1.6.20

Energy: 7

Soreness: 4 – mid back, shoulders

Sleep: 7hr 15min + Sleep Quality: 6

Motivation: 8

Training Quality: 8

For time: 65 pike HSPU (toes on box)

=7:58 – started with smaller sets over LW (8/6/6) then 5’s through 50 then 4’s to finish – felt more sustainable and smaller-similar rest breaks. Hit 50 right around same pace as LW.
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8 sets:
10 cal AB @ strong effort:
10 BFB
*30 sec 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

No recovery needed today, I Kept pace over all sets! Wooo! This hurt but I’m happy that I kept pace on burpees (between :40-:45). AB slowed down a bit in sets 5-8. I did rest after set 6 to blow my nose (haha I had to) was prob about 90s rest total before starting again.
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B1. 15 single arm DB row ea. x3, rest 1 min =35lbs
B2. 15 single arm DB bench press ea. x3, rest 1 min =35lbs
C1. 15 2-arm DB lat pull-overs x3, rest 1 min=35lbs
C2. 15 2-DB lateral raises x3, rest 1 min =12.5lbs

^ All felt good, bench press most challenging. Weird the SA BP felt easier on my left arm vs my right (I’m right handed, I would think it’s the other way around).
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15 min foam roll/ smash upper body