5.17.19

Energy: 6

Soreness: 4 – hamstrings (more in right), right foot, quads, chest, shoulders

Sleep: 6hr 45min + Sleep Quality: 6

Motivation: 8

Training Quality: 7

A. AMRAP-1 floor pullups w/ feet elevated on 12-20″ box w/ 3 sec hold chin above bar x6, rest as needed = 5/5/4/4/3/4 – These felt pretty good, my arms/shoulders felt a little tight (from doing Tuesday’s training on Thursday) but otherwise good.
*1. tuck pelvis 2. retract scaps 3. pull
**3rd video: https://www.instagram.com/p/BsGtoGZhd3C/
***Same position but elevate heels this week to make the movement more challenging 
B. 6-10 hinge ring rows x5, rest as needed = Did 6, the first few rounds I probably could have done more but by the end the last reps were getting challenging. I don’t think that I was as horizontal in the starting position as the guy in the video.
*focus on scap retraction
**https://www.youtube.com/watch?v=S3vjG6A28do
C1. 10 scap pushups on elbows x3, rest as needed = felt good, no problems
*https://youtu.be/NNISi_KYChE
C2. 10 prone lat sweeps in pull-up grip- add 5-10# this week x3, rest as needed
*Follow sequence: Retract scaps + lats tight + sweep = I did this w/BB only bc we skipped Friday’s programming last week; however, they were fairly easy/felt good.
**https://youtu.be/e4Ga76mE93o
D1. AMRAP toe-assisted ring dips w/ weight vest x4, rest as needed = used a 20lb vest 5/4/4/4 = I did not think I was going to get 1 so this was a win! They felt good, hard, felt like quality was good.
*https://youtu.be/8Rl7BtIVz5c
D2. 2 consecutive wall-walks x4, rest as needed = Second rep was hard/challenging, I find myself going fairly slow in order to keep everything perfect so lots of time under tension, by the time I’m coming down from my second one my arms were pretty tired.
*Press into ground actively throughout- keep legs squeezed together. Goal is to make each rep as “perfect” as you can. 
E. AMRAP 2-DB shoulder press in long-seated position @ 2020 @ 20# ea. x3, rest 90 sec.  =14/13/11
+
3 sets:
250m ski @ 1k pace x4, rest 40 sec. – 1k pace = 2:15
*Rest 5-6 min between sets of 4

I liked this, pace was challenging, by the 4th round I was tired and having to push to keep 2:15. Was able to sustain it throughout with any problems. Never felt totally gassed during or after, like I could have done 2-3 more rounds and kept consistent.
+
C/O Symmetry Recovery protocol: 8 reps of each. 
*In between each movement, complese 1 set of complex:
6 v-ups + 6 tuck-ups + 6 hollow body rocks + 10 sec. hollow body hold (tuck knees if needed)