4/21
EMOM x 9 (warmup)
Min 1/4/7: 30 sec Row + 15 sec Ski
Min 2/5/8: 15 sec Ski + 30 sec Bike
Min 3/6/9: 45 sec run, getting faster each round
+
As bad as I felt today and as much drainage I was dealing with and coughing I had going on in the runs I hit all my numbers except at the back end of the ski. Not sure how slow the runs were but I kept moving
3 sets
50 cal row (work to stay above 1150)
500m run
rest 1:30 min bt sets
I think my working time was around 16:13
+ (rest 4-5 min)
3 sets
50 cal ski (work to stay above 1050)
500m run
rest 1:30 min bt sets
I think just under 18 working minutes
+ (rest 4-5 min)
Every 4 min x 4 sets (work to stay above 1150)
Bike erg 50 cals
All above 1200 but don’t remember finishing times
+
5 sets not for time
4-7 strict lean away pullups with controlled negative
10-12m heavy sled push
15-20 GHD situps
Not enough juice
4/22/2026
Completely rested…..just felt like garbage
A – Every 60 sec x 6
2 rope climbs with legs
*target here is long and relaxed arms throughout, keeping upper body close to the rope, and making sure that we are standing with our legs instead of pulling ourselves up with our hands to a standing position. Ideally you are feeling some fatigue in your legs by the end of this, but grip and forearms are good to go
+
Every 2 min x 8 alternating sets
Odd – 40 sec continuous heavy prowler push into 40 sec continuous heavy farmer carry
Even – 75 sec echo for cals
+
Every 2 min x 8 alternating sets
Odd – 40 sec burpee broad jumps for distance into 40 sec sandbag walking lunges for distance
Even – 75 sec echo for cals
+
B1 – High tension banded horizontal rows x 15, rest 30 sec
B2 – Ant tib raises from wall sit x 15, rest 30 sec
B3 – 1-arm rotating rows using climbing rope x 5/side, rest 60 sec x 5 sets
4/23 – OFF
4/24
Gymnastics shape work and scap activation x 2 sets, rest as needed
All shape work felt pretty good except for the shaping on foam rollers in supine positions
A1 – Hanging scap elevation and hold x 10 reps (1 sec pause at top of each to picture pulling down through scap)
A2 – Hand circling plank hold on low rings x 10 small circles/direction (try to keep body as still as possible and scapula actively protracted throughout – https://www.instagram.com/p/BYCd_7yHXA0/
A3 – Active arch/hollow shapes from foam rollers x 5 reps for strong control
A4 – Active arch/hollow shapes from rig with box x 3 reps for strong control
+
B – Hang squat snatch – 1 rep every 15 sec x 6, rest 3 min x 3 sets
*similar loading to last week
125 – overhead positions felt good in the squat today, just got a little more winded, that’s the only reason I stayed the same weight across
C – Front squats – 5 sets of 12 @ 175-185lbs, rest 60 sec
175 and felt 100 times better than last week
+ (rest as needed)
For time
DT @ 155lbs
5 rounds of
12 deadlifts
9 hang power cleans
6 shoulder to overhead
Should’ve asked for a pivot, but it was the bracing and breathing that got me. With so much sinus pressure, and when I had to hold my breath it was miserable. So I started just planning to game it and strategize. And just decided to call it at 3 rounds because I would’ve spent a lot of time staring at the barbell on the ground