7.27.20

Energy: 8

Soreness: 3/4 – glutes, lats, shoulders/traps

Sleep: 7hr 20min + Sleep Quality: 9

Motivation: 8

Training Quality: 8

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

= Good, not quite as solid as Saturday. Max distance today =About one hand short of 1 full mat. Struggled a bit today just finding balance/control after kicking up. Did have a few really solid walks, not as many as I have been getting.
+
A. 3-6 UB ring thing strict muscle ups x 5, rest as needed

= 4reps for all sets, 2min rest between sets
B1. 2-3 chin-ups x 5, rest 1 min
*rest as needed between reps to maintain quality

= 2 reps all sets, all as unbroken
B2. AMRAP-1 low-ring pushups @ 3333 x 5, rest 3 min

= 4|4|5|4|4 felt harder today than LW, specifically pushing out of bottom
C1. 20-40 sec hang from rings x 4, rest 30 sec

22|22|25|30 Felt a bit stronger over LW
C2. 100ft 2-KB farmer’s carry x 4, rest 30 sec

= 72lb KB – definitely need to be using this weight for farmer carry, challenging but completely doable, grip was feeling this by last 25ft.
C3. 100ft 2-KB front rack carry x 4, rest 30 sec

= 35lb KB – I think I could do the 53lb but struggled to get it into FR position.

PM
For time:
40 cal C2bike
60 2-DB box step overs @ 35#/20″
40 cal C2bike

= 10:38 Both bikes were below 3min, tried to keep above 1000cal pace but dropped after first 20cal on first bike. Second bike was able to cals up above 900cal pretty quickly and then kept up above 1000cal for last 15-20 cal. DB steps were tough – felt this in my grip and back (more sides) the most. Broke up as 8|8|8|8|6|6|6|5|5 and kept rest to 12 seconds or less. I was pretty happy with minimizing rest and adjusting to smaller sets to keep rest the same. Felt like I was able to push pretty hard today, love it!