7.6.20

Energy: 7 – declined as session went on

Soreness: 0 except for a bit of left hip junk (going to get in with Tony this week) its much better than last week just still a bit tight.

Sleep: 6hr 20min + Sleep Quality: 6/7

Motivation: 8

Training Quality: 5/6 – first part went well but the metcons felt like I didn’t have much energy to push super hard – chalking it up to a long weekend of not great sleep and not enough food

AM
10-15 minute HSW practice
*spend 5 minutes doing drills – then 10 min walking into wall or out on the floor
+
**no progression this week- work on progressing quality

=Similar to last week, control feeling really strong. Multiple long holds. Less consistent on the steps this week but shoulders felt very stable and less fatigue.
A. 2-5 UB ring thing strict muscle ups x 4, rest as needed

=3.4.4.4 – strong, feeling progress here week to week – less muscle fatigue, better/more smooth transitions
B1. 1.1 chin up negative w/ weight vest x 4, rest 1 min
*rest as needed between reps to maintain quality

= controlled through RoM, felt strong, 10sec rest between reps
B2. AMRAP-1 parallette pushups @ 3333 x 4, rest 3 min

=5.5.5.5 – these felt ridiculous hard today for some reason
C1. 12 alt wallfacing shoulder taps x 4, rest 1 min
*focus on a tight bodyline

=Solid
C2. 2 rope climbs w/ legs x 4, rest 3 min

=All rope climbs in 2 pulls (I think that’s a first since we’ve been doing this in this format), really tried to limit rest to 10seconds between reps. Stoked about the progress here, usually I fatigue pretty fast and have to go to 3 pulls.
+
5 RFT:
10 russian KBS @ 70#
10 hand release pushups
1 wall walk

=7:25 – ish – with a clock restart 😐 HRPU were most difficult/limiter, started to feel fatigue after 1st round, broke up reps in 3rd and 5th round. WW were good, was able to move into them quickly and just go – feel like in the past these would have been super slow so feeling like that is progressing.

PM
10-15 minute mixed erg warmup
+
3 sets:
30 WB @ 14#
10 squat cleans @ 85#
10 FS @ 85#
-rest 4 min between sets-

=3:39/3:58/3:34

I really didn’t have it in me to push on this so did it “to move” and get through it. Mentally I was a little annoyed and tired of not feeling great but I think I did well letting that expectation go and was happy to work through that and complete it. Squats/cleans felt good on hip so was happy about that, they were just slow 🙂 WB – broke them up differently each round just playing around with how that feels and what’s smarter for me. My fastest round was the round I broke them up most (12/10/8 – 3rd round, 10/10/10 – 2nd round, 22/8 – first round) I ended up taking a long rest into the cleans on the first round after doing the WB almost unbroken vs. the last round I broke them up took 5sec rest between reps and then was able to move to the BB almost immediately and do my first rep and then ultimately move through those much faster – so much better mentally for me too to be able to take major rest breaks sitting there staring at the BB anticipating.
+
10 min easy C2bike