6.3.20

Energy: 7

Soreness: 5 – lats/traps, shoulders in general, hamstrings, glutes

Sleep: 7hr 15min + Sleep Quality: 8

Motivation: 7

Training Quality: 8

AM
A. EMOM 6 min: 3 box jumps from seated
*box at parallel

^good, 22″ box
B. EMOM 6 min: 3 barbell jumps from seated 
*55#- EXPLODE on each rep. Same seated height as A

^Good
C. EMOM 8-10 min: 1 power clean
*building to a heavy for the day

=105/115/120/125/130/135/140/145/150 = Wanted to start out light (125lb felt so heavy on Monday) and see how energy felt as I went along. I’ve been having a hard time feeling explosive the last 2ish weeks w/carbs being so low so I went into this kind of thinking I may just make it an EMOM at the heaviest weight that felt good & quality. All felt good, a little low in energy but felt good so kept going up. Caught the 150 a bit low but otherwise happy with all reps. Hips felt good/powerful, a bit fatigued from the week but feeling more balanced.
+
Accumulate, for quality:
18 pegboard neutral grip pullups – Did in sets of 2 to start through 10 then singles for remaining
18 strict ring dips – Sets of 2 throughout
30 un-even grip rope pullups (15 each side) – sets of 4 through rep 16 then singles for remaining
35 TTB – Sets of 5 – Killer progress here today – last 3 sets I hit all 5 toes touching the bar. Felt so so great this finally clicking!
35 kipping pullups – Sets of 4 – continued consistency here – similar to previous weeks, did last 2 sets as sets of 5.

PM
15 min mixed aerobic warmup
+
A1. Loaded two legged feet together squats @4440; 6-8 reps x3; rest 1 min 
*https://youtu.be/z_ADxHYHyiQ

=did 8 reps all sets
A2. Pole assisted single leg isometric hold; 50 seconds x3/side; rest 1 min
*https://youtu.be/fzXLfXzsvaU

=struggle city with that extra 10seconds
B1. Deck squats; 12 reps x3; rest 1 min
*https://youtu.be/MUREzSd-HPY

=Better quality over LW
B2. Partial pistol squats to bench; 12 reps x3/side; rest 1 min
*https://youtu.be/JZjWvAKIdZY

= Feel like quality is progressing here, working on keeping other leg stretched out and upright similar to how it would be actually doing a pistol.
B3. Box pistol eccentrics; 6 reps x3/side; rest 1 min
*https://youtu.be/2O2TWlX1MP4

=Good
C1. Band assisted pistols; 12 reps x3; rest 1 min
*https://youtu.be/9UQc_uCyMWY

=Used large green band still but moved down another notch on rig – could feel that it was a bit more challenging but quality felt good.
C2. Loaded single leg pistol marches; 10-12 reps x3; rest as needed
*https://youtu.be/6ufpKqcslSs

=Same story here still super difficult to hold position
+
15 min mixed aerobic cooldown