8.16.19

Energy: 8

Soreness: 4 – Hamstrings, glutes, lats

Sleep: 8hr 30min + Sleep Quality: 8

Motivation: 8

Training Quality: 8

A1. AMRAP-1 box chest to bar pullups x5, rest as needed
**6th video: https://www.instagram.com/p/BvM9_nynyJ1/

5.5/6/5.5/5/5 – half reps, obviously not counted but wanted to include (I was missing that last few inches) – These felt better than I thought they would, could feel them in my lats/back

A2. 2-3 min handstand relbalancing practice x5, rest as needed
*Cycle through different drills in video by feel: https://youtu.be/YiiPAook8Dc

This was good, a little awkward. Both knees down felt too easy, maybe I wasn’t doing something right (I feel like that never happens). Single knee was good. Third drill (alternate pulling
one foot away) was challenging but good. I ended up falling away from wall a few times but it helped in feeling weight being balanced in both hands.

1. AMRAP-1 2-DB press in seated straddle position @ 25# ea. x5, rest as needed = 10/8/7/8 – Did the last set as SA, this was straining that tight spot in left shoulder/armpit bad. I haven’t really felt that at all in over a month. I’m not sure exactly what was causing it but seemed like a bit of limited mobility in L arm. I told Tony about it – he asked me to film next time. When I did single arm, right arm felt perfectly fine.

B2. 10-15 single arm banded lat pulldowns ea. x5, rest as needed
*retract scap + engage lat + pull
**https://www.youtube.com/watch?v=9BGsjZweM3s

^Good – used red band, did 12 reps each round

C. Accumulate 20 behind the neck low bar pullups + 4 sec negative w/ toe spot
*focus on moving with scaps
**2nd to last video: https://www.instagram.com/p/BwSVdyLJwmw/

=Good, did in sets of 5, felt a lot better than last time I did these. Had to concentrate on moving with scaps but could feel them working.
+
500m ski @ avg 2k pace x5
*Rest 45 sec between set 1-2
*Add 15 sec rest to each interval (last rest interval = 1:30)

Worked off 2:14 pace. Felt good/sustainable. None of sets were extremely challenging. Breathing good, positions felt good and consistent through sets. Sometimes I find that when I get fatigued/tired on this, I am not as efficient or my back/midline isn’t as strong but this felt good/strong through all sets.
+
10 min upper-body focused smashing/ rolling