3.9.20

Energy: 7

Soreness: 4/5 – shoulders/chest, less sore more fatigue/tired

Sleep: 6hr 40min + Sleep Quality: 6

Motivation: 7

Training Quality: 8

A. Accumulate 15 HSPU negatives to a 1.5″ deficit for quality
*control full ROM- especially bottom/ into the deficit

This felt similar to the 1” when I first started doing. First 5-7 reps felt great, less than a minute rest between reps. After rep 7, was going faster in last inch or two into bottom, “crashed” a little more than I would have liked on a few reps. Front delts felt residual tightness from the weekend. Last five reps was taking 1-2 min between reps. Overall these were good.
+
10 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

Barf town. This was hard, but I did it. Started counting my 40s immediately as I was getting off AB (probably should have been doing this from the beginning). A lot of this is mental for me, I kind of tell myself when I think I’ll need the rest and then I get there and I’m still making it under time. Round 8 was the worst, the only one I really struggled to keep watts up and felt so gassed going into BP (finished right at 40seconds). This, overall, while it seems to never get easier, does feel like I’m improving and becoming more efficient on burpees …. huge happiness here!
+
20 min ski @ moderate effort

4265m @ 2:21.3 pace – felt great. Picked up pace in last 4min to between 2:16-2:20. Breathing felt good/smooth, focused on pulling from/through hips hinging (technique that they teach in the video you sent me awhile back). Happy with my efficiency on ski.
+
15 min foam roll/ smash upper body