7.12.19

Energy: 7

Soreness: 4 – hamstring, R foot

Sleep: 8hr + Sleep Quality: 8

Motivation: 6

Training Quality: 7

7/12
AM
A. On a 90 sec clock: 1 pullup paused negative (5 sec hold chin over bar + 5 sec @ 3/4 descent + 5 sec @ 1/2 descent + 5 sec @ 3/4 descent + 5 sec. @ active full extension- keep lats engaged)
x6-10 sets

Did 6 sets – the longer hold was tough but I was getting it, started to feel like I was losing quality and/or not being able to get the full 5s so stopped at 6th set.
**note longer hold intervals this week 
B. Accumulate 90 sec. pegboard isometric grip hold (pegs UNEVEN)- break up and rest as needed
*60 sec. w/ L arm leading + 60 sec w/ R arm leading
**hold DB between feet if you can

No DB – I need to start adding this next time – These feel better/stronger every week. I’m able to get sets of 20s at a time now (vs. 15).
C. Alt. EMOM 20:
min 1- Ring dip negative (7 sec. @ support + 7 sec descent + 7 sec bottom of the dip hold)
*after 1/2 way through the EMOM- if you feel good- add a DB between legs
min 2- 30 sec. max hollow rocks
**Notice longer holds on ring work 

Woof, these ring dip negatives are hard. 7s was hard for me to achieve for all sets, they started out strong though. Last few sets were ending more in the 5s hold range. The hardest part for me is the slow descent.
D1. 8 2-DB bench press x4, rest 2 min
*increase loading

35# DB’s – felt good
D2. AMRAP-1 strict press @ 75# x4, rest 2 min

6/6/6/5 – Felt good, last rep on each of these sets was a grind, can tell I’m building strength in this which is great.
+
For time: = 2:31
30 BFB
*Rest 5 min 
For time: =3:29
30 BBJO @ 20″
*Rest 5 min = 5:27
For time:
50 burpees to 6″ target

Dude….I had high hopes for this haha….it was tough. I really struggled to get into a good rhythm especially after the first round. I think I started out a little too fast and then tried to keep it at a slower but constant pace (like as fast as I could at a pace that I could maintain). My arms again, seem to be more of a limiter when we do this after all of the upper body work. Felt like I could breath okay but my muscles couldn’t go much faster.
+
10 min upper-body focused smashing/ rolling