3.2.20

Energy: 6/7

Soreness: 2/3 – chest, delts, mid back

Sleep: 7hr 45min + Sleep Quality: 5/6

Motivation: 8

Training Quality: 8

A. Accumulate 15 HSPU negatives to a 1″ deficit for quality
*control full ROM- especially bottom/ into the deficit
**work on progressing quality here

Felt good, shoulders/chest felt tight getting started but got better after a few reps. Felt like reps were more consistent across w/quality and not failing in bottom. I did have 3-4 reps that felt a bit fast but overall quality good. Felt fatigue more in front delts than any other area.
+
9 sets:
10 cal AB @ 250W or higher
10 BFB in 40 sec or under
*rest 30 sec
**if you fall off AB or burpee pace, rest 3-4 min, then continue w/ sets

Woo! This felt good! Made it through all sets w/o needing the prolonged rest. I tried to push the pace on the AB a bit rather than keeping it right at 250. First 4 sets I kept a 276 then it got a little less consistent (wavered between 262 and 276) and last 3 sets fluctuated between 252 and 276. Tried to keep transition between bike around 5seconds. Burpees felt good, sets fairly consistent around 35seconds to complete. Felt efficient and fast (relatively) and alternating feet felt good too.
+
20 min ski @ moderate effort

2:22.2 pace / 4200m total

First 5min felt a bit stiff but got into a good groove after that and felt really good/efficient pulling. Breathing felt good and I’ll have to look at previous pace but I think this may have been a bit faster.
+
15 min foam roll/ smash upper body