8.28.20

Energy: 7

Soreness: 4/5 – upper back and shoulders, lats, glutes/quads

Sleep: 6hr 40min + Sleep Quality: 6

Motivation: 6/7

Training Quality:

AM
Crossover symmetry activation
+
5 S.HSPU AFAP x 5-7, rest 90 sec
*same target

= 5 sets – whoops accidentally rested 60sec, these felt fast today especially reps 1/2/3, quicker transition head off mat.
+
A1. 5 Strict press x5, rest 60 sec
*hang KBs from bamboo bar to load- challenging load, across

=25lb KB’s – good
A2. 20 wall-facing shoulder taps x5, rest 60 sec

= A bit challenging towards last 2 rounds and still figuring how to not hold my breath/have some sort of efficient breathing throughout.
B1. 15 2-Db bench press x3, rest 90 sec

=30lb DB (same weight as LW)
B2. 15 2-Db lateral raises x3, rest 90 sec”

=12.5lb DB (+2.5lbs from LW)
C. 1 strict pullup into as much of a 2nd rep as you can get x 8-10, rest as needed

=
D. AMRAP UB seated **CTB** x 4, rest 3 minutes easy C2bike between sets
*https://youtu.be/KSvVoCytUZQ

=11|11|10|8
E. Accumulate 10-12 towel grip pull-up negatives – as slow as possible, rest as needed to maintain quality
* hang the little cleaning towels over the bar

PM
OFF – take Jerry on a hike! Or just take a nap.

^happily 🙂