4.26.19

Energy: 7 = Still feeling that “I want to go faster/harder but my body can’t/won’t” during the ski/row/bike sprints specifically.

Soreness: 2 – Hams, lower/midback

Sleep: 8hr 30min+ Sleep Quality: 10

Motivation: 8

Training Quality: 8

A. 5 floor pullups w/ 3 sec hold chin above bar x6, rest as needed = Felt good! Last round started to feel a little fatigue but nothing major.
*1. tuck prelvis 2. retract scaps 3. pull
**3rd video: https://www.instagram.com/p/BsGtoGZhd3C/
B. Accumulate 35 reverse chin up rows = This felt better than last week, I got more directly underneath the rings (I think last week I was slightly off center). I didn’t feel as fatigued as last week either. The only part that still gives me a little trouble is the rotation upwards to seated position, but again it felt and I think looked better than last week.
*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 = Did 10 each round, felt good.
*3rd drill 
**https://www.instagram.com/p/Bqu9C8LBl5C/
C2. 4 box-supported front lever raises w. 3-5 sec hold at top of ea. rep x4, rest as needed = These felt better too, securing the bar to the rig helped.
*Keep arms straight: https://www.instagram.com/p/BoZnBZEFsgn/
D1. 5-10 STRAIGHT knee box ring dips x5, rest as needed = Did 5 each round, the last round was challenging/arms were fatigued.
*2nd video: https://www.instagram.com/p/BqnOol-Bx37/
D2. 1 wall walk x5, rest as needed = Felt good, was getting good push out of shoulders and no faceplants! yay
*Press into ground actively throughout- keep legs squeezed together. Goal is to make eac hrep as “perfect” as you can. 
E1. 12 seated single arm overhead tricep extensions ea. x3, rest as needed = 12.5 each round.
E2. 12 single arm banded lat pull-downs ea. x3, rest as needed = red band
*https://youtu.be/9BGsjZweM3s
+
4 sets @ sprint effort = Liked this!
200m ski
250m row
500m C2bike
*Rest 3 min

Splits = 3:12/3:14/3:12/3:10, total time =21:48. Noted w/energy feeling a little low but still felt like this went well. The row felt stronger than last week, ski was a little slower pace than last week (about 2:04-2:08), row/bike paces about the same.
+
Alt. EMOM 15 min: = good, easy to maintain, arches felt better than last week.
-20 sec. side plank ea.
-20 sec. hollow body rocks
-20 sec. arch body rocks
+
C/O Symmetry Recovery protocol: 6 reps of each. = felt good, shoulders were feeling fairly fatigued from everything but was able to maintain quality w/0 problems.