+

A. 4-6 bench press x4, rest 2 min

*5-10# increase

200 – 4,5,5,4

B. 4-6 strict press x4, rest 2 min

*5-10# increase

135 – 6,5,5,4

C1. 20 single arm DB OH tricep extensions ea. x3, rest as needed

20#

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

8,8,8 (we don’t have a pegboard so I did mountain climbers pull-ups)

PM

E5MOM x3:

500m row

20 TTB

10 CTB

*rest remainder of interval 

First two sets I had about 1:30 left each round. Toes to bar were solid until about 10 left in the 3rd round. Chest to bar cadence was wonky but I think it’s because we haven’t done them in a while.

+

E5MOM x3:

20 cal echo bike

10 2-DB box step overs @ 50#

30 DU

This one had me hunched over breathing after each interval BUT I was able to attack the bike and go straight into the box step overs and do them unbroken so that’s a big improvement. Dubs went well today really focused on keeping my hand position solid.

+

20 min bike @ moderate effort- shouldn’t create too much leg burn

Day score 4: Still pretty wrecked from travel and eating poorly. Glad to be back on a normal schedule.

1/15

AM

Accumulate 200-250 DU for quality

Though today – kept tripping on my left toe. Practiced with the spinny ball things first.

+

15 min HSW practice

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

Kicked it off with 30’ unbroken! Our session Monday really helped. I love walking on my hands!

+

A. 10 sets of complex for quality:

1 full RMU + 1 swing to pull

*focus on tight bodyline

These went really well until I got tired. Missed a few at that point. But my second pulls were really good!

B. AMRAP-1 false grip ring pullups w/ 3 count eccentric x5, rest 90 sec

5,5,4,5,4

C. 10 min practicing/ accumualating S. HSPU

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

10,10,10,10

*2inch deficit

PM

Live event style workout:

For time:

750m ski

*walk 12ft to first bar station

50 BFB

*advance bar 1 mat every 10 reps

50 squat snatch @ 95#

*advance bar 1 mat every 10 reps- moving back in the direction you came from (towards the ski erg)

**sprint to finish line- just past where last BFB station was

16:21 – was feeling okay and moving quick until about 40 burpees in. Pace fell way off after about 15 snatches. Reps 25-40 I was undisciplined about getting right back on the bar and was prettt blown up. Switched to quick singles for the last 10 and was able to move much faster. All the other reps were sets of 5 except one set of 2 and 3. Disappointed but a very fun workout. One of the harder ones we’ve done lately

Day score 3: Really exhausted from travel. Traps are pretty sore from the workout yesterday.

1/14

AM

DU Skill:

50 DU for time x5, rest 60 sec. 

+

4-6 BS @ 3111 x3, rest as needed

*5-10# increase

345 – 5, 6, 5 (failed 6)

+

4-6 DL @ 3111 x3, rest as needed

*5-10# increase

375 – 4,4,4 – extremely difficult and heavy today

+

A1. 8-10 RFESS ea. x4, rest 1 min

*DBs in farmer position

75#

A2. 10-12 single leg DB RDLs ea x4, rest 1 min

45#

A3. 10-12 barbell hip thrusts x4, rest 3 min

345#

*heavy- shoulders on bench. Increase from last week 

PM

For 80 min @ under 160BPM

5 min row

5 min ski

5 min bike

5 min run

x4

I was honestly way too tired to come back for my PM session. I will make this up on Saturday!

Day score – 6: Pretty tired and sore today. Hard mental day to go to the gym. Work is stressing me out getting ready for Mayhem as well.

1/8

AM

5 FS x5, rest 2 min

*5-10# increase from last week

265# – these felt nice and heavy today

+

10 clean-grip RDL x4, rest 2 min

*10# increase from last week

295 – straps

+

400m Air runner @ strong effort directly into..

200m @ easy/ recovery pace

directly into..

200m @ string effort (goal is to match pace from first 400)

Rest 1:1

x3-4

These went a lot better than just the outright 800m

+

10-15 min light calf foam rolling + stretching

PM

For time:

5 legless rope climbs

*7 min time cap

3:56 – surprised myself on this. Can’t remember the last time I could do legless rope climbs. They weren’t pretty but I got them done. Fell off the last one lol.

10 RFT:

15 cal AB

1 rope clismb

15:29 – Really wanted to finish this one sub 15 and tried to sprint to the finish but just hadn’t left myself enough time !

Day score 6: Very sore in my hamstrings and glutes. Very tired today.

1/7

AM

DU Skill:

A. Speed ladder continuous:

20 seconds speed steps

10 seconds right foot jumps

10 seconds left foot jumps

40 seconds speed

20 sec right foot jumps

20 sec right foot jumps

60 seconds speed

30 sec right foot jumps

30 sec left foot jumps

Rest 60 seconds

x3

B. Accumulate 200-250 DU for quality

These went well. Was able to break the first 150 into three sets of 50.

+

15 min HSW practice

This has been going really well, I was able to walk 15’ today.

+

A. 6-8 sets of complex for quality:

2 ring swings + 1 ring turnover + 1 full RMU

*focus on tight

Sometimes when I swing first I almost am worse at the rmu than when I just go right off the bat. It’s like I get too far out in front or something.

B1. AMRAP-1 false grip ring pullups x5, rest 90 sec

8, 7, 8, 8, 9

B2. Accumulate 6 S.HSPU AFAP x5, rest 90 sec

Z presses 50# – 6,8,8,8,8

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

50#

PM

For 75 min @ under 160BPM

5 min row

5 min ski

5 min bike

5 min run

x3

Day score 7: Stayed up too late late night. Not feeling as fresh as usual. No muscle soreness

1/6

AM

5-8 BS @ 3111 x3, rest as needed

*5-10# increase

335 -6, 5, 6 – these felt pretty heavy today. Stayed really strict to the tempo. Tried to push myself to go one rep farther than I felt like I could each time.

+

5-8 DL @ 3111 x3, rest as needed

*5-10# increase

365 – 6,7, 6 – definitely felt heavy this week. Last set I wanted 8 but started losing position

+

A1. 8 RFESS ea. x4, rest 1 min

*DBs in farmer position

75# – easier to balance today

A2. 10 single leg DB RDLs ea x4, rest 1 min

45#

A3. 10 barbell hip thrusts x4, rest 3 min

*heavy- shoulders on bench. Increase from last week

335 – felt pretty heavy

PM

EMOM 10 min:

10 BFB @ 30 sec or under

*if you fall off pace, rest 2 min easy spin on bike, then continue w/ EMOM

Completed EMOM without falling off pace! All rounds were sub :25.

+

2k row @ 75% effort

*Rest 2 min

2k ski @ 75% effort

These became more like 60% effort. Was pretty tired at this point.

Day score – 8: Feeling good. A little soreness in the shoulders. Out late last night for Sara’s birthday.

1/4

A1. 10 push jerks @ 175# AFAP x3, rest 1 min

17,17,18s – lockout got slower as each set progressed. Focused on staying flat footed.

A2. 15 2-DB box step UPs @ 50# ea x3, rest 2 min

42,43,44s – These sucked but not as bad as usual.

+

TTT TD

*tba

8:42

I liked this workout. Split the wall balls 25-15-10. I think I should’ve gone 30-20. Ski pace was around 1100-1200. Broke the dumbbell snatch way more than I wanted to, for some reason those blow me up. Made up ground on the box jump over but may have fallen into a trap because it took almost 2 minutes to do the bmu.

+

30 min cyclical of your choice @ conversational pace

Echo bike

Day score 9: The area around my knees feels a little sore but everything else feels great.

1/3

AM

AMRAP-2 TNG squat snatch @ 80% of last week’s heavy x4, rest 2 min

145- 8,6,7,8 – got me breathing harder than I expected it to. Both times that I got less than eight were because I cut my pull and caught it a little forward.

+

AMRAP-2 TNG squat clean @ 80% of last week’s heavy x3, rest 2 min

185 – 8,9,8 – less out of breath but more of a trap burn

+

A. 6 bench press x4, rest 2 min

*5-10# increase

195#

B. 5-6 strict press x4, rest 2 min

*5-10# increase

130# – heavy today

C1. 20 single arm DB OH tricep extensions ea. x3, rest as needed

C2. AMRAP UB close grip chin ups x3, rest as needed

PM

*all cyclical @ 80% effort- keep high gymnastics focus

AMRAP 10 min:

15 cal Echo bike

15ft HSW

4+15

*rest 5 min

AMRAP 10 min:

15 cal row

10 K.HSPU

*Rest 5 min

4+14

AMRAP 10 min:

15 cal ski

2 rope climbs

4+15, 4+14, 4+15

Really wanted to get back to the gymnastics for the 5th round on the rope climb one but the ski erg and ropes are on complete opposite sides of the gym! HSW were tough after bike but held myself to 5’ increments. HSPU first two rounds were unbroken. Then 7&3 and 6&4. Liked the way they felt. The big rest period in the graph below was because my brain wasn’t on today and I forgot to pull the rope down before starting.