Day score: 8 – got tons of rest feeling refreshed. Knees and calves are achey.

10/2

AM

Accumulate 15 RMU for quality

*focus on hip drive

RMU 10/2/19

Broke these into 5 sets of 3. Only had one miss. Still need to mentally be like “ok this is what lockout feels like” so I’m making sure I’m hitting it.

+

A. 1 hang squat snatch + 1 squat snatch + 1 OHS: Build to a heavy

Snatch Compex 10/2/19

185 – felt smooth but a little out of place on the catch. In the video you’ll see I missed one before making it.

B. 5 push press x5, rest 2 min

*heavy- across

195 Push Press

195 – didn’t feel anywhere near as painful as last time. I tried for 6 on the last set and failed so this was the perfect weight choice.

C. 2 bench press x5, rest 2 min

*heavy-across

185 – stayed with the trend of 185 lol. My bench is feeling stronger than ever!

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

PM

15 min mixed aerobic warmup of your choice

+

3 sets:

200m run

10 CTB

200m run

10 kipping HSPU

200m run

20 TTB

200m run

10 burpee box jump overs @ 30″

*4 min rest between sets

**run @ cruise pace while keeping focus on gymnastics quality

32:53 – Used the airrunner. The last round was really hard. Once again seems when I hit the 20 minute mark I lose a lot of steam 🤷🏻‍♂️ Everything else was unbroken. Almost clipped my toes a few times on the bbjo as they felt more and more like max attempts towards the end lol. Splits below

Day score: 7. Not feeling bad at all. Woke up before my alarm. My feet and calves feel swollen from traveling.

10/1

*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)

+

30 DU

*30 sec rest

x8

Not as bad as last week but still quite a bit of tripping towards the last 3

+

AMRAP-1 BS @ 3111 x4, rest as needed

*@ last week’s loading

325 – 7, 6, 9, 11 – almost passed out on this last one

+

AMRAP-1 DL @ 3111 x4, rest as needed

*@ last week’s loading

225 – 20,20,20,20

+

4 sets- goal is linear splits

400m run

20 burpees to 6″ target

*Rest 2 min

1. 2:47

2. 2:51

3. 3:35 😔

4. 2:31

**After last set, rest 2 min, then:

Row @ 75% effort for 15-20 min 

This was surprisingly hard after the intervals. Held right around 2:05

Intervals were hard if I pushed the run too too much which is what happened that 3rd round. I have a trend of messing up the third round in these kinds of workouts.

Day score: 3. Very tired, very little sleep. Body is feeling the travel now. Sore in my legs from the lunges.

9/28
*Single session
Spend 20 min working on RMU skill:
a) arch to hollows on rings w/ focus on tension through legs
b) low ring banded transitions
*https://youtu.be/IbEUM6KQNzg
c) Hip driven turnovers
(if you can’t get the full turnover- work on a hip drive and getting shoulders as high as you can)
**film some of these
*https://youtu.be/zOTO1YJBWFg
d) 5-10 min accumulating full reps (keep hip drive foucs)

These drills went well. I’m feeling my hips much more in the beginning progressions was well now. Jim Crowell (one of the Opex coaches) cues me that I need to “chill out” in my RMU, that I look like I’m attempting a 1RM or something. He said to be calm and smooth 🤷🏻‍♂️

+
TTT Throwdown
*TBA
(announced on Thursdays on TTT media)

tttTD20

8:34. Basically I need to stop being a pussy and stop resting so much lol idk how else to say it 🤦🏻‍♂️ Started with 1600-1700 cal pace. Fell to more like 12-1300. And then to just trash pace

+
20-30 min easy cyclical of your choice (not ski)

Day score: 7. Felt really tired waking up from the time difference but somehow got a great HRV??? Sometimes life doesn’t make sense. No pain no soreness. Little uncomfortable in my right knee.

9/27
*single session
A1. 3 band-resisted clean grip DLs x5, rest as needed
*moderate weight- focus on not letting the bar pull you forward
**set band on rig in front of bar and hook to bar so the band is pulling the bar forward
*slight weight increase
A2. 5 FS speed band-resisted front squats @ 50-60% x5, rest as needed
*slight weight increase

Worked up to 285 on the clean pulls & did 205 on the front squats. The clean pulls felt great but the front squats were way tougher than last week. Still managed to keep the speed higher than average FS.

+
B1. AMRAP-2 UB CTB x2, rest 1 min
B2. 15 thrusters @ 95# x2, rest 1 min

Moved pretty well through this. The thrusters are feeling lighter every week! Did 18 & 15 on the C2B and honestly only had to come down because my grips were slowly sliding out to the sides and I didn’t want to tear lol

C. 50ft lunge x5, rest 1 min
*Set 1: 2-DB OH 50# ea
*Set 2: 2-DB front rack 50# ea
*Set 3: 2-DB in farmer’s position 50# ea
*Set 4: Barbell front rack 105#
*Set 5: Barbell OH 105#

So I underestimated the hell out of this. Maybe I didn’t take enough rest between the B’s and starting this but that first 50ft double db oh was exhausting. My left arm buckled at the about the halfway mark. All the rest of the lunges still “hurt” (not pain but like muscle fatigue) but was able to stay unbroken.

Went to my old weightlifting gym after the Opex Day 1 to visit my friends and ending up snatching & almost hitting a lifetime PR!!! So many things are showing results and we’ve only been working together for a month or two I can’t believe it!!!

Day score 7: feeling rested and no shoulder pain. Legs are tired from the bike but that’s really all I have to complain about.

9/25

*single session

Accumulate 15 RMU for quality

*focus on hip drive

RMU 9/25/19

You saw these! Really stoked! Can’t believe I have ring muscle ups. In the video I noticed the first sets I wasn’t achieving full lock out. Fixed that and tried to really get a feel for what that felt like

+

3 muscle snatch + 3 pressing snatch balance x5, rest as needed

*start light and build- use this as positional prep

No issues here built to 115 felt great

+

EMOM 9 min:

1 squat snatch

*build weight every 3 min. Goal is 9 technically strong lifts.

155-175-195

Snatches Top Sets

These felt so so good. Some of the best snatches I’ve done in a while. Only missed one. Trying to watching the video and see what changed between my good and bad rep and I am seeing maybe just a slight cut on the pull? What do you think

+

AMRAP 8 min:

8 lateral burpees over barbell

8 FS @ 135#

8 TTB

AMRAP 9/25/19

5+8

My main goal on this was 6ish rounds, to not walk away from the bar, and quick transitions. I think I did a really good job of those things minus stepping away from the bar a few times. The front squats were the limiter, not because I felt like they were fading but because they really spiked my heart rate up.

Day score: 5. Had to wake up early to go to Boston for work today so a little sluggish. Zero shoulder pain!

9/24

*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)

Definitely not the best drill session I’ve had. Timing on everything just felt off.

+

30 DU

*30 sec rest

x8

Dubs

7:31 – these were just so bad. First couple sets were alright but they deteriorated quickly. I don’t know what I have to do to get better at double unders! These are my kryptonite.

I noticed in the video my right arm come way out and pulls the rope uncentered. I don’t know how to fix the uncenteredness but that’s why I have you!!!

+

50 DL @ 225# in sets of 5

+

EMOM 10 min:

30 sec bike @ hard effort

30 sec rest

*record calories each set

This was tough. I think I may have made the “hard effort” a little too much like max effort at the start and had to kinda back off a lot and recover. Last 5 minutes were smooth.

Day score 7: Feeling pretty good today. Just a very dull pain in my shoulders but I think that’s just from sleeping on them weird?

9/23

*single session

Handstand Skill Work- 20-30min practice:

A. 5-10 min touching drills we’ve been working on (use this as warmup)

B1. 20-30 sec. prone front bodyline hold w/ PVC (hands stacked above shoulders, create movement from Tspine. There should be space between your stomach and the ground, however, keep glutes engaged on don’t lift the hips to create this space) x3, Rest as needed

*Video 2: https://www.instagram.com/p/BqPjnrpBhpG/

B2. 20-40 sec. wall facing HS hold (re-create the position in A1, eyes look between thumbs) x3, Rest as needed

-w/ remaining time:

-HS scissor balance drill

*https://youtu.be/wspEkEzsZyQ

-HS walk into wall drill (start close)

All of these drills went really well. I walked from like 3 feet out to the wall with my feet up nice. I think I’m ready to try walking on my hands (maybe on the turf we have?)

+

30 minute ski erg @ comfortable pace

*focus on tall reaches at top/ opening up shoulders

I was able to push this and work all 30 minutes consistently. Really surprised myself. The last 7:30 was pretty tough. It’s like once I hit that magic 20;00 point my battery dies 🥵

+

Crossover symmetry recovery protocol 

I like crossover symmetry this was nice

Day score: 8. I feel rested and not sore. Shoulder is still a little stiff.

9/21

AM

Spend 20 min working on RMU skill:

a) arch to hollows on rings w/ focus on tension through legs

b) low ring banded transitions

Zero misses on these today

*https://youtu.be/IbEUM6KQNzg

c) Hip driven turnovers 

(if you can’t get the full turnover- work on a hip drive and getting shoulders as high as you can)

**film some of these

RMU Drills 9/21

These felt amazing today! For once didn’t feel like it was a toss up if I was going to get over, I knew I was going to every time. Noticed in the first attempts my hips were muted and legs broke so I fixed that and bam. Felt good. Now we just got to fix thedip out of the transition lol – I left a video of that in there for you as well

+

TTT Throwdown

*TBA

(announced on Thursdays on TTT media)

tttTD19

120 & 255

Overall happy with this workout. Grip fatigue and lungs caught up to me. I was bummed that Jake almost lapped me but we hit the same weight in the clean 🤷🏻‍♂️

Box step overs really slowed me down also noticed I had some long transitions when I rewatched video.

Cleans went 205-225-245-255x-255. I think I should’ve either started at 225 or took a bigger jump because I probably had 265-275 in the tank.

+

A1. 12 thumbs-up DB reverse flies x3, Rest 1 min

15# DBs

https://www.youtube.com/watch?v=evXOlgLTPCw

A2. 10 single arm rings rows ea. x3

*initiate scap first

Started high worked to a lower position these aren’t easy

Day score: 9. Would be a 10 but my shoulder is still a little achey. Feel very rested and ready to go today.

9/20

AM

Dynamic Scap Prep

A1. Quadruped Scap CAR’s – 3 x 5 slow / controlled rotations ea direction; rest as needed

A2. Scap Push-ups – 3 x 5 slow / controlled reps; rest as needed (from elbows)

A3. Bar-hanging Scap Pull-ups – 3 x 5 slow / controlled reps; rest as needed

A4. Yoga Push-ups w/ exaggerated scap elevation & protraction – 3 x 5 slow / controlled reps; rest as needed

+

Push / Pull Gymnastics Progressions 

A1. Rings Pull-up – 3 x AMRAP-3; rest as needed (AMRAP-3 = stopping 3 reps short of faiulre — or when you begin to feel localized fatigue)

6, 5, 5

A2. Wall-facing Shoulder Taps – 3 x AMRAP-3; rest as needed

10, 11, 13

B1. Rings Inversion to Tucked Front Lever Negative – 3 x AMRAP-3; rest as needed

3,4,3

B2. Strict Deficit Pike HSPU 1-2″ -3 x AMRAP-3; rest as needed

*make these as challenging as you can while getting minimum 5 reps p/ set

Used 30” box – 7,9,8

C1. Strict Rings Dip w/ light RTO – 3 x AMRAP-3; rest as needed

10,10,10

C2. False-grip Rings Row – 3 x AMRAP-3; rest as needed

15,9,8

+

Repeat Scap routine from beginning

*RTO= ring turnout

PM

A1. 3 band-resisted clean grip DLs x5, rest as needed

*moderate weight- focus on not letting the bar pull you forward

**set band on rig in front of bar and hook to bar so the band is pulling the bar forward

242 – great drill. I used to do these when I was competing in oly. Was able to keep the bar close for these sets.

A2. 5 FS speed band-resisted front squats @ 50-60% x5, rest as needed

Did these at 185. Felt good harder than I would’ve though they’d feel though!

+

Alt. EMOM 30:

-12 cal row

-8-12 thrusters @ 95#

-30 sec max DU

-10-12 alt DB snatch @ 60#

-150m run 

-8-12 STOH @ 95#

This was tough out of nowhere. Rounds 1-3 felt pretty aerobic and then all the sudden I was feeling it right around the 20 minute mark. Round 4 & 5 felt much more like “pain cave” & I was very happy to be finished at the end.

Managed to stay at the top of the rep ranges for almost all sets minus a few of the DB snatch sets.

Focused in the earlier rounds on pulling the bar back down in the thruster for a fast cycle speed.

Run felt great.

Double unders – 35, 45, 44, 38, 35. These are feeling better and I have more confidence in them. I think I was keeping my hands closer & I was more aware of when a trip was coming.

Day score: 1. Lots of pain in my shoulders while I slept and still upon waking. Really sore in the legs and lower back.

9/18

AM

BMU Skill: 

20-30 min progressing through drills:

1. Jump to bar

2. Jump to bar + straight arm pull down

3. Jump to bar + straight arm pull down + knee drive

4. Full BMU (focus on maintaining the progression of movements you just worked on)

All the drills went great and I was able to do 10 unbroken on the full bmu part. The leg drive really helps I don’t know if I’d been using that as effectively before now

https://www.instagram.com/p/BxumyRngJR2/

+

A. 1 hang squat snatch + 1 squat snatch + 1 OHS: Build to a heavy

Built to 80 kilos. Made the hang at 84 but missed the full. Made the hang at 87 but again missed the full. In the video it looks like I’m just not snapping into the overhead position. My shoulders were really hurting by this point.

B. 5 push press x5, rest 2 min

*heavy- across

Did two sets of this at 175 and had to call the session. My shoulders felt like pins and needles. I’m going to get some deep tissue work done ASAP.

C. 2 bench press x5, rest 2 min

*heavy-across 

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

PM

15 min mixed aerobic warmup of your choice

+

3 sets:

200m run

10 CTB 

200m run

10 kipping HSPU

200m run

20 TTB

200m run

10 burpee box jump overs @ 30″

*4 min rest between sets

**run @ cruise pace while keeping focus on gymnastics quality 

7:53, 8:20, 8:06

Hardest part was the burpees by far.

Runs took me about a minute ish on the assault runner.

Handstand push-ups were great, all sets unbroken. No shoulder pain.

C2B were also unbroken but my timing felt really off and it took a few reps to settle in.

T2B felt really strong. All unbroken sets of 10 except the last 10 of the 20 on the final round which were 3-7. Just felt myself sliding on the bar and wanted to re adjust.

Overall good workout. Feeling more cardiovascular fit 🤷🏻‍♂️