7.10.20

Energy: 8

Soreness: 6 – glutes, quads, hamstrings, lats, shoulders

Sleep: 8hr 10min + Sleep Quality: 7

Motivation: 6

Training Quality: 7

Crossover symmetry activation
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20 minute HSW practice

=Did this on Saturday. Similar to previous weeks, had a few times where I was able to take some steps (4 steps was max distance today) and a few long/controlled holds. Thanks for the feet together cue, makes a HUGE difference and helps me remember to keep everything tight.
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2-4 UB S.HSPU x5-10, rest as needed
*focus on changing directions quickly when your head makes contact with the mat. Use same target as last week

= 8 total sets, 4 reps on all, used 1abmat. Last time I did this, I hit 2skull mat depth – I chose to stick with the abmat to preserve quality, get more volume in, and practice the changing directions (I still struggle with this a bit even with the abmat).
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A1. 35 sec 2-DB OH hold in Z-press position (legs extended and in front of you) x4, rest 90 sec
*as heavy as you can

=35lb DB’s – challenging
A2. AMRAP UB pike HSPU to 1″ deficit (toes or knees on box) x4, rest 90 sec

=6|7|8|8 – Worked on making more of a triangle with my hands/head – I think I was trying to get my head directly in between hands previously.
B. AMRAP single arm DB strict press from half kneeling (tight midline brace) @ 3131 @ 25-30# x 3 sets p/ arm, rest to recovery
C. Accumulate as many strict pullups as you can in 12 minutes

=15 – These felt great today! Almost all reps pretty smooth, maybe 2 or 3 a little grindy but otherwise smooth and controlled.
D. Accumulate 5 strict pullup negatives w/ weight vest – as slow as possible, rest as needed to maintain quality

=Good, slow/smooth/controlled throughout RoM – rested about a min in between (not needed just took the time between reps to set up sandbag)
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3-4 sets, goal is UB:
50ft sandbag bearhug carry
10 sandbag bearhug squats
50ft sandbag bearhug carry
5 sandbag bearhug carry
-rest to recovery between sets

=The sandbag officially doesn’t crush me as much as it used to. This was hard but not death like it used to be. Did 4 sets and rested about 2min (I could have probably rested a little longer but was rushing a little to get to work) Did them all unbroken. Reps 7-10 were tough (probably most challenging of all 15 total reps in each set), both walks good, and then finishing set of 5 were good.