8.31.20

Energy: 8

Soreness: 3/4 shoulders/traps

Sleep: 7hr 10min + Sleep Quality: 6

Motivation: 7

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

= Hit a max distance today!! Woo! 1.5 mats really solid control and tension in body, legs very straight/tight 🙂 really happy! Also hit 1 full mat x2 today also very controlled.
+
A. 2-4 UB ring thing strict muscle ups x 6, rest as needed
**this week- add a 15# DB between your legs

= 3 reps all rounds, rested 2min between sets
B1. AMRAP UB uneven grip rope pullups ea. side x 4, rest as needed

= 3R 2L|3R 2L|3L 2R|3L 2R| Did this as not touching feet to floor between reps, started w/right arm leading first two rounds and left arm leading to start second two rounds
B2. 3 football bar bench press x 5, rest as needed
*mod-heavy across – increase from last week

= +60lb (up 10lb from LW) – was a challenging weight
C1. 6-10 snatch grip pendlay rows @ 75# x3, rest 20 sec

= 10reps all rounds
C2. AMRAP UB FALSE GRIP ring rows (feet on ground) x 3, rest 3-4 min
*either progress the angle or match last week and shoot for more reps

= 12|13|11 increased angle slightly over LW these felt a bit stronger this week

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

= 31.3 bike 1:35 total|33.5 bike 1:32 total|36.3 bike 1:33 total
+
3 sets, each AFAP while maintaining footwork
12 cal row
12 BFB
-rest 3 min-

= 44.0 row 1:34 total|43.6 row 1:33 total|42.6 row 1:28 total
+
EMOM 8 min:
3 burpees to 6″ target w/ weight vest
*focus on a stiff trunk and fast pop off of the ground

Good ^ consistently about 10sec