3.19.19

Energy: 7

Soreness: 5 low back/glutes/hamstring

Sleep: 8hr 10min + Sleep Quality: 7

Motivation: 7

Training Quality: 7

3/19
A. Strict Press Build to a heavy single = 85lbs, failed attempt @90lbs
B. Single arm DB 5RM: Establish on each arm separately (your score may be different for each arm) = 35lb both arms, left arm felt a bit easier than right, last 2 reps on both arms was tough but feel like form was still solid.
+ 
5 Min AMRAP: Bar Facing Burpees (jump up and jump back standard- feet must travel together) = 56, first two minutes I was getting 12 reps and that slowed a bit midway through then pushed the last minute as fast as I could, wasn’t super happy with this number. My breathing wasn’t terrible, my arms/chest started to fatigue which was probably more of the limiter.
+
For time:
100 WB @ 14# to 9ft = 4min 45s broke this up as 4 x 15 then 4×10, felt great through the first 60 then my arms started to die. Legs were good, breathing good, arms jello.
+
Crossover Symmetry Recovery Protocol: 5 reps of each movement, rest as needed to maintain quality = good even after shoulders/arms feeling tired the x5 was good and able to maintain.
+
10 min. of pec/tricep smashing