3.11.20 (did on Thursday)

Energy: 8

Soreness: 3/4 shoulders

Sleep: 6hr 15min + Sleep Quality: 6

Motivation: 6

Training Quality: 6

TTB Positional prep (10-15 min cycling through drills)
*https://www.instagram.com/p/B0RLQk3JX0o/
a) Elbow to knee walk
b) Assisted tucks
c) Assisted pigeon stretch
d) Ostrich walk
e) Standing pike stretch
f) Hip drags
g) Pike leg lifts
+
12 TTB AFAP (minimum set- 3) x3, rest 3 min actively on ski erg between sets
*rest as little as you need in order to keep sets of 3. Ski erg damper on 1.

4/5/3, 5/4/3, 6/3/3 – rested approx 30-40 sec, I think I kind of missed the AFAP part – I was still resting like I was doing in previous weeks (more rest to maintain quality). These felt good, not quite as good as last week but I can tell that they’re improving. Also noticing the second rep improving, and in general most reps getting closer to bar more consistently. Still not getting my feet to the bar every time but they’re getting closer and more often. In the larger sets, so like sets of 5/6, the last 2-4 reps are touching every time.
+
12 K.HSPU AFAP (minimum set- 3) x3, rest 3 min actively on ski erg between sets
*same note

4.4.4, 4.3.3.3, 4.3.3.3 – I tried to push pace on these, had 1 fail in second set and 1 fail in third. These fatigue super fast or at least they feel like they do. I’m going to try and start out with a set of 5 next week. I started practicing kicking up into these rather than placing my hands on floor first and then kicking up – went pretty well, I had to play around with my hands a bit more with closeness to the wall when kicking up but happy for the progress.
+
12 K. Pullups AFAP (minimum set- 3) x3, rest 3 min actively on ski erg between sets
*same note

3.3.3.3, 4.4.4 (1:35), 4.4.4 (1:25)

Started timing my rounds once I got to the pull-ups bc I think I was resting too much and not really doing them as you wrote them and I want to have times to compare to. Pullups felt the best today of all three movements. Kip felt strong/consistent.
+
15 feet-elevated ring rows x3-4, rest 90 sec

^I am not getting 15 consecutive reps here (breaking up into 2 sets, last round was 3 sets). I moved rings up a bit and am using shorter box to elevate feet to maintain quality. These are challenging.
+
Alt. EMOM 12:
-10 cal ski
-55 DU (cap @ 50 sec)

Went for the same goal this week, did not end as well as last week 🙂 but still good. I got one round of 55 unbroken and 1 quite close (49/6) and one other round that I finished in only 2 sets otherwise the other 3 rounds I tripped up multiple times. Still finished all sets under the 50sec time cap. I felt a bit more tired this week than I did last week doing these.