Day score 5: Meant to come in on Saturday and make up Friday but literally had no energy. We hiked to the tallest point in Arizona on Friday and I underestimated how badly the altitude would effect me. Definitely overexerted myself. I felt it today on the lifts and the throwdown as well. Not ideal

10/3

A. 5-6 Strict press x 3, rest 2 min

*@ 5# increase

125 – felt heavy today

B. 5-6 bench press x 3, rest 2 min

*@ 5# increase

170 – also felt heavy. I can tell I’m still recovering from the hike.

+

TTT TD #66

Score was a few cleans into the second half of the workout. The first part went really well for me. Didn’t get too fatigued in the HSPU until the third round. Felt like I was moving quick through the first two. Then I got to the cleans which I missed two or three times to start. They all honestly felt like a 1RM. Sad I didn’t get to the HSW but whatever

TTTtd67 video

+

10-15 min easy bike cooldown

Day score 6: I can tell I’m a little tired today.

Followed Gabe’s programming today for fun:

500 cal echo bike partner wod for time

24:03

Then finished with some bodybuilding and workout w/Sara

Every 5:00 for 25:00

500m Row

20 Burpee over rkw

Averaged about 3:00 a round. Was really surprised by how effortless the jumps over the rower felt. Something is working!

Day score 9: Again felt very fresh today and convinced Gabe to do the workouts with me so I had a good push.

20 mins playing with RMU

These were good today. Need to either go barehand or again find some new grips because I think I could’ve knocked out sets of 5 if I hadn’t not trusted my grips to slip off the rings.

+

*from DSGN

A1. L Sit Hold; 1min for time x 2 sets; rest 1min

A2. Front Lever Tuck Hold; 20 seconds for time x 2 sets; rest 2min

These were tough

+

3 Rounds for Time:

21/16 Cal Skierg

50′ HSW

6:20 – This went so awesome! the ski hurt a lot but I was able to go right into the walk. I felt loose but comfortable in the first two and went unbroken. Last one shoulders failed around 40’ so I had to wait a bit and finish.

Day score 10: Feeling good! Got Gabe to do the workout with me.

9/28

Alt EMOM 10 min:

min 1: 50ft yoke carry

min 2: 30 sec max DU

Was able to average about 50! Loving dubs lately

*mod-heavy yoke

+

Alt. EMOM 10 min:

min 1: 50ft OH yoke carry

min 2: 30 sec max TTB

13-15 every time. Need to look into some new grips. I honestly just feel like I’m gonna fall off the bar before my core gets tired or anything

*moderate loading – focus on strong lockout

+

Knee / Quad health:

A1. 10-15 banded knee extensions from pike position x 3, rest as needed

*https://youtu.be/iG7H-WUw5sE

A2. 5-6 side plank clamshell ea. x 3, rest as needed

*https://youtu.be/fJJh0aJjzFY

A3. 10 single leg reverse step downs ea. x 3, rest as needed

*10# plate as counterweight

Day score 9: Everything felt great again just tight in lower back

9/26

TTT TD #66

TBA

18:56 – honestly felt like I did a good job until I looked at the leaderboard. Gotta focus on positives though. My dubs compared to last year’s 20.2 were incredible. Never got tired on BMU. Only tripped like 3 times. Wall balls were fine until about round 7. Watched my video with Sara last night and she pointed out the last 3 rounds I had a 20s break between BMU and wall balls. I need to tighten those up because that’s a whole minute wasted. Overall I think I just need to continue building pain tolerance and endurance so I can keep my head down and grind. I never felt like I was going to fail a rep so I need to keep moving. Video bellw

TTTtd66

+

10-15 min easy bike cooldown

Day score 10: Felt very high energy Friday

9/25 – Deload week

Knee/ Quad Health:

A. 4 sets w/ 25# on sled: 50ft sled push + 50. ft reverse sled drag

B. Poliquin Step up – accumulate 50 each side

*unloaded- slight toe turnout

**https://youtu.be/AzbtpwYr2So

C. 10 Patrick Step-up x 3 @20×1 (2-4″ elevation- unloaded this week)

*https://youtu.be/UWxfSDTF2dk

D1. 30-40 sec Wall Sit x 3, (actively push your feet forward during the hold- should feel the rect.fem firing)

D2. 6 single leg glute bridges w 3 sec iso at top of each rep (6 ea leg) x 3, rest as needed

+

For 30 min @ conversational pace:

5 min row

5 min bike

5 min ski

x 2

Dips in HR were just the polar wigging out

+

Shoulder Series x 2:

10 Banded facepulls

10 Rings hinge row

10 Scaption

10 straight arm lat pull down

5 planche lean (feet elevated)

10 T pulls

10 W pulls

10 Y pulls

*https://www.youtube.com/watch?v=Qn6h-uPtub4&t=23s

Day score 5: I’m feeling ready for that deload lol. Did everything a could to stay energized today (intra workout fruit snacks and pretzels lol)

9/23

A1. 1.1 Clean pull @ 115% x 3, rest 1 minute

*ret 10-15 sec between pulls

315- actually felt pretty good. 275 on the way up felt amazing. A few really solid pills at 315.

A2. 1 Squat clean @ 90% x 3, rest 3 min

245- one of the 3 felt awesome. I’ll send it to you on Instagram. The others felt so heavy. Looking back at the video my third pull was way more aggressive on the good one

B1. 2 alt back-rack step back lunges x 3, rest 1 minute

*20# increase

185 – heavyish. Tough on the knee

B2. 8 single leg barbell good mornings ea x 3, rest 1 minute

B3. 5 2-DB squat jumps x 3, rest 3 min

*35# DBs- reset each rep and jump as high as you can 

✅

C. 5-8 glute ham raises on GHD x 4, rest as needed

Held sets of 7 tonight

+

For 45 min @ 75% effort:

5 min row

5 min ski

5 min AB

x 3

Averaged 1100m per set. Ski erg was harder than normal but blaming yesterday’s session fatigue? The weird drops in HR were the sensor bugging out

Day score 9: High energy. Knee feels good. Chugging along

9/22

75 DU AFAP

-rest 90 sec-

x 4

Got one of the sets unbroken! Averaged :40-:45s ish except the last round. No idea what happened on that one but I tripped a lot. Shoulders were blown a bit

+

3.3.2 S.HSPU x4, rest 3 min

*rest as little as possible between clusters in order to maintain UB sets 

Pretty hard today. Played around with different breaks and figured it out by sets 3. – 3.2.1.1.1 (1:10), 3.3.1.1 (1:40), 3.3.2 (1:34),

+

A1. 3-4 Strict press x5, rest 60 sec

*hang KBs from training bar (as light as you have) or bamboo bar (if you have one) to load- increase loading 

132 – most got 4 reps. A couple 3s

A2. 22-24 wall-facing shoulder taps x5, rest 60 sec

B1. 8 close grip bench press x3, rest 90 sec

*increase loading- across

185 – felt really good today. Held 8s easy

B2. AMRAP-2 2-KB push press @ 70# ea x3, rest 90 sec

10,7,6 – these were more about catching them than actually pressing them. If I had the front rack right it was easy. If not eh

C1. 6 weighted wide grip strict pullups x 4, rest 1 min

26# – heavy today

C2. 50ft seated hand over hand sled drag x 4, rest 3 min

+

EMOM 8-10 min:

30ft plank walk 

This was awful lmao omg

+

Shoulder Series x 1-2

10 Banded facepulls

10 Rings hinge row

10 Scaption

10 straight arm lat pull down

5 planche lean (feet elevated)

10 T pulls

10 W pulls

10 Y pulls

*https://www.youtube.com/watch?v=Qn6h-uPtub4&t=23s

Day score 9: Knee felt insanely good after warming up today. Spent about 30 minutes stretching and activating glutes.

9/21

A1. 8-10 sec snatch pin pull @ max effort x 5, rest 45 sec

*set bar at knee

A2. 1 Squat snatch @ 90% x 5, rest 2 min

195 – these felt incredible today. I was patient to the hip and stayed back on my heels. Bar felt really nice and crisp. Need to snatch like this every time! Video below

Snatches 195

+

Hatch Squat Cycle W5D2

B. Back Squat

a) 1 x 6 @ 240

b) 1 x 6 @ 260

c) 2 x 6 @ 295

C. Front Squat

a) 1 x 5 @ 195

b) 1 x 5 @ 210

c) 2 x 5 @ 225

Squats also felt pretty good on the knee. Felt heavier today than Friday. Probably ready to deload.

+

Every 2 min x 8 sets:

100ft prowler push @ sprint effort

*moderate loading- you should be able to keep a high turnover throughout the push but it should burn

Two 45# plates – this was fun but definitely hurt after a few rounds.

+

Knee / Quad health:

A1. 10-15 banded knee extensions from pike position x 3, rest as needed

*https://youtu.be/iG7H-WUw5sE

A2. 5-6 side plank clamshell ea. x 3, rest as needed

*https://youtu.be/fJJh0aJjzFY

A3. 10 single leg reverse step downs ea. x 3, rest as needed

*10# plate as counterweight

Day score 7: Felt a little tired but knee was feeling a lot better.

9/19

A. 6 Strict press x 3, rest 2 min

*@ 5# increase

120 – still feeling pretty easy. Liking how strong these feel

B. 6 bench press x 3, rest 2 min

*@ 5# increase

185 – also feeing really strong in these lately! Last rep was hard on the last set

+

TTT TD #65

Didn’t do the throwdown this week because my PT specifically said to avoid high volume lunging 😂 Did an easy 30:00 min recovery row instead

TBA

+

10-15 min easy bike cooldown