4.19.19

Energy: 7

Soreness: 3 – Hamstrings

Sleep: 6hr 45min + Sleep Quality: 8

Motivation: 7

Training Quality: 7

A. 5 floor pullups w/ 3 sec hold chin above bar x5, rest as needed = These felt good and like I was getting good lat engagement, 5th rep was challenging each time but all reps doable without compromising quality.
*1. tuck prelvis 2. retract scaps 3. pull
**3rd video: https://www.instagram.com/p/BsGtoGZhd3C/
B. Accumulate 30 reverse chin up rows = broke these up into sets of 5, last 2 sets were tough and I felt fatigued. Also was not sure if I was doing these exactly right. The first set I think I was too far back w/the straps (like I was moving the straps more than my body and keeping the straps neutral like the video if that makes sense) but they got better after the first set.
*Break up and rest as needed to maintain quality
*https://www.instagram.com/p/Bp7uy1khzZq/
C1. 5-10 prone shoulder extensions x4, rest as needed = good
*3rd drill 
**https://www.instagram.com/p/Bqu9C8LBl5C/
C2. 3 box-supported front lever raises w. 3-5 sec hold at top of ea. rep x4, rest as needed = Struggled w/these and wasn’t sure I was doing them right, I’ll video this week and share. They got better each set but I didn’t feel like I was able to push into my hands like it says in the video I felt like I was gripping and holding the bar more than I should and not getting a lot of work out of my shoulders. I’m struggling to even really articulate what/why it was a struggle ::hand to face::
*Keep arms straight: https://www.instagram.com/p/BoZnBZEFsgn/
D1. 4-10 STRAIGHT knee box ring dips x4, rest as needed = Did 4 each round, they were challenging but form was good throughout
*2nd video: https://www.instagram.com/p/BqnOol-Bx37/
D2. 1 wall walk x4, rest as needed
*Press into ground actively throughout- keep legs squeezed together. Goal is to make eac hrep as “perfect” as you can. =We already had a good laugh about this 🙂 and aside from my spill I really feel like these were good, better than wall walks have ever felt I think. I felt the pushing out of my shoulders like you’ve shown me and felt like my core was engaged throughout. Got a little off balance on the one where I fell and also shoulders were feeling slight fatigue.
E1. 10 seated single arm overhead tricep extensions ea. x3, rest as needed = 12.5 for each set, left arm felt a bit more wobbly than right.
E2. 10 single arm banded lat pull-downs ea. x3, rest as needed = used red band, these felt good.
*https://youtu.be/9BGsjZweM3s
+
5 sets @ sprint effort = Really liked this a lot!
150m ski
200m row
400m C2bike
*Rest 3 min

Split times = 2:38/2:32/2:35/2:35/2:35. Row was most challenging to keep at sprint pace.
+
Alt. EMOM 12 min: = good
-20 sec. side plank ea.
-20 sec. hollow body rocks
-20 sec. arch body rocks
+
C/O Symmetry Recovery protocol: 6 reps of each. = good