Day score: 8, felt very rested despite a lower hrv that on my better rested days. No carryover fatigues from yesterday.

AM

Jump rope skill:

EMOM 15 min:

1- 30 seconds speed steps

This took a round or two for practice but I was actually able to do a full :30 set towards the end

2- 30 seconds 1-1-2 drill

https://youtu.be/mvbK2d3wB-Q

Struggled with this. Able to do the 1-1-2 no problem, but slowing back down to do a 1 again wasn’t happening

3- 30 seconds single leg single unders (switch feet every 5 reps)

These were challenging. Felt more like a calf strength or plyo issue. Accumulating 5 on one was no problem but switching was tough. Did have a few sets of switching back and forth well though.

**increase to every 90 sec. if fatigue begins to affect quality

+

4 BS @ 3111 x4, rest as needed

*build to a heavy

Built to 325. No problem felt really strong in this today.

+

4 snatch grip DL @ 3111 x4, rest as needed

*focus on lat activation and tension in midback- build to a heavy 4

Felt really really good up to 235. Took a big jump to 265 and failed to keep tension so I stopped after 1.

PM

*goal for both AMRAPs is to move @ sustainable effort- rounds should take the same amount of time. Don’t sprint to finish.

AMRAP 10 min:

12 burpees to 6″ target

200m assault runner

8 BBJO @ 24″

200m assault runner

2+2, calves smoked. The runner made the burpees to a target really challenging. Tried not to break on the BBJO but had to rest for a second after 4 on the 2nd set. Calf madness.

*Rest 4 min

AMRAP 10 min:

20 2-KB DL @ 70# ea.

80ft dball bearhuu carry @ 150#

400m skierg 

2+20, moved with intention tried not to go too fast on the erg. Sets of 10 with short rest on the kettlebells. Longer rest on the 3rd set of them though. Had to use an atlas stone for the bear hug carry which was really slippery and hard. Happy to be working with new objects that was really challenging.

Day score: 6, had a lot of trouble falling asleep last night. My house was really hot. Ate some cbd gummies to help and that gave me really crazy dreams so definitely not a restful sleep. Some tightness in my calves.

Handstand Skill Work- 20-30min practice:

-Wall-facing HS Hold w/ rebalancing

*https://www.instagram.com/p/BYuOs6NjvBy/?hl=en&taken-by=pamelagnon

not as freaky as I thought it would be, built up some shoulder fatigue by the end of the sets

-HS Tick-tock

*https://www.instagram.com/p/BZoFAS1Bji4/?hl=en&taken-by=cfgymnastics

Not that bad but felt some tightness/mobility issues in my hamstrings

-Lateral HS Walk Complex

*https://www.instagram.com/p/BZlc-LfBryS/?hl=en&taken-by=cfgymnastics

This was easy to walk side to side but struggled on the turn around. It was hard to figure out how to balance and spin

-HS forward roll progression

*https://www.instagram.com/p/BZi0avIBbbR/?hl=en&taken-by=cfgymnastics

First two progressions felt great, the last one was pretty scary

-HS Kick-up Control Work

*https://www.instagram.com/p/BY8R2YXBDu2/?hl=en&taken-by=cfgymnastics

This was fine no issues

+

A1. 1.1.1 Strict HSPU negative x4, rest as needed

*rest 30 sec. between singles- control eccentric for 6-12 sec.

I really liked these & was able to lower myself very slowly. I noticed towards the end range and very top range were where there was some slippage in tempo

A2. AMRAP-1 false grip ring pullups x4, rest as needed

9,9,7,9 these were hard more so on just wrist comfort than anything else. By the last two sets I felt pretty comfortable with the pulling mechanics.

B1. AMRAP-1 2-KB seated long-seated shoulder press @ 35-44# ea. x3, rest 90 sec.

*sit on floor with feet together and extended

20, some discomfort in lower right back of ribs on the first set, 15, 15 to failure

B2. 10 pendlay rows x3, rest as needed

*focus on initiating each rep w/ scap retraction

These were fine probably should’ve used the 44

C. Accumulate 125ft plank walk

*https://www.youtube.com/watch?v=e38uMVHZEqg

Much more difficult than I thought it would be, almost nailed it in two sets. Last set was like 5m.

PM

Alt. EMOM 12 min @ warmup/ progressive effort

-40 sec row

-40 sec ski

-40 sec bike

+

2 x10 sec. AB to establish max watts

*rest to recovery between

1350, 1347

+

3 sets:

15 sec AB @ 75% max watts

*60 sec rest

5 UB hang clean and jerks

Used 185 for this. It was really tough but not to a point where things got sloppy. Maybe could’ve done 195 but that was iffy

*Rest 60 sec.

**choose loading that is challenging but sustainable

+

2×10 sec row to establish max watts

*rest to recovery

+

3 sets:

20 sec row @ 80% max watts

*60 sec rest

3 UB clean and jerks (from ground)

205. This was much harder actually to hold onto the bar all the way to floor and back up. Cycle speed was slower for sure. Could not have done more than 205.

*same note on loading 

Day score: 9, felt super energized this morning and not much fatigue from the bike yesterday. Finally got 9 hours of sleep as well.

A. Push Jerk Build to a 1rm (off blocks or rack)

245, almost got 255

245

255

B. Drop to 80% of A and Perform 20 reps for time (use blocks or rack)

3:18 @ 195 this would’ve gone so much better off blocks. First ten felt great and then I lost the bar to the floor twice which sucked to clean back up lol.

20 PJ FT

+
For Time:
50 DU
30 HSPU
50 DU
40 Pullups
50 DU
50 Burpees
50 DU
60 T2B
50 DU
*20 min cap.

Cap + 58. Double unders actually went way better than I thought they would once I could get a good set started, tripped a few times getting going. This workout BLEW UP my shoulders, especially at the burpees. I think the limiter. At that point my shoulders were just cashed. 60 T2B that far into the workout is just mean 😂

Workout Video 8/17/19
+
20 mins lat/ tricep/pec smashing 

Day score: 7, had some really weird dreams last night which could be from some cbd gummy samples I had leftover from the Games. Whoop says I didn’t get much deep sleep or REM. Some knee stiffness.

Getting excited to be done with testing phase!!

1249, 1345, 1345 – took about 2:00 between each set

+
10 min AB for max calories

141

Forgot how much this sucks lol. Dipped in power in the middle a little bit and picked it back up at the end. Also just noting this is an echo bike not an assault bike which I think is harder right?

I actually did this exact test almost exactly a year ago and got 132. Did it on 8/17/18. Weird.

+
20 min cyclical cooldown of your choice

Walked on the airrunner
+
Big-3 core routine
A. McGill Curl-up – 2 sets of (5 x (10sec hold + 5sec rest)) on each side
B. Rotating Elbow Plank – 2 sets of (5 x (10sec left / 5sec middle / 10sec right / 5sec middle)
C. Bird-dog – 2 set of (5 x 10sec hold + 5 sec rest)) on each side
*for A / C complete all reps on one side before the other!

Day score: 8, felt tired but overall good positive mood and little to no muscle soreness. No tightness.

Front squat- build to a heavy single 

295#

Failed 300# but I’m very happy with these today. Depth was really good and legs felt solid.

295#

300#

+
Row Step Test
Row 20 cal @ 1000 cal p/hr pace, Rest 1 min
Row 20 cal @ 1050 cal p/hr pace, Rest 1 min
Row 20 cal @ 1100 cal p/hr pace, Rest 1 min… continue pattern until you are unable to hold pace for the interval

Got 1800, 9 cals into 1850.

To be honest it was harder to not be over the pace than under for the first while. I consistently was 100 cal p/hr higher than I was supposed to be which was annoying

+
10 min quad smashing w/ BB
+
Big-3 core routine
A. McGill Curl-up – 2 sets of (5 x (10sec hold + 5sec rest)) on each side
B. Rotating Elbow Plank – 2 sets of (5 x (10sec left / 5sec middle / 10sec right / 5sec middle)
C. Bird-dog – 2 set of (5 x 10sec hold + 5 sec rest)) on each side
*for A / C complete all reps on one side before the other!

The McGill curl-up gets really hard 😂

Day score: 7 just feeling a little groggy today

Build to a heavy single push press

215#, this felt good other than the step forward, might be a PR for me

Build to a heavy single bench press

255#, this is a 10# PR

Had one of the strongman guys that works out at our gym hyping me up on this lift so that helped a bit

For time:
15-12-9
Strict HSPU
Strict Ring Dips
Hand release push-ups
*15 min cap

1 Rx

This went about as poorly as you can imagine. A lot of staring at the wall and failing the strict hspu. Messed around with different tripod positions but ultimately couldn’t get another rep. Took about 2:00 to get the first 3 reps.

No issues with the stretches for today

Day score: 8 despite taking a long time to fall asleep and only getting ~7 hours. No muscle soreness.

Squat Clean Build to a 1rm

Made 245#, this is 30# shy of my recent best. Felt like I was jumping back and out of position

https://youtu.be/YI8ISJFPcN8

+
For time: 30 Squat Cleans @ 185lbs
*10 min cap 

5:51, first 7 felt easy, middle was mentally tough, last 5-7 muscle fatigue had really set in. Liked this workout though

https://youtu.be/Fbgw0w3AlU8

+
A1. 90-90 hip sequence: 1 min hold in each stretch (2 positions) + 10 alt. transfers 
A2. 20 sec. short HS activation in couch stretch x3 
*Let me know if you get any cramping during this
No discomfort here
A3. 2 min. Quad smash w/ barbell (ea.side) x3
A4. 1 min seiza sit x3
x3 (all A’s)

Day score: 8

Feeling a lot better. Going to also start posting my whoop scores here for you. Slightly sore today. Not sure why.

iMovie seems to crop videos weird so I’ll be uploading them individually from now on

Film the following- all from side view 10-15 sec for holds, or 3-5 reps:
A. PVC Shoulder Extension Range with PVC (maintain a tight core throughout the movement) (Film from side and back) 

B. Face down PVC lifts from prone position 
(Face down with your hands over your head in neutral lumbar position. Lift the PVC pipe up ensuring your arms are straight and hands in line with shoulders.)

C. Perform and record a set of 3-10 push-ups with perfect form. 

D. 5 Scap Pull-ups (film from the back without a shirt on) 

+
Spend 10-15 min on the following drills, film a few reps of each:
-arch to hollow swings on bar

-dynamic hips to bar

These felt weird, kinda snaking my body

https://youtu.be/dasJ-nqEuxU

-bar MU attempts

These felt good

+
A. Split Jerk- Build to a heavy single 
*Film 2 heaviest lifts

Probably had a little more in me but was saving some for the throwdown

245#

225#

B. Strict Press Build to a heavy single 

This is one of my worst weaknesses

145#

+
TTT Throwdown workout 
*TBA
**Film entire workout

So I thought I executed decently on this one. Didn’t push the row too hard off the bat. Small sets. Rests were sort of disciplined. The round of 15 they were not. Also mentally struggled to gas myself up on that last row until the last 100m. Chest to bar felt great in the round of 15 and 9 but had to break early on 21 because my rhythm was off. The hardest part was the Barbell.

16:12 Rx

Day score: 7

Woke up feeling tired but physically a lot more rested. Finally got 8 hours of sleep in last night.

Work was also better today.

A. Squat snatch- build to a heavy single

187 – disappointed in this since I hit 210 a few weeks back. Felt really good up to 187 and then fell apart. Felt out in front as well.

B. Deadlift Build to a tough single maintaining perfect hip and spine mechanic

375 – thought I hit a PR when I originally pulled this but was actually 30 pounds under lol… common theme seems to be I’ve lost a bit of strength lately

+
3×10 sec. to establish max watts on ski erg (10-15 sec. sprints), Rest to recovery between sets

481,485,534

+
For time:
1k ski erg
*record avg pace + total time

1:46 avg – 3:32

+
10 min. cyclical cooldown of your choice

Echo bike

+
Big-3 core routine
A. McGill Curl-up – 2 sets of (5 x (10sec hold + 5sec rest)) on each side
B. Rotating Elbow Plank – 2 sets of (5 x (10sec left / 5sec middle / 10sec right / 5sec middle)
C. Bird-dog – 2 set of (5 x 10sec hold + 5 sec rest)) on each side
*for A / C complete all reps on one side before the other!

Day score: down to 5 just because a lot of stress at work. They have me doing a new role that’s completely new and it has been a lot of growing pains.

8/7
Film: B2, B3, C2, C3, C4, D2, D3

Video for all except AMRAP: https://youtu.be/ZoKT4I5_A1I

Video for C2B AMRAP: https://youtu.be/sjkWwEYwnyE

A. With a 95# barbell perform and film 5 push press/5 push jerk/2 split jerk from side view and from front view

Video above

B1. HS hold AMSAP against wall in perfect hollow body position and hands under shoulders (if you attain >30 seconds move to B2, if not, move to C1)

1:45 hold

B2. Max reps strict HSPU (if you attain >5 reps male/>3 reps female, move to B3, if not, move to C1)

1 strict hspu

B3. Max reps kipping HSPU in 5 min (record number of reps in each min)

Did not accomplish prerequisite

C1. Pronated grip above the bar isometric pull up hold max time (if you attain >10 seconds move to C2, if not, move to D1)

:38s

C2. Wtd pullup – build quickly to tough single.

60#, almost 65#

C3. AMRAP unbroken strict pull ups (if you attain >10/6 reps move to C4, if not, move to D1)

13 reps, Class was using the rig so I had to use a weird bar

C4. 5 min AMRAP kipping CTB pull ups (start with big unbroken set)

16 unbroken, I think it was 70 reps total. Rhythm felt off today. Body is getting used to moving again after standing all weekend. Had a few no reps in there that I didn’t count.

D1. Dip position support hold; AMSAP static hold (if you attain >15 seconds with locked out arms, move to D2, if not, done for day)

:25s hold, this was mentally tough

D2. Wtd ring dip – build quickly to tough single

45#, had some trouble stabilizing at first

D3. AMRAP unbroken strict ring dips

10 dips

+
10-15 min smash out lats and pecs

Overall I was happy with how the c2b and weighted pull up went. I’m excited to get some rest tomorrow and have a solid Friday training.