10/28
3 sets shoulder primer, rest as needed
Mini band wall clocks x 3/direction/arm
Light dbl DB reverse flys from incline bench x 5-6
2-way half kneeling thoracic rotations against wall x 3 ‘reps’/side
1-arm KB snatch to high windmill x 3 reps/side
+
2 sets, rest as needed
Thoracic bridge flow against wall x 3/direction
Alternating sky reaches from squat x 4/side
1-arm KB sots press from low seated x 5/side (rotate T-spine)
+
(Triangle W5)
Warm-Up:
90 sec – Echo, Row, Ski @ 5/10 RPE – Get Sweaty
60 sec – Echo, Row, Ski @ 7/10 RPE – Start Breathing
30 sec – Echo, Row, Ski @ 9/10 RPE – Get Uncomfortable
+
Every 3 min x 4 intervals (2 each)
2:15 work window, :45 sec rest
Odd sets – 24 cal echo + AMRAP row cals in remaining time
1) 18–17 ___2) 15–14 3) 15–14
Even sets – 24 cal ski + AMRAP row cals in remaining time
2)15-15 ____2) 14–14 3) 14–14
*Rest 4 min x 3 sets (12 total intervals)
Today I did this session by myself so I wasn’t baited into racing or competing so I finally felt like I settled into all the targeted paces throughout our whole progressions here and possibly should’ve been doing that all along, but I was enjoying competing.
10/29
A – Squat clean – 5 reps ‘for time’ @ 225-235lbs, rest 3 min x 3 sets
*stay confident and strong, but push the timing a bit compared to last week’s set up
:51–:57–:59 @ 225
B – Front squat cluster – 3.3.3, rest 20 sec bt clusters, and 3 min bt sets x 3 sets
*255-260-265 by set
Grind but good
+
EMOM x 20
1 – 15-20 sec straight arm ring support hold
2 – 8 thrusters @ 115lbs (adjust to front squats if needed)
3 – 8-10 strict pullups
4 – 50 DU’s
5 – Rest
The hardest part here today was the top support, i did 20sec but it did feel like the shoulder was working the hardest here. I also did front squats, it’s the rack position for thrusters that feel uncomfortable and the lowering back into the rack. The overhead position can be warmed up enough that it feels ok
+
Shoulder support
C1 – Dbl DB reverse flys x 8-10
C2 – Dbl DB seated arnold presses x 8-10
C3 – Dbl DB 6-way raises x 5 reps, rest as needed x 3 sets
Only did 2 sets and went very very light
10/30 – OFF
10/31/2025
3 sets shoulder primer, rest as needed
Mini band wall clocks x 3/direction/arm
Light dbl DB reverse flys from incline bench x 5-6
2-way half kneeling thoracic rotations against wall x 3 ‘reps’/side
1-arm KB snatch to high windmill x 3 reps/side
+
2 sets, rest as needed
Thoracic bridge flow against wall x 3/direction
Alternating sky reaches from squat x 4/side
1-arm KB sots press from low seated x 5/side (rotate T-spine)
+
Triangle W6D2
EMOM x 9
1 – 30 sec echo
2 – 30 sec row
3 – 30 sec ski
*intensity by set goes 70-80-90%
+
5 sets
2 min echo (trying to stay in the 67-69 range as long as possible)
rest 60 sec bt sets
32–33–34–33–33 – nailed all of the intervals here
+ (rest 3-4 min)
5 sets
2 min row (trying to stay in the 1200-1250 range as long as possible)
rest 60 sec bt sets
38–38–39–40–40 – weirdly enough the shoulder feels irritated in the row, it’s only a 1 or a 2 but I can feel it. Row was much better this week, but was a fight in the first 2 intervals. As soon as I closed my eyes, (using the force) and focused on breath cadence, row technique and what I felt the right spm was I got better as I went. What I didn’t like is I could feel almost as if I could game the pace, slow down the spm and harder pulls and don’t necessarily feel that is the intent of the progressions, so I tried not to over use that strategy but it did allow me to get stronger as I went on by the last interval
+ (rest 3-4 min)
5 sets
2 min ski (trying to stay in the 1150-1200 range as long as possible)
rest 60 sec bt sets
34–34–34–33–35 – today, I considered if I could stay above 1100 a win, I dipped below that a lot. Just feel like i’m having a harder time with the ski and generating power. I’m sure the shoulder has something to do with it mentally and physcially as well,
11/1
A – Back squats – 8 reps every 90 sec x 6 sets
*165-185lbs
185
B – Deadlifts – 4 sets of 12 TNG reps, rest 60 sec bt sets
245 – at first I was thinking I should increase my weight after the 1st 2 sets, but I felt like the speed slowed down a bit on 3 and definitely on number 4. I never stopped or paused anywhere just felt like speed of contraction by the 4th was way different than the 1st set.
+
tttTD – Halloween
For time (18 min cap)
100 cal row
100 thrusters @ 75lbs
*every time you break on thrusters, perform 10 row cals
I did 7 thrusters and even as light as the weight was it was very uncomfortable holding it in the rack position for the thruster and lowering the negative so after that I just went with front squats. 13:35
+
C – 5 sets of 12 band resisted strict presses, rest 60 sec
*skinny bands anchored low, light or empty BB
Skipped today as the shoulder was a little angry and didn’t have full time to get it as warm as I needed.
D – 5 sets of 6 strict pullups, rest 60 sec
*come to a complete dead hang at bottom of each
Decent
E – Light dbl DB arnold presses x 8, rest 90 sec x 3
Very light basic range of motion was tough at this point in the day