11.1.19

Energy: 9

Soreness: 3 – Lats/shoulders, upper back

Hamstring was feeling a little tighter today, not bad just noticed it. Did not notice during training and didn’t affect training quality.

Sleep: 7 hr 45min + Sleep Quality: 7

Motivation: 9

Training Quality: 9

A. Accumulate 26 un-even grip rope pullups (13L arm leading/ 13 R) for quality
B. Accumulate 15 strict pull-ups (use thin band) = Red band, paid more attention to my rest and took approx 60s-90s throughout reps. These felt stronger than LW
C. Accumulate 15 strict chin ups (use thin band if needed) = same notes as An
D. Accumulate 26 band resisted Pendlay rows @ 55-75# = 65lbs w/red band
*set up band like you would for banded DLs
E. Accumulate 36 pike HSPU (toes or knees on box) = 24” box toes on box, these felt a little tougher this week, maybe a bit fatigued but otherwise good, did in sets of 5
F. Accumulate 55 pushups (be strict on bodyline) = good, same notes as pike HSPU
+
For time: = 12:06
21-15-9-6
Cal Row
Cal Ski
Cal C2bike
*Rest 3 min
For time: = 9:55
15-12-9-6
Cal Row
Cal Ski
Cal C2bike

Felt solid on both of these. Breathing felt better than it has since before I got this cold. I felt like I was keeping a strong pace throughout first round and then set a goal to get under 10min on next round which forced me to push and get into that higher heart rate and feel comfortable staying there without resting which was good.