8.24.20

Energy: 8

Soreness: 4/5 – shoulders/lats, chest, low/mid back, glutes and hamstrings

Sleep: 6hr 50min + Sleep Quality: 7

Motivation: 7

Training Quality: 7

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

=Max distance 5 steps, not quite as quality/consistent as the last few sessions have been, not terrible by any means just not any significant “progress” or anything much different today.
+
A. 2-3 UB ring thing strict muscle ups x 6, rest as needed
**this week- add a 15# DB between your legs

=3 reps all sets, 2min rest between sets, continue to feel great!
B1. AMRAP UB pegboard pullups x 5, rest 1 min

= 3|2|2|2|- adjusted this week so feet we’re not touching floor. Attempted 3rd rep on all sets beyond the first, wasn’t happening haha but felt the difference in second rep without feet touching floor.
B2. 5 football bar bench press x 5, rest 3 min
*mod-heavy across

= +50 all sets
C1. 10-12 snatch grip pendlay rows @ 70# x3, rest 20 sec

= 12 reps, all sets
C2. AMRAP UB FALSE GRIP ring rows (feet on ground) x 3, rest 3-4 min
*make the angle a bit more challenging on these this week

=12|12|11

PM
3 sets, each AFAP while maintaining footwork
5 BBJO
10 cal C2bike
5 BBJO
-rest 3 min-

= 1:27|1:29|1:27
+
3 sets, each AFAP while maintaining footwork
6 BFB
12 cal row
6 BFB
-rest 3 min-

= 1:37|1:37|1:35
+
EMOM 8 min:
4 burpees to 6″ target
*focus on a stiff trunk and fast pop off of the ground

^Good