4.29.20

Energy: 8

Soreness: 3/4 – glutes/shoulders

Sleep: 7hr + Sleep Quality: 8

Motivation: 8

Training Quality: 8

Accumulate, for quality:
10 chin ups
10 ring dip negatives (5 sec)
10 S.HSPU negatives (5 sec)
10 rope climbs
20 TTB
20 kipping pullups

Chin ups were solid – quality felt consistent across reps, rested approx. 90sec between.

Both ring dip negatives and S.HSPU negatives felt great, strong throughout reps. HSPU were slow and controlled throughout entire RoM – was really happy w/how these felt.

Rope climbs good – worked on pulling less w/biceps and pushing more w/legs.

TTB 😦 these were yikes – feet were pretty far away from the bar on most reps. I did practice a few more after the pull-ups and they were better/closer. I think I was lacking tension in first attempts/reps.

Pullups – these were strong, I did them in fast sets of 2 or 3. Kip felt good and was happy that these were solid after the TTB were not so great.
+
A. 4 rear foot elevated split squats ea. x 4, rest as needed
*bar in back rack
**mod-heavy across

=85lbs all sets – Keeps feeling stronger each week! Yay! Less difference in L/R leg strength/fatigue.
B. 12 single leg squats to box or bench w/ 3 sec eccentric ea. x 3, rest as needed
*add a KB in goblet position this week 

=Holy shit these are hard. Used pink KB. I do notice that I’m getting stronger on these week to week.
C1. 12 single leg DB hip thrusts ea. x 3, rest as needed
*shoulders on bench

=25lb DB
C2. 24 split stance band pull-throughs (12 L leg leading / 12 R) x 3, rest as needed
C3. 15 split-stance 1-arm russian KBS ea. side x 3, rest as needed
*https://youtu.be/LmBtbF4CWr0

=25lb KB
+
30 min easy cyclical of your choice

C2 bike for 10k just short of 30min