4.5.19

Energy: 7

Soreness: 2

Sleep: 8hr + Sleep Quality: 8

Motivation: 8

Training Quality: 6 – physically, quality wasn’t bad, but mentally was a more difficult day

A. AMRAP-1 3-step ring rows x4, rest 2 min = 15/15/15/14, felt fatigue in my grip forearms
*1. stretch+ engage 2. pull 3. Turn hands
**First video: https://www.instagram.com/p/BsGtoGZhd3C/
B. 10 banded scap pullups x4, rest 2 min
*7th video 

I’m not super sure I was doing this right, the first set I was swinging a bit but the last 3 got better. Is it more of a push away from the bar or a pulling up using scaps, or think normal scap pullup?
C1. 4-6 prone shoulder extensions x4, rest as needed =Did 6
*3rd drill 
**https://www.instagram.com/p/Bqu9C8LBl5C/
C2. 4 sequenced retractions from low bar: Retract + chest to bar+ rotation while holding retraction + control negative while holding retraction x4, rest as needed
*6th drill
D1. 4-8 bent knee box ring dips x4, rest as needed
*3rd video: https://www.instagram.com/p/BqnOol-Bx37/
D2. 3 box wall-climbs x4, rest as needed = I feel this in my hip flexors, weird? This was challenging.
*Press into ground actively throughout 
**https://www.instagram.com/p/BjNltTxjnPu/
E1. AMRAP-1 bodyweight skull crushers on knees x3, rest as needed
*set up like video but with the bar lower and support yourself on your knees vs your toes
**https://www.instagram.com/p/BpcQzzBl05v/

=10/9/10 – These got better with each set, Gabe helped correct my form a bit and I could feel it more in my triceps. (I’m still feeling them 2 days later).
E2. AMRAP-1 single arm DB rows @ 3131 tempo @ 35# (AMRAP on each arm) x3, rest as needed = 8/7/6
*https://youtu.be/hYOsRm3H748
+
For 15 min:
1 min ski @ hard effort (85-90%)
2 min ski @ easy effort (a pace that you can recover at)

Hard pace I was keeping about 2:10 pace, easy was between 2:25-2:30
+
3 sets for quality:
A1. 30-40 sec. front plank on stability ball
*press into ball with forearms to create stability
A2. 15 side plank arch ups ea. (on forearm)
*https://youtu.be/hYOsRm3H748
A3. 15 1/2 kneeling pallof press ea. 
*https://youtu.be/bLciuseSnjo
+
C/O Symmetry Recovery protocol: 5 reps of each.