8.30.19

Energy: 7

Soreness: 8 – All upper body – lats/biceps/traps/shoulders/chest

Sleep: 7hr 30min + Sleep Quality: 7

Motivation: 7

Training Quality: 8

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

=7/6/6/6/6 – Not super significant but these feel stronger week over week. Position felt really strong today.
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 so good today! I do mostly the alternating leg bent knee and alt heel pull away from wall. I felt really balanced and at times (a lot more than last few weeks) was feeling like I was barely touching the wall. I had a few times that I tried some walking away from wall, went pretty well I had a few 3-step attempts, I was pretty happy. My dismount could use some work 🙂
B1. AMRAP-1 2-DB press in seated straddle position @ 30# ea. x5, rest as needed

=Felt better today despite being pretty tight. 7/6/8/7/7
B2. 15-20 single arm banded lat pulldowns ea. x5, rest as needed
*retract scap + engage lat + pull
**https://www.youtube.com/watch?v=9BGsjZweM3s

=Did 18/set – good
C. Accumulate 30 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/

^ I skipped this today, I was feeling real sore and wanted to save some energy for gymnastics.
+
1k ski @ avg 2k pace x3
*Rest 90 sec between sets (add 30 sec to 2nd rest interval if needed) 

Pace should be 2:14; however, 2:12 felt so good last week I decided to shoot for that again. Each set felt good, second was best/most even/consistent pace throughout set. Took 90sec rest for both rests’.

Times = 4:26(2:12 pace), 4:27(2:13 pace), 4:27 (2:13)
+
10 min upper-body focused smashing/ rolling