6/23

23-Jun
Row 500m @moderate effort
rest 2 min
x5

Did all 5 of these at a 1:58 felt pretty good on them. The last one I was getting a little tired but not bad. I parked my rower right in front of 2 fans today so I had plenty of oxygen flow :)

I didn't know what to do with my extra time today, so I cleaned he gym :) haha and of course did some mobility and rolled out. My knee is feeling much better. I had a member at our gym who is a PT look at it the other day and he said there may be a little tendinitous there but the fact it only hurts in once spot when I squat down and not during the whole squat he thinks it just may be irritated. he said it could be due to any change in my squatting mechanics, I did start turning my toes out more recently and when I bring them back in a little it feels better so I'm going to be a little more concious of this. 

Oh and they release standards for Saturday and while they didn't make the thrusters any easier our Strict HSPU are to an abmat :) I tried them yesterday and they were so easy hehe

OH And I found out today from Justin that one of Kyles clients just moved to the area or is moving. She contacted him and asked if I was the "brandi mcgoldrick, the Training Think Tank, Max's client, Brandi McGoldrick" haha so I'll have to get her name but if she is her or moving here then we are starting to have our own little TTT community here :) 

+
mobility work

6/22

22-Jun
A. Power clean x1/Push jerk x1/Split jerk x1 - rest 2 min x3 complexes

155-165-175

175- https://youtu.be/4tlCRDVhiZ4

The power clean and push jerk felt the hardest, split jerk felt easy.

B. Front squat; 3x3; rest 2 min

145-155-165

165- https://youtu.be/29DFD3c8Na8

165 was kinda tough, just trying to get the feel for heavy squats again, I want to make sure my mechanics are good.

C. Muscle ups; 10 AFAP

https://youtu.be/h-y1w_L1xBc

1:30 :( these felt terrible today. 5-2-2-1

I feel like my backswing is pretty good but whatever I do after that is crap. Like any power I generate goes to waste. I'm catching so low in my dip and I feel like I shouldn't be.

+
3 rounds for time:
10 burpee box jump overs
10 CTB pull ups
5 strict hspu

9:20

I hit a wall on this! The heat..I feel like no oxygen was going to my muscles, I was sitting down during my rounds because I felt so fatigued. I did all ctb unbroken, those felt great. Hspu were 3-2 rounds 1&3 and 2-1-1-1 round 2. Burpee bj were just slow. 

I think I want to move out gym into our living room for the summer :)

6/20

20-Jun
A. Power Snatch  5 tough singles; rest 2 min

135-140-140-145-145

B. Clean grip deadlift; 3x3; rest 2 min

225-245-260 

https://youtu.be/q2xOJ9InGJY
These felt fine besides I thought they were gonna rip my thumbs off :) 

C. Freestanding hs hold tech work 15-20 min

Worked on this today, didn't have any break throughs though. I can't figure out how to keep my body in a straight line, my feet/legs always want to go over and I end up in an arched position. 

+
15-10-5-10-15
KBS 1.5 pood
box jumps 20" (Step down)
TTB

This was fun. 9:20. I did it all unbroken but my transitions were kinda slow. I did it at home so my bar was high and I had to step up to it. If I had a low ttb bar i may have broke and tried to keep transitions faster. ttb felt good though, my grip was just shot on those last 15. 
The KB felt so light though! I grabbed it to warm up and thought it was the 35 and i had to check 2x lol. The last set of 15 kbs my grip was getting tired but the swings were never tough. Box jumps I'm just having to try and get my breathing rhythm back again when I did them. When I step down I have to make myself think fast and jump back up fast or i waste time and they feel harder. 

PS. I was really sore from Thursday's workout with the 20# wall balls and back squats. Mainly my quads that were sore. 

6/18 back squats :)

18-Jun
A. Squat Snatch; 8 singles @115-135#; rest 2 min

115-120-125-130-135-135-135-135

These felt good, a couple were a little off.

B. Back squat; 3, 2, 1; rest 3 min

It was fun to back squat again! I feel like it's been so long! I almost didn't know what to do. Felt so strange at first with heavy weight on my back. I had no idea where I was so I just kinda guessed. 

I did 175x3 205x2 225x1 they all felt good and I was happy to hit 225, I feel like I could do more after I get a few more sessions in with them. My max is only 245 so not far off. 

175- https://youtu.be/uHcaAE_6q1M

205- https://youtu.be/aUTH45ZRv7I

225- https://youtu.be/bGnS_tyUEck
+
For time:
40 wall balls 20#
80 calories rowing
40 wall balls 20#

9:52

This went pretty well I feel like. 

First set of wall balls I did 10-10-10-10 rowed around a 900cal/hr pace took me 5:20 for the 80cals then last set of wall balls I did 12/10/10/8. I'm getting used to that 20# :) I went to a 10' target not 9'

+
mobility work

Knee felt pretty good, once I got warmed up good I didn't feel it snatching or back squatting I felt it randomly during wall balls but not the whole time. 

6/15-6-17

15-Jun
AM
A. Squat snatch; 10 singles @80% 1rm; rest 1 min

Skipped these because my knee was still tender. 

B. Bottoms up KB single arm waiters carry; 30 seconds x7/side; rest 30
sec bw sides

Did these with the 18# KB for the first 3 sets then went to the 26#. Man this made my sides and arms sore!

+
airdyne 15 min easy

Done, felt good. 

+
30 min mobility work

Focused a lot on my hips.

PM
A. Legless rope climbs; 10 for time

8:34! Super happy about this considering last year I couldn't do 10 in 10 minutes.

B. 100 strict press for time 65#

14:34

I wasn't sure how to approach this I didn't want to go to hard at first and burn up so I did sets of 5 pacing it until I got to 60 then I was still feeling fine and tried to go a good bit faster. Kept up with 5s until the last 15 or so and I did a few sets of 4 and then 3. 

+
Row 10 min easy
airdyne 10 min easy

This felt good as well. 

+
15 min mobility work



16-Jun
Run 15 min easy
+
45 min mobility work

Ran with Mike and we did some partner mobility afterwards. Felt good and was fun!

17-Jun
OFF and go from here

6/11-6/13

11-Jun
A. Snatch clusters; 1.1.1.1.1x5; rest 10 sec/rest 2 min

115-125-130-135-140
Snatches felt heavy today, i just felt stiff in general when I was trying to warm up so I didn't push it. 

B. Pistol mobility/tech work

Didn't attempt any pistols today, practicing them last week made my knees a little sore and then that workout i did tuesday, the competition one, wrecked me. My traps were so sore and my knees were and my quads. All those cleans then then KB thrusters..

+
Row 2k @42 seconds slower than 2k prace
rest 1 min
x2

8:30 on the first one, was holding an 8:31 on the second one and then with 800m left everything just started cramping, my lower back cramped up to where I had to get off the rower and stretch it out. My legs felt shot, so I got back on and finished the 800m. It was so hot this day, i felt like there was no air to breath. 

+
mobility work

12-Jun
AM
A. Muscle ups; 15 for time x2; rest 4 min
2:40, 4:30 

https://youtu.be/BUNM6R0aXdw

First set I did 5-3-2-1-1-1-1-1
Second set 2-2-then 10 singles. (my hands started to rip with 5 left so I slowed down and was trying to avoid ripping. I'm pretty sure I could have done the second set of 15 in 4min at least. 
Happy with set 1 though! Technique is getting a little better but still think I can improve on it. 

B. Strict hspu; amrap unbroken x6; rest 90 seconds

10-5-5-5-3-4 SO happy with this! Big improvement. Last year before regionals when I did this or maybe it was sometime after surgery recently or both times but I remember doing 5 sets and only doing 5-4-3-2-2 i think. So the fact i did 10 and then 3 sets of 5 is exciting. Making improvement :) 

C. Weighted dip; 2-3x6; rest 2 min

15x3-25x3-30x3-35x3-40x2-45x2
These felt fine

D. Supinated barbell rows; 6-8x6; rest 2 min

Used 85#, these felt fine as well.

E. HAnging L holds; 20 seconds x6; rest 2 min

I couldn't hold for :20 straight without my quad cramping so I would hold for :10 but I did 8 sets instead of 6.

PM
A. Split jerk; build to a tough sinlge

Built to 195. Tried 205 but I almost killed myself i think. I'll explain what happened, but I have no idea how it happened lol. Well kinda but I'll explain. SO we have wood jerk blocks and the heavier the weight gets sometimes the top one shifts and ends up not stacked flat on the left boxes left corner closest to me. Well after i jerked 195 and dropped it on the box it apparently came unstacked and I didn't know, mike is usually there telling me to fix it. I didn't think to look. So i racked 205 and it felt solid, I was like oh I have this. I dipped and went to explode up and while i dipped I think the barbell hit the left box because it was raised and made the bar go lop sided so somehow when I split i guess it came down uneven and smushed me down the the ground, I hit my back left knee on the ground and shot out from under it backwards and dropped the bar thankfully on the box. I just sat there and starred at it wondering what the heck just happened. So i called it there and moved on lol.

B. Push press; 3, 2, 1, 3, 2, 1; rest 2 min

145-155-165  / 150-160-170 

Happy with these. I know i hit 175 last week but my working sets up to it were much lighter. 150-160 is def the most I've ever hit for 3 and 2 reps. It made the 170 feel a little harder :) 

C. Weighted pull ups; 1-2x6; rest 90 seconds

25x2, 30x2 ,35x2 ,45x2 ,50x1,55x1 
Felt pretty strong on these today.

+
Airdyne 3 min @tough pace
rest 1 min
x6
(goal is same output each set - rest 4 min bw sets 3/4)

Had to do these on the assault bike not air dyne but I held between 31-32 cal on the assault bike each set. 

+
30 min mobility work

13-Jun
AM
A. Snatch pulls; 2, 2, 2; rest 2 min

170-170-170
Knees were a little stiff so I didn't go super heavy on these today. But 170 felt good. 

B. Sumo deadlift; 3, 3, 2, 2, 1, 1; rest 2 min

245-265-270-280-290-300

+
5 sets:
10 deadlift 205#
10 burpee box jumps 20"

whoof - 11:47 
this was terrible. My back blew up and I just couldn't breathe. I felt so out of shape. My legs got pretty tired as well. 

+
20 min locomotion tech work

PM
A. Freestanding hs hold tech work 15-20 min

This was good today. I felt controlled. and i actually held one for about :5 solid seconds. :) Practiced more rolling out as well. 

B. Ring thing play 15-20 min on gymnastic skills
+
shoulder mobility 15-20 min
Def stretched my shoulders out. They are sore from yesterday. Shoulders and lats.
+
20 min easy airdyne/run
Did a little running for this. 

6/9

9-Jun
A. Workout 2 (snatch ladder)

65-85-105-115-125-135-145-150-155-160-165 :)

https://youtu.be/O22roTkXGDM

So another 5# pr, this came as a little surprise! I don't know the jumps in weights so I jumped from 135 to 145 which is a big jump at that point, it just makes the bar feel heavy to me, I missed 150 then tried again immediately and hit it, then hit 155 which felt heavy hit 160 gave me a little confidence then hit 165, missed it once then rested :25 and hit it again and got it! I was tired at that point so didn't try 170, those last few minutes wore me out, I was doing a snatch every minute while increasing weight.

+
Workout #1

👎🏻 haha

Did 50du as 41/9 I tripped

40 cleans I did 5/5/5/3/3/3/3/3 then 10 singles. I was at the 5 minute mark here. Started the KB thrusters and was done for. I thought I'd be able to knock out a set of 5 easy but I was very wrong. Did 3/3/3/3/4/4/2. I can clean them fine my squat and overhead is just slow! Coming up out the squat with these is hard for me! I spent 5 minutes only getting through 22 of these...not sure how different I may should do the cleans but I need to make up more ground on the KB thrusters and hopefully get through all 30.

+
mobility work 30 min

Focused on the hips today 

PM
airdyne 20 min easy
Run 10 min easy

This was fine, had to stretch my calves halfway through the run but I made it just over a mile 

+
mobility work

6/8 More PRs!

8-Jun
AM
A. Squat snatch; build to a 3rm tng

Built to 145# I didn't try 150#. The last one was close. 
https://youtu.be/e5VyDKzhbSA

B. Bottoms up KB single arm waiters carry; 30 seconds x6/side; rest 30
sec bw sides

These are tough! When our class does them I always demonstrate with the baby kettle bells but I used the 26# and couldn't go up from there. Left arm was def harder than my right arm.

+
airdyne 15 min easy
+
30 min mobility work

Good, knee is feeling a little bit better. the more i stretch and roll out and then workout, the more i think its due to my VMO being so tight. because when I squat and feel any pain now its more in that area. and when I roll it out it is so tender, all the way up from my vmo going up the inside of my thigh/leg. 
PM
A1. Rope pull ups; 10 reps per side x6; rest 1 min

These are still getting better. Feeling stronger, I was tired by set 6 though. 

A2. Strict press; 7, 7, 5, 5, 3, 3; rest 1 min

85, 95, 100, 102, 110, 115! 
https://youtu.be/56W1K304Mpg

115# is my current 1RM strict press, so I was super stoked to do it for 3 today. 
Pardon my shorts, it was like a furnace in the gym today, SOOOOO HOT! I would of worked out in a swim suite if i could have lol. It was 93 and slightly humid. I dont think I stopped sweating all day, I was sweating when I was coaching classes, coaching my 1 on 1's and working out. I smelt so bad by the time I left lol. 

+
Row 5k for time
My best friend :) 

21:30, not a PR but I'm pretty happy with it, i kept a steady pace the entire time and then tried to go hard the last 100-200m. It was a battle during the 5k. Between 1k-3k was the hardest mentally. I was able to really zone out with about 2k left and push a little hard or at least push through the pain better. I rowed with the damper on 5 which i never do I used to always row at 7 or higher but my legs just burn out now when I do if i row for a longer distance than about a 1k. My old PR is 20:48 but that is from 8/25/13. So almost 2 years ago. My avg 500m was a 2:09 I believe. This was good for me mentally to push though. Hopefully sooner than later I'll get back under 21 minutes. 

6/4-6/6

4-Jun
A. Snatch clusters; 1.1.1.1.1x4; rest 10 sec/rest 2 min

125-130-135-140
140 - https://youtu.be/Sfo_YLR9T-M 

Felt ok for the most part, caught the 4th one at 140 and had to run forward, just could tell I hadn't snatched heavy in a week. 

B. Pistol mobility/tech work

Worked on pistols, made some progress, I used my knee wraps. Only way I can do them right now on my right leg. But I was able to do them on my left leg with out holding my leg or foot. I can kinda do them on my right with out holding my foot but my foot taps the ground sometimes. If I hold my leg while going down I can do them. I tried some with the kettle bell, just 26# and I did them, just a little slow. 

Non weighted - https://youtu.be/t1_K37T3t2g

Weighted - https://youtu.be/x0qgSyacELo

+
Row 2k @45 seconds slower than 2k prace
rest 1 min
x2

Decided to do them based off a 7:50 2k pace but if I felt pretty good I'd knock it down a little. 

Ended up at a 8:34 and then 8:33 so much better than the last 1k row attempts :) 
That would be a 7:48 2k I adjusted my pace off of. So I'll keep that for this week when I do these again at :42 slower and will shoot for 8:30s. What got me the most on these was my forearms for some reason, they got super tired and kinda blown up. Breathing was great though. 

+
mobility work

I've been really trying to roll out my quads and IT band to help my knee. I've realized they are really really tight. My VMO is super knotted up and tight and right above my knee and my IT band is just tight.

5-Jun
AM
Workout 3:
7 minute AMRAP
12 - Wall ball 20# 9ft target
9 - CTB
6- Strict HSPU

Success! I made it through 3 rounds + 12 WB + 7 CTB
I actually did all 9 CTB because I had :15 left so I just decided to do all 9 if I could instead of doing like 5 then looking at the clock, but when I finished I was at 7:05. 
My rep scheme was similar to last time I was just able to move faster. 

WB - all unbroken (9ft is a joke for me lol but the 20# does start to catch up to me in rd 3)
CTB - rd 1 & 2 UB rd 3 I broke 6/3 last 9 UB
Strict HSPU - 3/2/1 - 2/2/2 - 2/1/1/1/1

https://youtu.be/oe34auGeHhg

PM
A. Split jerk; build to a tough sinlge

215# PR :) by 5# https://youtu.be/vPblY3CyG5o
I really wasn't going to try to PR, I was just going to build to a heavy for the day, sometimes I feel like every time I have to build to a tough single I should PR, but I've learned that's not the case. SO I warmed up and just started going and jumping by 10# each lift, hit 2 at 145# because it felt a little off then 2 at 165 because the first one was sloppy then 175, 185, 195, 205 (felt great) so I was like I guess I'll try 215 and hit it pretty solid I felt like, so I stopped there. I was very pumped about this. And I did each attempt almost like an EMOM I wasn't resting for sure more than 80-90 at most between attempts. 

B. Push press; 5, 4, 3, 2, 1; rest 2 min

125, 135, 145, 155, 165 - this went up so easy I had to do 1 more so I did another single at 175. For a 20# PR. 155# was my old one. This week when I do these again I'll def start heavier and try to end at 175ish. I just surprised my self. Last time we did this a few months ago I couldn't hit 150 for a single! I failed it. 

https://youtu.be/FgezS5jybg4

C. Weighted pull ups; 2-3x6; rest 90 seconds

25#x3 30#x3 35#x3 40#x2 42.5x2 42.5 x2 
These felt good, haven't done them in a while it felt like but I felt strong

+
Airdyne 3 min @tough pace
rest 1 min
x5
(goal is same output each set)

48 cals each set. The last set was the toughest. I wasn't sure what to shoot for on these, just kinda let my body dictate it. This week I'll shoot for 50cal + especially since I get a break after #3

+
30 min mobility work

Check.

**This training day gave me a little more confidence and motivation to keep pushing forward,  after watching all the regionals I started doubting myself because after seeing some of the girls compete I didn't know if I could make it to the level I need to by next year because I wasn't there this year. But then again thats not the sole reason why I train, it is a big goal of mine to make it back to regionals and I will do all I can to try and achieve it, but I won't let it define me. 

6-Jun
AM
A. Snatch pulls; 3x3; rest 2 min

167, 177, 185 (was having to use some Kilo plates) Felt a little heavy today but technique felt good. 

B. Sumo deadlift; 3, 3, 3, 3; rest 2 min

245, 255, 265, 275 
Starting to feel stronger at these. They felt weird the first few times I did them a few weeks ago because it forces me to really use my glutes and legs and not my back. 

+
21-15-9
Deadlift 205#
burpees

5:20
This felt good, I think I may be able to go a little faster but I pushed. 
Broke DL - 12/6/3 - 6/5/4 - 9
Burpees were just steady and tried to go all out the last 9. I want to be able to move through the DL a bit faster but I actually think i may have moved them faster than the year at regionals the burpees are just slower than the BJ. 

(video is editing because of a song in it, it wouldn't load so if you want to see it, I'll send the link when its done) 

+
20 min locomotion tech work

Didn't do any duck walks today because my knees were a little tender from the pistols. Did more ostrich walks and rolling out.

PM
A. Freestanding hs hold tech work 15 min

Practiced against the wall today trying to take my feet off and holding.

B. Weighted vest hspu; 20 sets of 2; rest as needed bw sets

These felt good, they are actually starting to feel easy. I did a couple sets of 4 just because 2's are feeling really good. 

https://youtu.be/mefr8HXNv98

C. Single arm bear to bridge; 10 reps per side x5; rest as needed

Good, these do make my shoulders tired though lol

D1. Bench press; 7, 7, 7, 3, 3, 3; rest 1 min

105, 110, 115, 130, 140, 145 - haven't hit 145 for 3 in a while, bench press is feeling stronger. I still do Close Grip even if you don't specify because going out wider sometimes irritates my shoulders. 

D2. Hollow body hold; 35 seconds x6; rest 1 min

Oh man :35 is a lot harder than :30 :) but i made it through all 6 with out having to break any up. 

+
shoulder mobility 15-20 min

Did some stretches on the stall bars. 

**I'm actually sore today, I think I'm a little sore from the weighted pull-ups and the DL/Burpee workout. The pistols made my knees a little sore so I'm going to roll out again today and do a little mobility. I felt like I finished the week strong after having a rough training day Monday. Looking forward to this week!