6/22/21

Day score 8: High workload at my job today but felt pretty good showing up to the gym.

6/22

EMOM 10 min:

2 RMU

*quality focus

Broke down to singles quickly. Not a good day here. Just felt like coming down from the first rep I lost control of my swing. May need more core accessory?

A. Build to a heavy 3 BS

365 – 5# PR. 375 first rep was a grind so I racked.

B. Build to a heavy 3 DL

425!!!!! 40# PR!!!!!!!!!

3 sets:

10 power snatch @ 95#

20 BFB

-rest 3 min btw sets-

1:14, 1:14, 1:10 – very happy with how this felt. Probably could’ve done 4 sets. However if this was a 3RFT wod I probably couldn’t sustain this pace. I guess part of this journey will be finding the pace that I CAN hold.

C1. 12 single leg prone banded hamstring curls ea x 3, rest 1 min

C2. 12 single leg DB hip thrusts x 3, rest 1 min

C3. 20 sec copenhagen plank ea x 3, rest 1 min

Done 50# DB & red band

6/18 & 6/19/21

Day score 7

6/18

15 min C2bike @ conversational pace

..straight into..

AMRAP 5 min: SHSPU

..straight into..

15 min C2bike @ conversational pace

31 SHSPU

A. 2 FS @ 22X1 x 4, rest 2-3 min

*slight weight increase

290 – these felt good weight wise. Almost went up to 300 but felt a little dizzy

B. 8 sec isometric front rack hold x 4, rest as needed

*increase loading – building

405 – almost passed out lol!!! Wish we had some jerk blocks to do these from.

Alt EMOM 20 min:

min 1: 30 sec max WB @ 30#

min 2: 30 sec max cal row

min 3: 30 sec max WB @ 30#

min 4: 30 sec max cal ski

See photo for score

6/19

Accumulate 15-20 RMU in sets of 2-3 w/ focus on long / tight bodyline during swing

These felt better today. I think it is just a confidence issue and making sure I remember to pull instead of just think my kip will pull me over. Still getting used to using grips. Also need to remember to lock out at the top.

See video you asked for – https://youtube.com/shorts/5r2LsyzhHBg?feature=share

TTT TD – TBA

8+10 – this was all box jumps & quads for me. No rebounding. I think I was averaging right around 2-2:10 around. My first round was way too fast

6/16/21

6/16

20 min row:

E4MOM – 15 sec sprint, then settle into a comfortable pace

Alt EMOM 10 min:

min 1: 1 snatch pull @ 120%

min 2: 1 Power snatch @ 85% – focus on speed

275 & 185 – I can’t remember if I’ve power snatched this before. Definitely not for 5 sets. Moved well. Gabe said I was nowhere near being in danger of squat.

EMOM 10 min:

2 TNG power cleans – mod/heavy across

225 – felt awesome. No misses. Maybe had more but not sure is sustainable.

EMOM 8 min:

20ft HSW

..into..

EMOM 8 min:

4 wall walks

..into..

EMOM 6 min:

8-10 KHSPU

This got real so fast this week. Wall walks got tough about halfway through and carried over into the HSPU. All sets were UB 10 except one at 9 because I fell off the wall and failed rep 10. Loved this feeling though!!

Crossover symmetry recovery protocol

6/15/21

6/15

Day score 7: Sore from traveling

21 RMU in UB sets of 3 – 9:21, last 6 were in 2s. These feel really crappy lately. I just feel like my I’m not staying tight in the kip as much as normally. May be a confidence issue as well.

A. 1 box back squats x 10, rest 90 sec

*increase loading – should be tough but sustainable

315

B. 1 DL x 8, rest 2 min btw sets

*compelte the eccentric of each lift. Heavier than last week

405 – kind of went for it today. This is a very challenging weight for me. Got stuck once above the knees but I managed to grind through these. Biggest things I need to work on are keeping my Butt from shooting up & my chest from caving inward.

4 sets:

15 power snatch @ 75#

15 BFB

-rest 2 min btw sets-

1:10, 1:15, 1;16, 1:14 – all unbroken. Burpee pace was what slowed

AMRAP 10 min @ easy pace:

10 alt bird dogs

10 alt dead bugs

30 miniband frog pumps

30 sec hollow body rocks

6/14/21

6/14

20 min easy run

A. EMOM until failure: 1 squat snatch – start @ 135# and add 5# ea minute

Hit 205 & missed 210. 205 felt perfect and then 210 got really wonky. Not sure what changed.

C. 2 push press x 5, rest 2 min

*mod-heavy across – weight increase

215 – went up to 220 for one set but missed one and came back down

D. 1 strict press x 5, rest 2 min

*mod-heavy across – weight increase

160!! This is a PR

10 mins practicing long UB HS walks

A couple 50+

AMRAP 20 min:

15ft HSW

10 KHSPU

10 2-DB STOH

10 cal row

7 + 5 – kept moving and felt really good. Rower stopped working mid workout or I definitely would’ve had 8+.

3 x 12 seated banded face pulls w/ 1 sec hold ea rep

6/12/21

6/12

For time:

21 RMU in UB sets of 3

Couldn’t get more than 1 at a time so I’ll save this for another day. Bad day and traveling

TTT TD – TBA

8 + 5 – felt really good. Just a little humid here in Miami, had to be careful not to slip on the wall walks

6/11/21

6/11

Alt EMOM 30 min:

min 1: 30 sec max SHSPU

min 2: 12 cal bike

min 3: 30 sec max KHSPU

min 4: 12 cal bike

min 5: Rest

SHSPU 10,7, 7, 6, 5, 4 (10 unbroken!!)

KHSPU 10,14,13,14, 11, 13

A. 2-3 FS @ 22X1 x 4, rest 2-3 min

*all at 100% of heavy

280 – got it done

B. 10 sec isometric front rack hold x 4, rest as needed

*increase loading – building

C. 20 goblet cyclist squats x 3, rest as needed

*50# DB – keep speed high on these- no pause at the top

For time:

30-25-20-15

1-DB alt box step ups @ 50# / 24″

10:21 – kept everything unbroken, took a few longer breaks between movements

6/8 & 6/9

6/8

EMOM 10-14 min: 2 RMU

Still clunky but getting back to normal. Hard after the shoulder day

A. 2 box back squats x 10, rest 90 sec

*increase loading – should be tough but sustainable

B. 1.1 DL x 5, rest 10 sec btw pulls / rest 2 min btw sets

*compelte the eccentric of each lift. Heavier than last week

375 – felt very very very heavy today

A1. 15 dimmel DL @ 125-135# x 2, rest 1 min

A2. 20 single leg barbell hip thrusts @ 65# ea x 2, rest 1 min

6/9

4 sets:

1 min wall sit (can be broken up)

20 jumping air squats

12 cal standing C2bike @ damper 10

-rest 4 min-

Alt EMOM 10 min:

min 1: 1 snatch pull @ 120%

265 – felt nice compared to last week

min 2: 1 Power snatch @ 80% – focus on speed

175 – happy with how these went. This is close to my end range of powers.

EMOM 10 min: 1 clean pull + 1 power clean

*across – choose a challenging but sustainable loading – nothing below parallel

230# – 70% were really clean reps. Three were poor in the catch. No misses. Happy to hit this consistently.

EMOM 10 min:

15ft HSW

No falls, tried to get myself walking faster

..into..

EMOM 10 min:

3 wall walks

Not as bad as I thought it would be. Moved fast.

..into..

EMOM 10 min:

6-9 KHSPU

Gabe gave me a cue on my hand position in these and I was able to fly through the first 7 sets of 9. Held 9 throughout but last 3 sets were tough.

Crossover symmetry recovery protiocol

6/7/21

6/7

For 30 min:

4 min run @ conversational pace

1 min walk

A. EMOM 10 min: 1 squat snatch w/ 2 sec pause at knee @ 88-94% heavy

185 – felt very good today. No misses. Noticed I come into my toes a little early on the video.

C. 4 push press x 5, rest 2 min

*mod-heavy across – weight increase

200 – challenging but good. Last inch on rep 4 was consistently tough

D. 2 strict press x 5, rest 2 min

*mod-heavy across – weight increase

150 – very happy to be taking this for a double!

E2MOM x 12 min:

min 1: AMRAP UB SHSPU

min 2: Rest

4 across – 4 felt really good every set and then I still failed the 5th rep lol

-rest 3 min-

Alt EMOM 12 min:

min 1: 30 sec max 2-DB z-press @ 20#

min 2: 30 sec HS hold on wall – hands on parallettes

34,32,26,21,22,25

-rest 3 min-

Alt EMOM 12 min:

min 1: 30 sec max wide grip bench press

50# – 13,12,15,12,11

min 2: 30 sec max feet elevated ring rows

17,13,11,11,10,11

-rest 3 min-

For time:

25 wall walks

5:24

3 x 10 seated banded face pulls w/ 1 sec hold ea rep

6/5/21

6/5

TTT TD

CAP + 15 – dumbbells were just heavy.

For 30 min @ conversational pace:

3 min ski

3 min run