4.12.19

Energy: 8

Soreness: 4 – Forearms, lats

Sleep: 5hr + Sleep Quality: 4

Motivation: 7

Training Quality: 8 – lots of improvement over this session last week!

A. AMRAP-1 3-step ring rows x4, rest 2 min = 22/21/19/16 – this felt better throughout my entire body, core felt stronger and like I was pulling from my back.
*1. stretch+ engage 2. pull 3. Turn hands
**First video: https://www.instagram.com/p/BsGtoGZhd3C/
B. 10-12 banded scap pullups x4, rest 2 min = Did this w/blue band, 10reps all 4 rounds, felt a lot better than last week
*7th video 
C1. 4-8 prone shoulder extensions x4, rest as needed = 8reps each round
*3rd drill 
**https://www.instagram.com/p/Bqu9C8LBl5C/
C2. 5 sequenced retractions from low bar: Retract + chest to bar+ rotation while holding retraction + control negative while holding retraction x4, rest as needed
*6th drill = The hardest part of this for me is the rotate up and then back down again part, otherwise felt like this improved over last week as well.
D1. 4-10 bent knee box ring dips x4, rest as needed = 8reps each round, felt solid same as last week, the last 2 reps of rounds 3 and 4 were tough
*3rd video: https://www.instagram.com/p/BqnOol-Bx37/
D2. 4 box wall-climbs x4, rest as needed = This felt better than last week, less hip flexor fatigue and less fatigue in my shoulders too
*Press into ground actively throughout 
**https://www.instagram.com/p/BjNltTxjnPu/
E1. AMRAP-1 bodyweight skull crushers on knees x3, rest as needed = 12/11/10 Felt good. Again, improved feeling over last week
*set up like video but with the bar lower and support yourself on your knees vs your toes
**https://www.instagram.com/p/BpcQzzBl05v/
E2. AMRAP-1 single arm DB rows @ 3131 tempo @ 35# (AMRAP on each arm) x3, rest as needed = 8 each round, I probably could have grinded out another rep or two in the first round. This also felt more solid than last week.
*https://youtu.be/hYOsRm3H748
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For 15 min:
1 min ski @ hard effort (85-90%)
1 min ski @ easy effort (a pace that you can recover at)
1 min ski @ moderate effort (70-75%)

This felt good, paces looked like approx 2:12(hard) 2:30(easy) 2:22 (moderate) for an average of 2:21 and total meters of 3200. Breath recovered quickly afterwards.
+
3 sets for quality:
A1. 30-45 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.