6.11.19

Energy: 7

Soreness: 5 – lats/chest/hamstrings/quads

Sleep: 7hr 45min+ Sleep Quality: 10

Motivation: 8

Training Quality: 8

C/O Symmetry activation – Yay! I’ve been doing this the past 2 weeks as a warmup
+
10 min playing around with strict pullup variations (chin up-pegboard pullup- rope pullup- regular pullups).. see what you can get! – I’d be lying if I said I wasn’t a little disappointed, but also seeing/feeling progress so staying positive 🙂 I tried a chin-up first and got almost all the way up to the bar (maybe 2 inches short) tried a few more this way but the first one was the best I got. Tried regular grip PU, on rings, peg board – all similar results – I can feel my lats working over my biceps, which is awesome but really struggled to pull up more than an inch or two.
+
Handstand strength:
A1. 10 alt. wall-facing HS shoulder taps x3, rest as needed
*if you are not comfortable all the way vertical- walk hands away from wall until you find a position that you can control well = Felt good, able to get hands close to wall. Tonight I tried just bringing my hand up off the floor a few inches and worked on shifting my weight in my shoulders vs my hips which is what I think I was doing before, towards the end was able to feel out/try the full shoulder tap.
A2. 2-4 hollow to stacked walksx3, rest as needed
*film yourself to make sure that you are getting into a fully stacked wrists-to shoulders- to hips position 
*https://youtu.be/2IUMgPnpavY

= These felt better than last week after we worked on them Saturday. I think position was better and felt better and felt more weight in whole hand versus heel. https://youtu.be/OOoUGnrskQU

B. Wallfacing HS hold AMSAP x3, rest 90 sec. = :47 :51 :45 = Shoulders were feeling fatigued today, more than last week doing these, position still felt good, just tired.
+
A. 2 OHS @ 3311 x6, rest as needed
*build by feel w/ focus on quality

Loads= 75/75/80/80/85/85 – These felt great (surprising after feeling fatigued in shoulders after HS work). 85 was challenging on my shoulders mostly, but not terrible.
B. 2 hang power snatch @ light-mod. x5, rest 90 sec.
*positional/ technical focus. Build by feel. 

80# for all sets – Felt great tonight, fast, bar close to body.

https://youtu.be/e3NUvc0mJ5w
A. 2 strict press x5, rest 2 min = 85#
*slight weight increase from last week
B. 2 bench press x5, rest 2 min = 110#
*same note
+
Shoulder Stability circuit: 10 reps of each = arms were tired doing this
*https://www.instagram.com/p/BwSVdyLJwmw/

In general my shoulders just felt tired, I still think it was a good session just didn’t feel as great as last week. I did yoga on Monday night and think it may have contributed to my shoulders feeling a little extra tired.