7.20.20

Energy: 8

Soreness: none

Sleep: 6hr 45min + Sleep Quality: 6

Motivation: 8

Training Quality: 6/7

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

=Solid. Practiced this Saturday too. Starting to accumulate more consistent smaller sets of steps, so mostly in the 3-5 step range but happening more frequently.
+
A. 3-6 UB ring thing strict muscle ups x 4, rest as needed

= 5|4|4|4 rested about 2min between sets. These feel better and better each week, transition stronger, trying to focus on pulling as far as possible to chest before transitioning.
B1. 2-3 chin-ups x 4, rest 1 min
*rest as needed between reps to maintain quality

= 3|3|3|3 – all sets unbroken, quality super good on these today. All sets felt pretty equally as strong and did not fatigue or degrade much across sets.
B2. AMRAP-1 low-ring pushups @ 3333 x 4, rest 3 min

= 6|5|5|6 – Felt stronger over last weeks
C. 20-40 sec hang from rings x 3, rest as needed

=25sec|25sec|30sec – these were more difficult than I thought, really focused on staying active in shoulders.
D. 100ft 2-KB farmer’s carry x 3, rest 1 minute

=53lb KB – I feel like I should go up to the next weight on these…. I can do 100ft unbroken without any problem or much discomfort really.

PM
30 minute ski erg @ sustainable pace

=Was able to complete 25min, just a tiny bit strapped for time.

Averaged 2:25.7 pace for just over 5k (5150)….felt really good. breathing really consistent and never felt like I was over exerting but happy with that pace over that time.