3.29.19

Energy: 8

Soreness: 4 (hamstring/glute/core)

Sleep: 7hr + Sleep Quality: 8

Motivation: 8

Training Quality: 9

3/29
A. Rings Hang w/ light RTO* – 3 x AMSAP, Rest 90 sec. =30/33/38
*RTO= Ring turn out
**https://youtu.be/zSEjwq9Hdb4
B. Wall-facing HS Hold – 3x AMSAP, Rest 90 sec. = 50/50/50
B1. Rings Inverted Iso Hold – 3 x AMSAP; Rest 90 sec. =1:25/1:30/1:22
*https://youtu.be/cM3yAbpGsik
B2. Rings Support w/ light RTO – 3 x AMSAP; Rest 90 sec.=18/20/18 felt better this week
*https://youtu.be/-Jbv5_owRIA
C1. Rings False-grip Lock-off – 3 x AMSAP; Rest 90 sec. =23/24/23 felt better this week
*https://youtu.be/9-4eJG7Czc0
C2. Rings Bottom of Dip Support – 3 x AMSAP; Rest 90 sec. =6/7/7 still most challenging one but this felt more stable/better this week
*https://youtu.be/IWVCchxhG4Y
D1. Rings Row Lock Off – 3 x AMSAP; Rest 90 sec. =42/44/42
*https://youtu.be/WzTjS-4WqqE
+
20 min ski erg @ sustainable effort (goal is to end at the same pace that you start at) 
*record avg 500m pace
**Here is a good video on ski technique: https://youtu.be/IvqnHWRhZg4

=2:23.9, 4190m total. This felt great, efficient, and again, not super taxed afterwards, was able to get my breathing normal fairly quickly and felt like I could have kept going. My right foot started to feel fatigued/tired in the last 5-8 min, no pain just noticed it. Also noticed this was a bit faster than last week.
+
4 sets for quality: = I like this! abs feeling it this morning
A1. Tall plank leg lifts- 10 alt reps w/ 3 sec hold (focus on keeping lower abs engaged and squeezing glute) 
*1st video: https://www.instagram.com/p/BucFfQxnraH/
A2. Tucked hollow body hold w/ alternating SLOW single leg extensions- 20-30 sec.
A3. KB supported supine trunk rotations- 10 alt reps = I used a #26 KB, does weight matter here?
*1st video: https://www.instagram.com/p/BplJWyon21l/
+
C/O Symmetry Recovery protocol: 5 reps of each. = Felt good