3/4
A – PC/PJ x 5 unbroken TNG reps, rest 90 sec bt sets x 3 (slightly heavier with each set)
B – PC/PJ x 3 unbroken TNG reps, rest 60 sec bt sets x 3 (slighly heavier with each set)
C – PC/PJ x 1 tough rep, new rep every 45 sec x 6 (build every 2 CRISP makes, if things get ugly either go down in weight or stay there and make it better)

These were ugly I worked up to 255

The 5 TNG it was uncomfortable. I don’t cycle much like that and it is evident.

D – Jefferson deadlifts x 6/side, slow tempo up and down, rest 30 sec bt sides and 90 sec after both x 4 sets (same, slight volume build)

I worked up to 265 stayed there.

+
C – Hollow body hold ALAP, rest as needed x 5 sets, goal of getting to 60 sec each set, start with hands at sides and knees slightly bent

3/3
A – Exaggerated arching hang into dead hang x 3-4 ‘reps’, hold each position for 3-4 sec, rest as needed x 4 sets (https://www.youtube.com/watch?v=C995b3KLXS4)
B1 – Band resisted strict C2B AMRAP (-1), rest 30 sec
B2 – Strict C2B AMRAP (-1), rest 30 sec
B3 – Band assisted strict C2B AMRAP (-1), rest 4-5 min x 3 sets

C1 – Strict HSPU AMRAP (-1), rest 30 sec
C2 – Strict HSPU AMRAP (-1), rest 30 sec
C3 – BB shoulder to overhead @ 95lbs AMRAP TNG reps (any pause terminates set), rest 4-5 min x 3 sets

9,5,16/9,5,25/11,5,20

I tried pushing this and I just couldn’t get the extra sets. With our failure.
+
8 sets
Odd sets – 10 row cals @ strong effort into 10 bar facing burpees @ 2.5 sec/rep
Even sets – 10 AB cals @ strong effort (but NOT sprint effort, keep watts below 700) into 10 bar facing burpees @ 2.5 sec/rep
Rest 30 sec bt sets
*if you fall outside of 25 sec window rest 2 min then continue and accumulate volume for the day

This was tough, I tried watching the clock to see where I was at for 25 sec BFB. I made it through 5 sets. Then I barely finished the 8 one on time this was a big push for me.
+
200m run, rest 1:1 x 16, 85-88% effort throughout, goal of having less than 3 sec difference from fastest to slowest

So I hit all of these from :51-53. Today I actually felt really good on these. Last time I did this. This was hard very hard. So I know to push the pace a little more now.

3/2
Lifting skill, cardiac intervals
A – Below knee hang snatch pull x 2/Below knee hang squat snatch x 2, new complex every 2 min x 5

165/175/185 these felt ok I had power and strength.

B – Below knee hang snatch pull x 1/Below knee hang squat snatch x 1, new complex every 2 min x 5

195/205 felt good. Again no issues.

C – Below knee hang squat snatch x 1, new rep every 90 sec x 5 (build in load from A-C, 165-215 this week, do not go north of 215)

205?’illmissed then hit them went 215?missed twice. Was slow under bar.

D – Squat clean – 1 rep every 15 sec x 5, rest 3 min x 5 sets

225/235/245/255/265 felt great got tired at the end.
E – Jerk dip x 2/Split jerk x 1 with 8 sec hold in catch, new rep every 90 sec x 6

Half I held the other half I did not. I forgot. So, my apologies. Held the 245 weight for 8 seconds on the last 3 rounds.

F1 – Piked position parallette HSPU x 5-6, rest 30 sec
F2 – Kipping HSPU x 5.5.5, rest 15 sec bt 4’s, 90 sec after third cluster x 5 sets these got tired AF my shoulders were lit up. These super hard I felt drained.
+
Cardiac intervals
4 sets, rest walk 4-6 min to recovery bt sets
Bike 2 min progressive intensity (start at 200 watts, end above 400), rest 30 sec then into following pieces at 90-93% effort
Set 1: 20 row cals @ 1400 cal/hr, 15 chest to bar, 25 wallballs, 4-5 ring MU
Set 2: 15 chest to bar, 25 wallballs, 4-5 ring MU, 20 row cals
Set 3: 25 wallballs, 4-5 ring MU, 20 row cals, 15 chest to bar
Set 4: 4-5 ring MU, 20 row cals, 15 chest to bar, 25 wallballs

Where do I begin with these my times were 2:40/2:38/3:00/2:58

I lost my CTB. Literally gone. You can see in the video I sent. First one was my first set. 2 one was 3 set and I just lost it. Completely lost it. Everything else felt ok. Not sure how to improve my gymnastics.

2/29
Sport exposure, glute/hamstring development, core compression
tttTD (6 min AMRAP)

This. I don’t know what’s up. I’m feeling awful. And slow. I did horrible I did 2+18.
+
A – BB hip thrusts x 14 with 1 sec hold at top of each, working sets at 165-175lbs, rest 2 min x 4

This was fine. Glutes are starting to burn and I’m trying to keep same foot placement every time.

B – Split stance dbl DB RDL x 12/side, load up front hamstring, rest 30 sec bt sides x 3 sets/side

Last week I’m not sure I sent video of this but I think I asked if I did them right. And I’m assuming no response is good response ? May of been week before I asked.

C – Lean away pullups – accumulate 35 reps for quality for the day with 3 sec negative on each lean back, same as last week, get me some vid of a few reps this week

D – Straddle seated single leg pike lifts up and over a yoga block or KB x 12/side (1 rep = over and back), 3 sets/side, rest as needed

Lifting %’s, MU exposure, UB strength, VO2 AB
A – Squat clean x 1/Split Jerk x 1/Squat clean x 1/Split Jerk x 1, new complex every 2:30 min x 6 set, 2 sets each @ 225/245/250+

This was fine I ended at 260

B – Floating snatch grip deadlifts 4 sets of 10-12 @ 155lbs, rest 2 min (remember to grab some video this week)

C1 – Ring MU snap pull with hip extension into turnover from feet on floor – 3-5 reps (hard pull on rings timed with hip extension to generate momentum – https://youtu.be/2Dq6NbpRar4?t=110)
C2 – Ring MU pop swing with snap pull from hang – 3-5 reps (swing feet, then stop them abruptly and push hips forward/up – https://youtu.be/N4Q9JDRcAac?t=98)
C3 – Strict dips for depth x 2-3 + kipping dips with pause in bottom before kip x 3-5, rest as needed x 3-4 sets

D – Ring MU – 4 reps for speed/quality x 4 sets, rest as needed

These felt good. My rings are on the side of the rig. So the shirt strap is taking a while to not swing so much.

E1 – Parallette HSPU negative only to 6in deficit x 1.1.1, new rep every 15 sec, make the negative portion last at least 4 sec, rest 30 sec
E2 – Parallette kipping HSPU x 2-3 reps for speed, go from a 2-4in deficit here, rest 60 sec

These were tough. I think with compression of pads I was more at a 6” deficit. I will get video next time.

E2 – Dbl DB OH static hold from straight leg seated @ 35/hand x 30-35 sec, rest 1 min
E3 – Bent over supinated grip BB rows x 12-14, rest 1 min x 3 155 for 13 highest set
+
AB 35 cals @ 375-400 watts, steady, controlled breathing, upright posture, calm facial expressions
rest 2 min x 8 sets (take a 4-5 min break after 4 sets)

2/27
Active recovery
20min @ easy, continuous effort:
15 Cal Row
50′ Reverse Bear Crawl
20 sec side plank/side
20 Sec Bent Arm Pull-up Isometric Hold
rest 2-5min
20min @ easy, continuous effort:
15 Cal Bike
50′ Forward Bear Crawl
10 Tuck-ups
20 Sec Support Hold on Rings in full external rotation

Nice and easy, the support and the hang got Shaky. I didn’t push the pace broke a light sweat I hope that was intent. Didn’t pull above 1100 cal/h bike above 61 rpm

2/26
A1 – Ball slam x 4 reps for power, rest 30 sec
A2 – Rebounding rocket jumps x 3 for height, rest 30 sec
A3 – Row/bike 10 sec for max watts, rest walk 3 min x 3 sets

Oddly I was sweating like crazy. Weird.

B – Squat snatch waveload
Wave 1 – 3 singles, start at 75-80% of best snatch, add 5lbs/side each make, rest 60 sec bt lifts and 2-3 min bt waves

185/195/205 this was fine felt good. Kind of slow under bar.
Wave 2 – 3 singles, start at 77-82% of best snatch, add 5lbs/side each make, rest 60 sec bt lifts and 2-3 min bt waves

195/205/215
Wave 3 – 3 singles, start at 79-84% of best snatch, add 5lbs/side each make, rest 60 sec bt lifts and 2-3 min bt waves

205/215/225
C – Squat clean x 1/Front squat x 3/Split jerk x 1, working sets @ 80-84% of best CJ, rest 3 min bt complexes x 5 working sets

255
+
EMOM x 12
Min 1 – 40 sec row cals @ <26 strokes/min
Min 2 – 40 sec burpees over erg (12-14 reps is goal)
Min 3 – 40 sec 1-arm KB snatch @ 53lbs (switch hands every 4 reps)
at 12 min mark, immediately into…
For time
27 row cals
21 burpees to 6in touch
15 power snatches @ 95lbs

Oh this. This was a disaster. I did 3:40 on the last portion and couldn’t hold to 15 POWER SNATCHES. Above are my reps for each one. This was good. A push but got spicy AF on 3 round
+
D1 – Banded sidelying clamshells x 8/side, rest 45 sec
D2 – Sidelying straight leg adductions x 8/side, rest 45 sec
D3 – KB around the worlds from standing x 5/direction, rest 90 sec x 3 sets

2/25
A – 1-1/4 clean grip deadlift x 5 reps (1 rep = pull to knee, back to ground, pull to full extension, back to ground), rest 2 min x 4 sets

275/295 for these. I was focusing on form. Not weight. Proper body engagement.

B – Jefferson deadlifts x 6/side, slow tempo up and down, rest 30 sec bt sides and 90 sec after both x 3 sets

These were 245 felt awkward I’ve never done it so was light but by set 3 it was tough. I think working on form.

+
AMRAP 5 min
10 hang power cleans @ 115lbs
30 DU’s
rest 2:30
AMRAP 5 min
10 OHS @ 115lbs
30 DU’s
rest 2:30
AMRAP 5 min
50ft OH Walking Lunges @ 115lbs
30 DU’s
+

This holy crap. I lost my dubs on round 3 of set 2. I couldn’t hold on after 25’ also I know my 25’ lunge is 8-9 steps. And I was hitting 10 I over measured. But shit that sucked. My T SPine AND back engagement was gnarly legs were toast. Tripped on dubs a crap ton on amrap3.

*** Also my OHS is really killing my hip flexors like they hurt when I do them I feel it in there burning. Am I doing some thing wrong?. Any stretch or something specific to loosen that up?

C – Hollow body hold ALAP, rest as needed x 5 sets, goal of getting to 60 sec each set, start with hands at sides and knees slightly bent

I have to do this today. I ran out of time and had to coach.

2/25
Gymnastics warmup and skill progression
Elevated band pull aparts, sets of 8-10 with constant downward tension – https://www.instagram.com/p/BVnGBP3nyrg/
+
Thick grip banded high rows sets of 15-20 – https://www.instagram.com/p/BNKKfnhBXrc/

I ordered thick grips yesterday for this.
+
Active hollow body hold banded pulldowns and banded Y’s x 12/position x 2 sets, rest as needed (https://www.instagram.com/p/BSB6zCnhNmW/?hl=en)
+
Active arch/hollow hangs x 6 iterations x 5 sets, rest as needed (https://www.instagram.com/p/Bj-ibFuHVXC/)
+
Sliding glide kip skill work x 5-6 min (https://www.instagram.com/p/BTWfJa2BvBw/)

Still need better sliders I’ve been modifying the best I can
+
15-20 min Kipping Pull-Up/Tech Work:
3-4 sets:
Hollow/Arch Drill Against Box: 5-7 reps, strong focus on lat engagement and core control (https://www.instagram.com/p/BromScmjDLe/)
Pause Kipping Pull-Ups: 3-5 reps – pulling & holding chest as close to bar as possible (https://www.instagram.com/p/BntToFHDdV4/)
Rest 1 min b/t each
+
2 for 1 Kipping CTB Pull-Up Drill: AMRAP until you lose form/control x 3-5 sets; rest as needed (https://www.instagram.com/p/BtevmLUAjPI/)

I got to 8/8/9/7 before form got sloppy
+
EMOM x 15
Min 1 – 45 sec row @ 1200-1300 cal/hr
Min 2 – 50ft HS walk
Min 3 – 16 bar facing burpees

This felt good. Broke on last HSW otherwise went all 50’ BFB were ehh. A heart pump
+
EMOM x 12
Min 1 – 45 sec bike @ 450-500 watts (might need to bring this down if on Echo bike, make it aerobic)
Min 2 – 6 dbl DB devil presses @ 50/hand
Min 3 – 20 wallballs @ 20lbs

Devil press get the heart up.
+
200m run, rest 1:1 x 12, 85-88% effort throughout, goal of having less than 3 sec difference from fastest to slowest set

Fastest was :47 slowest was :50 the first 6 were moderate push the last six I was fighting form and fatigue. I think it was a good speed choice.

Lifting skill, cardiac intervals
A – Below knee hang snatch pull x 2/Below knee hang squat snatch x 2, new complex every 2 min x 5
B – Below knee hang snatch pull x 1/Below knee hang squat snatch x 1, new complex every 2 min x 5
C – Below knee hang squat snatch x 1, new rep every 90 sec x 5 (build in load from A-C, starting A slightly heavier than last week)

I went heavier failed at 235 I believe it was

D – Squat clean – 1 rep every 20 sec x 7, rest 3 min x 3 sets (same working loads as last week, slightly more volume)

This destroys my leg fatigue I ended at 255. And I could barely come out of the catch. But I just kept

E – Jerk dip x 3/Split jerk x 1 with 5 sec hold in catch, new rep every 90 sec x 6

Worked up to 245. I don’t have jerk blocks yet. So I’ve been trying to catch and get better at catching.

F1 – Piked position parallette HSPU x 3-4, rest 30 sec
F2 – Kipping HSPU x 4.4.4, rest 15 sec bt 4’s, 90 sec after third cluster x 5 sets
+
Cardiac intervals
4 sets, rest walk 4-6 min to recovery bt sets
Bike 2 min progressive intensity (start at 200 watts, end above 400), rest 30 sec then into following pieces at 90-93% effort
Set 1: 20 row cals @ 1400 cal/hr, 15 toes to bar, 15 russian swings @ 70lbs, 15 thrusters @ 75lbs
Set 2: 15 toes to bar, 15 russian swings, 15 thrusters, 20 row cals
Set 3: 15 russian swings, 15 thrusters, 20 row cals, 15 toes to bar
Set 4: 15 thrusters, 20 row cals, 15 toes to bar, 15 russian swings

2:58 was my first round then 2:38/2:42/2:48

My TTB I can’t string 15 unbroken first two yes(depends on pairing movements) on every set. Should I not worry about time on these and worry about doing all unbroken?