Day 70 11/15/19

Day score 8: Feeling nice and recovered. Shoulders feel great. Slept well. No complaints.

11/15

Made this day into a double because of the switch up on the qualifier.

20.6 20.6

Reviewed my video with Sara. Other than just not being able to sustain my pace I noticed that I stepped away from the bar and the rig a few times. I also forgot to OHS with a close grip which affected my shoulders. Lost most of my time on the DB snatch. It really blew me up today. Onward!

Handstand Skill Work- 20min practice:

-5 min drills on wall- use this as prep

-5 min walking into wall

-10 min practicing walking on floor

Feeling more controlled when I kick up, now I just need to move my hands at the right pace to walk consistently.

20 min self-directed practice of movement/ transitions in Iceland qualifier 20.6

EMOM 8 min:

-30 sec bike @ 85% effort/ 30 sec easy spin

Averaged around 450 watts for the 85%

20 min easy bike @ comfortable effort

*every 5 min, get off bike and accumulate 10 alt. scorpions

*https://youtu.be/uNDfgnWN2G0

2-3 Rounds

10 Cobra Press-ups (stretch out abs)

6 Quadruped to Saddle Stretch (open quads)

10 Elevated Cat “”rocks”” (into / out of stretch)

6 Quadruped to Downward Dog (open calves / hams)

Stimulative Movement

A. Cycle Crossover Symmetry RECOVERY Protocol – 1 Full Cycle

*if no CS Bands, sub for Theraband routine:

*https://youtu.be/O31MmhW72WE

*https://youtu.be/K_ZwQLyueVg

B. Sumo Squat to Stand – 2-3 x 6-8; rest as needed (controlled through the full ROM)

*https://youtu.be/jbP4KAdtgqA

C. Rolling Progresisons – 2-3 cycles (work through these by feel)

*https://youtu.be/lUlycepzyfI

Overall just excited to get back to regular training !

Day 69 11/13/19

Day score: 8. Slept much better tonight. My knee is still slightly bothering me and my traps are sore but overall I feel good.

11/13

A. Build to a heavy OHS @ 2221

245 – missed jerk at 255

B. Build to a heavy 6 push press

195 – some shoulder pain

C1. 10 2-DB incline bench press x3, rest 1 min

55#

C2. 10 single arm DB row ea. x3, rest 1 min

75#

D. EMOM 10 min: 25ft OH yoke carry

*challenging but sustainable weight

25# on each pike, this was fun

E. Accumulate 2 min in a reverse table plank- focus on breathing/ opening up pecs/shoulders

15 min mixed aerobic warmup of your choice

Alt. EMOM 15:

-12 cal row

-6-8 BBJO @ 24″

-6-10 2-DB STOH @ 50# ea

Alt. EMOM 15:

-12 cal ski

-10 burpees

-10-12 2-DB FS @ 50# ea

Alt. EMOM 15:

-10-12 cal bike

-30 sec max DU

-50ft single arm OHWL @ 50#

This was fun! First emom I was able to move really quick through the burpee box jumps. 2nd EMOM was the hardest just from tricep fatigue. 3rd EMOM was frustrating because my dubs were really awful. Literally one set I got like 6 lol. This is a huge problem area for me.

20 min self directed upper body movement/ recovery

Day 68 11/12/19

Day score 7: No muscle soreness but I feel pretty tired. Did not sleep well again and to be honest stayed up late watching MNF. I love football.

11/12

2 hang power clean x5, rest 90 sec.

*heavy

235 -> 245

These felt way better than expected. 245 was snappy, elbows could’ve been a bit faster though. My knee was bothering me in the half squat power position though, kinda freaked me out as I was warming up but it was okay 🤷🏻‍♂️

2 BS x5, rest 2 min

*heavy- across. Build from 2 weeks ago

345

Failed on the build up to 360 at 355. Got a single and failed the 2nd. Dropped to 345 and finished the sets. My knee felt ok.

2 sumo DL x5, rest 2 min

*heavy-across. Build from 2 weeks ago

355 across.

Made up for the poor squat performance here. Felt really good and tight in position today.

25ft 2-DB death march x5, rest 1 min

Used 50’s

10 min jump rope warmup-

Mix of:

Speed steps

1-1-2 drill

https://youtu.be/mvbK2d3wB-Q

single leg single unders (switch feet every 5 reps)

EMOM 10 min:

__ DU

*pick a number that feels sustainable

Double under practice went a little better than last week but I can tell I’m mentally frustrated with them. Did 20 per minute.

4RFT @ 80-85% effort- goal is to sustain pace

400m run

600m row

40 cal echo bike

*2 min rest between rounds

7:42, 8:04, 7:49, 7:33

This workout felt really good. Pieces like this are feeling better, really excited with progress and excited to keep building. Hardest part was bike. Tried to hold 300-350 watts.

Day 67 11/11/19

Day score: 8. No soreness just a little tired. Not the best sleep last night.

11/11

20.5 Re-test

224 Tiebreak 9:04

Redo Part 1

Redo Part 2

The strategy you gave me worked incredibly well. I felt so much better breathing-wise this time around. Unfortunately my muscle ups did not agree with me 😂. I’m just happy that I was able to keep moving this time. Also, my video cut at 8:13. My friend noticed and started recording off her phone at some point but yeah the video is pretty ruined now…

Recovery Session:

20min Mixed Ergs @ easy recovery pace

Ski/bike for this piece

Shoulder Series

A. Foam Roll: Lats / Pecs / Upper-back – 2min each (faster / lighter rolling)

B1. Back To Wall Shoulder Flexion – 2 x 5-6; rest as needed

B2. Yoga Push-up w/ exaggerated Shoulder Flexion – 2 x 5-6; rest as needed

B3. PVC Pass-through w/ progressively more narrow grip – 2 x 3-4; rest as needed

B4. Bar-hanging Scap Circles – 2 x 3-4 ea direction; rest as needed

Hip / Knee Series

A. Foam-roll / Release lower-body / hips – 10min

B1. Ankle CAR’s – 2 x 4-5 slow/controlled rotations; rest 30sec

B1. Knee CAR’s – 2 x 4-5 slow/controlled rotations; rest 30sec

B2. Prone Quadruped Hip CAR’s – 2 x 4-5 slow/controlled rotations; rest 30sec

Positional Breathing – 2-3 x 10 Breaths in varied positions

*https://youtu.be/hb9h3U2lHP0

-Croc

-Bretzle

-Bretzle 2.0

-Feet Elevated

-Side-lying

-Olympic Wall-squat

Did the breaths, might try incorporating this into some form of a daily routine. Felt really calm after.

Day 66 11/8/19

Day score 9: Almost perfect other than a little soreness still from the ring dips on Monday!

11/8

*single session

10 min practicing jump rope timing drills:

-Box jump throughs w/ singles:

https://www.youtube.com/watch?v=gt28dZQA6pk&feature=youtu.be

-Box 1-1-2

https://youtu.be/mBAZJpvqjyo

-4 footwork patterns

https://youtu.be/dEtFXBgPV8Y

-DU practice

These actually felt better today. My body must’ve still been recovering. Tuesday.

Handstand Skill Work- 20min practice:

-5 min drills on wall- use this as prep

-5 min walking into wall

-10 min practicing walking on floor

20 min self-directed practice of movement/ transitions in 20.4

EMOM 8 min:

-30 sec bike @ 85% effort/ 30 sec easy spin

This was a good primer for tonight’s attempt

20 min easy bike @ comfortable effort

*every 5 min, get off bike and accumulate 10 alt. scorpions

*https://youtu.be/uNDfgnWN2G0

2-3 Rounds

10 Cobra Press-ups (stretch out abs)

6 Quadruped to Saddle Stretch (open quads)

10 Elevated Cat “”rocks”” (into / out of stretch)

6 Quadruped to Downward Dog (open calves / hams)

Stimulative Movement

A. Cycle Crossover Symmetry RECOVERY Protocol – 1 Full Cycle

*if no CS Bands, sub for Theraband routine:

*https://youtu.be/O31MmhW72WE

*https://youtu.be/K_ZwQLyueVg

B. Sumo Squat to Stand – 2-3 x 6-8; rest as needed (controlled through the full ROM)

*https://youtu.be/jbP4KAdtgqA

C. Rolling Progressions – 2-3 cycles (work through these by feel)

*https://youtu.be/lUlycepzyfI

This stimulative movement session was cool but I did not like the backwards rolls lol!

Open 20.5 Attempt 1 – 221 Rx 17:46? Tiebreak

20.5

We talked about this but just a recap:

I feel like my main limiter in this Open has been the ability to keep my heart rate low or recover and bring it back down (all of which I know stems from a shitty aerobic base).

I am so so pleased with how my muscle ups felt. I am so appreciate of the work we put in. I opened with a big set and then felt confident with them for a while until I started freaking out about the wall balls and rowing.

I really blew up trying to finish the wall balls and rowing portion. I felt like I couldn’t even do a set of 5 wall balls at the end.

My tiebreak was 17:46 or something.

If I do redo, would this be a better strategy for me? I’m really lost as to how I could improve

8x 3/10/15 – chip away at the remaining rmu at the end?

Day 65 11/6/19

Day score: 5 – Feel pretty sore today in my upper body and my calves are feeling sore as well. Pretty tired. I cancelled my Whoop subscription so this is the last score I’ll have for now.

11/6

*single session

10 min RMU practice

*lower volume this week- just get some touched on the movement so that you feel sharp if they come out this week

These were okay today, mainly had a hard time catching just cause I was still pretty sore

A. OHS: 3-2-1

*building- leave 10-15# in the tank on the last rep

Built to 225 – felt weak getting overhead

B. Push press: 3-2-1

*building- same note

195 – same thing here

For time:

400m row

20 alt DB snatch @ 50#

400m row

20 DB hang clean and jerks @ 50# *switch hands every 5

400m row

20 alt. DB hang squat snatches @ 50#

400m row

9:50 – this piece felt good. Kept all dumbbell movements unbroken. Row pace was around 1:50 for the first 3 then dropped to 1:45 for the last one with a final push at the end

Day 64 11/5/19

Day score 7: Somehow still really score in my posterior chain and quads from 20.4 & now my chest and shoulders are ridiculously sore from the weighted dips 😂

11/5

*single session

10 min jump rope warmup-

Mix of:

Speed steps

1-1-2 drill

https://youtu.be/mvbK2d3wB-Q

single leg single unders (switch feet every 5 reps)

EMOM 10 min:

__ DU

*pick a number that feels sustainable

Worst day ever with the dubs. Drills were shit, sets were shit. Did 10-15 per minute and it was pretty much a shit show. Hopefully just fatigue from 20.4

3 Sets, each for time:

30 Wallball @ 20#

20cals Row

10 Bar MU

Rest 4min active b/t sets

This was a lot of fun! Kept wall balls unbroken all the way through. BMU unbroken round 1. Split in 2 sets for the other two rounds. They felt great and noticed some carryover from the RMU hip pop.

EMOM for 6-8min

Odd – 8-12 CTB

Even – 9 Overhead Squats @ 115#

*AB @ smooth-aerobic pace for remaining time

C2B were good glad we touched on them. Practiced different grips & speeds with the OHS and focused on making sure I got below parallel.

Day 63 11/4/19

Day score: 5. Incredibly sore in my quads from 20.4. Very sore. A little tired.

11/4

Handstand Skill Work- 20min practice:

-5 min drills on wall- use this as prep

-5 min walking into wall

-10 min practicing walking on floor

Finally felt like I was waiting for my weight to shift over me before walking. Did have a pretty gnarly fall but it’s to be expected!

A. Parallette HSPU negative: 5 sec handstand hold + 5-8 sec negative to 2-4″ deficit x8, rest as needed

Did a bigger deficit this time and was able to kick up easier. Tried to go slow through the weak spots. The last few negatives were tough to slow.

B. 10 alt DB snatch x3, rest 1 min

*heavy across- not snatch

75 – was able to muscle snatch these!

C. 2 weighted pullups x7, rest 90 sec.

*across

45# – very challenging

D. 2 weighted ring dips x7, rest 90 sec.

*across

45# – even more challenging, felt like 2RM attempts but I got them all done!

E. For time: 10 rope climbs (w/ legs)

5:37 – I hate rope climbs. I need to get better at them

OFF

60 min mixed ergs @ conversational pace (mix up as you’d like)

*low intensity session this week to give your legs and CNS more time to recover from 20.4. If you are completley smashed- take the PM off.

Really easy row sesh

Day 62 11/2/19

Day score: 10. Feel even more rested and energized.

11/2

CF Open Workout 20.4

TBA

20.4

I haven’t watched the video yet but I can tell you that I got really hung up on the 225 bar. I just felt exhausted and like it was going to take the world to move the bar again. Probably started too hot again. My legs are really sore now after as well and were cramping after the workout. Gnarly

**make sure you’re getting nutrition in before this piece

45-60 min @ 140-155BPM

15-20 min row

15-20 min ski

15-20 min bike

*goal here is to keep building your aerobic base throughout the Open- if your paces are slower one week compared to the other- that’s fine. Just keep moving for the time period

Getting this in tomorrow since they closed the gym right after I finished 20.4