9.21.19

Energy: 8

Soreness: minimal – left hamstring

Sleep: 7hr 30min + Sleep Quality: 7

Motivation: 8

Training Quality: 9

9/21
30 min TTB Skill:

Focuses for TTB progressions:
1) Hip extension and tension in the arch
2) Compressing at top of rep (toes touching bar) so you don’t have to use as much lat strength to complete each rep

TTB technique:
A. Accumulate 3 sets of 5 arch to hollow on bar with legs together and straight in arch
B. Accumulate 3 sets of 5 arch to knee tuck- same arch position but bring knees up to about hip height in the front of the swing (keep legs straight in back)
C. Accumulate 3 sets of 5 TTB with straight legs in the arch (you can bend kneed to touch toes to bar if you need to)
D. Accumulate 3 sets of 5 TTB w/ same points from “C” AND not looking at the bar (look straight ahead)
***If you can’t make contact on any of these drills- just get as high as you can each rep while keeping technique clean

^This all felt really strong today, I was pumped about it. My rhythm felt good and was really feeling like I was getting good tension. I’m excited to work on this with you and see what you think. For C and D I was not getting all the way to the bar but was coming very close – it ranged from approx 3-6 inches away from bar on any given rep. Not sacrificing quality to make it to the bar. I started to feel a little fatigued towards the last 2 sets but nothing significant. I can feel how close these are getting and I love it!
+
TTT Throwdown 
*TBA

FT

25-20-15-10 cal row/16-12-8-4 burpee broad jump (4ft)

=9:12

Burpees felt better/more efficient. I had 1 no rep on the broad jump but otherwise I was really methodical about these. The row felt good although feel like maybe I should have pushed it a bit harder? I kept the first row at or a bit above 1100pace and then the rest of the rounds above 1000pace although the first 2-3 calories were like working up to that higher pace – I think I kind of used that as my “rest”.
+
w/ Ansley
3-4 sets for quality: = Did 4 sets
15 GHS situps = Good
15 GHD hip extensions = Good
30 sec L-sit (break up as needed) on parallettes = had to break up in 3 sets of 10s each
60 sec wallfacing HS hold (break up as needed) = broke up at 40s/20s each set