5.20.20

Energy: 8 in the morning, really slowed in the afternoon today (ended up doing sprints on Sunday morning)

Soreness: 5 – Quads, glutes, hamstrings, abs (all of the abs)

Sleep: 5hr 45min + Sleep Quality: 9

Motivation: 8

Training Quality: 8

AM
Accumulate, for quality:
15 chin ups = Feeling stronger each week, need less rest, able to do a few sets as doubles vs. singles
15 ring dip negatives (5 sec) = Great
15 S.HSPU negatives (5 sec) = Also great
10 rope climbs = Did all 10 with two pulls to the top (focus on using my legs)
30 TTB = Similar to LW, feeling stronger, still not meeting bar each time but getting there
30 kipping pullups = Really strong 🙂 sets of 4 through 24 then did 2 sets of 3 to finish
+
A. 3 rear foot elevated split squats ea. x 5, rest as needed
*bar in back rack
**mod-heavy across

=100 (+5lb form LW) – Strong, felt good.
B. 10 single leg squats to BAND x 3, rest as needed
*10 L / 10 R

=Used bigger green band and had it just below my butt on rig. At first these felt a bit easy, they got a little more challenging but maybe should have used a smaller band/lower height. I wasn’t sure, this was the first time I’d done these – I’ll play around w/it next week.
+
4 sets for quality:
10 reverse hypers
30ft sandbag bearhug walking lunge
100ft single arm KB faremr’s carry ea arm

=Used 90lbs on reverse hyper.

Sandbag lunges were stronger than the last time I did them. Breathing was stronger, felt more stable in movement and was definitely moving quicker (not intentionally).

PM
15 min mixed aerobic warmup
+
A. EMOM 6 min: 3 box jumps from seated
*box at parallel

=Went up to 24″ box
B. EMOM 6 min: 3 barbell jumps from seated 
*empty barbell. EXPLODE on each rep. Same seated height as A
C. 8 cal row AFAP x 6, rest 90 sec

= 20.7/20.9/20.9/20.6/20.6./19.9 = LW was all 22-23 seconds, I didn’t think I was going much faster but this was a decent improvement week over week. Felt pretty good, energy much better on Sunday morning vs. Wednesday.
D. 6 cal AB AFAP x 6, rest 90 sec

= 15/14/14/13/14/14 = woof that new assault bike tho!
+
15 min mixed aerobic cooldown