8.26.19

Energy: 8

Soreness: 3 – chest, lats, shoulders.

Sleep: 7hr 30min + Sleep Quality: 9

Motivation: 7

Training Quality: 8

Prep:
Trunk stiffness- McGill Big 3
*3 sets of each by feel (long enough to ‘stimulate’ but not fatigue positions)
1. Curl up 
2. Bird Dog
3. Side plank
*https://youtu.be/7I6Xa0RdGKs
+
A. 2 thrusters x5, rest as needed
*work at 90-95% of heavy double

115# – This felt heavy, it also felt better in the last 2-3 sets. I had a hard time getting my shoulders warmed up for this, like just stiff – think that’s why the later sets felt better. I feel like I spent a decent amount of time warming them up – any suggestions here?
B. EMOM 10 min: 1 “bottom’s up” front squat
*heavy-across. Focus on not letting your torso position change as you stand
**5-10# increase from last week 
***https://youtu.be/SrzrC2OehpY

=125# (10lb increase over LW) – these felt way better/stronger across all sets even w/the weight increase. I used the arms that attach to the rig and was much easier to set up, using these okay?
C. 3 banded DL x6, rest 2 min
*moderate weight + band. Get set with a lot of lat + upper back+ midline tension and maintain 
**5-10# increase from last week 
**https://www.youtube.com/watch?v=A0nlkHJqmew&t=1s

=125# (10lb increase over last week) w/green band. Felt much better TW as well.
+
AMRAP 20 min:
24 cal ski
12 hand release pushups
24 KBS @ 35#
12 hand release push-ups
24 cal C2bike
12 hand release pushups

Got 2 full rounds plus 105 for total of 213 reps

Woo the HRPU were tough, definitely the most challenging for me although I was able to do all sets without rest (like sitting up resting) until the 3rd round (broke up into 8/4 rep scheme). Ski felt good, kept over 900pace in first round and mid 800’s in 2nd/3rd round. KBS good – did these as RKBS, is that how I should have done it? C2 good, first round was fast (about 1100 pace) second round slowed a bit but still over 1000 and then third round again up over 1100. Overall felt good and think I paced this fairly well, I pushed the last 6min hard and then last 2min as fast as I could go.