6.29.20

Energy: 8

Soreness: glutes. Also, left hamstring, hip flexor and IT band real yuck today

Sleep: 7hr 25min + Sleep Quality: 5/6

Motivation: 9

Training Quality: 8 – best I’ve felt in almost 2 weeks, no lightheadedness or extreme energy dips

AM
10-15 minute HSW practice
*spend 5 minutes doing drills – then 10 min walking into wall or out on the floor

= So good today! I took 5 steps twice. I felt more controlled today (I did more deliberate practice with the drills in first 5min maybe that helped), and think the scissor switch drill is really helping me stay tight with body and translates that to when I’m away from wall. I also had multiple handstand holds for a few seconds that also felt very controlled, the most I’ve ever felt just trying to maintain the hold. The three best walks I had, started with a solid hold. Feels like this is starting to click more. Shoulders also felt good.
+
A. 2-5 UB ring thing strict muscle ups x 4, rest as needed

=3.3.3.4 – Felt much stronger this week vs. 2 weeks ago. Increased reps by one on all rounds. Transitions much better/smoother than 2 weeks ago.
B1. 1.1 chin up negative w/ weight vest x 4, rest 1 min
*rest as needed between reps to maintain quality

=Good, rested about 10-15seconds between reps. Very slow, controlled and same speed throughout descent.
B2. AMRAP-1 parallette pushups @ 3333 x 4, rest 3 min

=6.5.6.5 – good, felt a bit stronger than 2weeks ago.
C1. 12 alt wallfacing shoulder taps x 4, rest 1 min
*focus on a tight bodyline

=Improved – body line felt tighter/more controlled and more stacked over my shoulders/wrists less swaying with hips
C2. 2 rope climbs w/ legs x 4, rest 3 min

=Good, mix between 2 pulls and needing a 3rd baby pull to finish. Tried to get back on the rope within 5seconds of completing first climb

PM
40-60 minutes @ conversational pace:
10 min row
10 min C2bike
10 min ski
10 min AB

=Did 60 min (15min on each) – kept consistent paces throughout. This may have gone a bit above conversational at times, but I felt really good and did not feel trashed/dead at the end. Movement felt good too, even hinging on ski was good, no lightheadedness.