8.27.19

Energy: 7

Soreness: 4/5 – chest, left armpit feeling pretty tight

Sleep: 2hours (if that) +Sleep Quality: 0 – yikes I know, I’m not sure how today went as well as it did.

Motivation: 7

Training Quality: 8

C/O Symmetry activation 
+
Handstand strength:
A. 10 min practcing HS walking into the wall
*Focus: Kicking up into a controlled position and then moving hands. 

Similar to LW, got some good control, was losing it a bit more often in keeping legs/butt tight and feet pointed. Was still able to have some opportunities to “walk” and getting more comfortable farther away from the wall.
B. 5 minutes practicing kneeling kick ups 
*do this drill into the wall but try to find balance and not plop into the wall
**https://youtu.be/TeN-i2mTcZc

Same notes as above and LW for this.
C. 30-50 sec.HSPU hold w/ toes on box x3, rest as needed
*same position we’ve been working on but progress to toes on box vs knees

:34 :30 :30 – Felt more fatigue in shoulders doing this TW
+
Pulling/Pressing strength:
A.EMOM 10 min: 1 pullups negative as slow as possible – Was getting about 20s most times through min 6 (best one was 23s) they got a little quicker in last 4 sets (worst one was 15s)
B. EMOM 10 min: 1 HSPU negative as slow as possinle – Started out about 20s and towards the end was getting more like :17, they stayed pretty consistent overall. The only thing that really got “worse” at the end was the last inch or 2 was a bit quicker.
C1. AMRAP-1 bent over barbell row @ 75# x3, rest 90 sec = 10/9/11
C2. AMRAP-1 2-KB strict press @ 26# ea. x3, rest 90 sec. = 11/10/8
+
4 sets AFAP:
15 GHD situps
12 BFB
*Rest 2-3 min between sets

This actually felt pretty good, the best burpees have felt in awhile. Last 2 rounds were 1:35/1:34 ( I didn’t accurately time the first two but I think they were right around 1:40). GHD felt great, slightly tired on the last round. I needed every bit of that rest, I was taking the 3min. My quads/legs started to get tired in last 4 reps of burpees. First 6 felt great/fast then they started to slow a bit but I feel like I was able to keep a good pace. Tried a few different step up ways during each round to try and get more comfortable.