12.30.19

Energy: 7

Soreness:

Sleep: 7.5 hrs + Sleep Quality: 6

Motivation: 7

Training Quality:

For time: 50 pike HSPU (toes on box)

=5:38 – used the 24” box height. Did first set of 12 and then sets of mostly 4, a few sets of 3 through the rest. Last 10 felt hard, otherwise it was just a matter of not being able to do large sets anymore, didn’t necessarily hurt much.
+
10 sets:
10 cal AB @ strong effort:
10 BFB
*1 min rest
*@ or under avg pace from 10 min test last week (pace p/ 10 burpees). If you fall off pace- 2 min easy spin on bike recovery- then continue w/ EMOM

Kept BFB to between a :40-:43 pace – rested once after 5th set.

Felt better/more efficient that LW but still felt a little “slow” lethargic.
+
B1. 15 single arm DB row ea. x3, rest 1 min

=35lb – this maybe could have gone up to 40lbs it wasn’t as challenging as I thought it was going to be when I started
B2. 15 single arm DB bench press ea. x3, rest 1 min

=35lb
C1. 15 2-arm DB lat pull-overs x3, rest 1 min

=35lb
C2. 15 2-DB lateral raises x3, rest 1 min

=12.5lb