8.14.20

Energy: 8

Soreness: 5 – lats, chest, shoulders, minimal glutes/quads soreness

Sleep: 7hr45min + Sleep Quality: 9

Motivation: 5

Training Quality: 7

AM
Crossover symmetry activation
+
20 minute HSW practice

=max distance today 6 steps, was coming back down towards direction of kick up most often. Lots of controlled holds but struggled to start takes steps forward even though the hold was great.
+
2-4 UB S.HSPU x5-11, rest as needed
*focus on changing directions quickly when your head makes contact with the mat.
**progress total volume either by increasing reps p/ set or total number of sets

= Did 4×12 total sets (added 1 set from LW, next week will go up to 5reps)
+
A1. 8-10 2-DB Z-press + 20-30 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

=25lb DB – Did 8reps +25sec
A2. AMRAP UB pike HSPU to 1″ deficit (toes or knees on box) + 3 sec hold at extension each rep x4, rest 90 sec
**this week- use the parallettes and create a 1″ deficit from there- notice the hold addition this week

= 3+ 1 on knees first round (it’s obvi easier on knees but wanted to play w/it, decided to try and stick w/staying on toes). Then did 4|5|4
B. 20 tricep extensions x4, rest as needed
*slight weight increase

=20lbs
C. Accumulate as many strict pullups as you can in 12 minutes

=12 – arms felt blown up after triceps again…. these got better as time went on
D. AMRAP UB seated pullups **wearing weight vest** x 4, rest 3 minutes easy C2bike between sets
*https://youtu.be/KSvVoCytUZQ

=5|7|8|7
E. Accumulate 10 strict CHIN UP negatives w/ weight vest – as slow as possible, rest as needed to maintain quality

=Good

PM
3 sets @ sustainable effort:
800m AAR
40 sir squats
1600m C2bike
-rest 4 min between sets-

= 9:33|9:28|9:35

Run 4:30ish squats 1min ish C2 3:30ish