9.4.20

Energy: 8

Soreness: 4

Sleep: 7hr 45min + Sleep Quality: 8

Motivation: 7

Training Quality: 8

*single session
Crossover symmetry activation
+
2.2.2.2 S.HSPU x4, rest 3 min
*rest as little as possible between clusters in order to maintain UB sets of 2

= whoops, did 5 clusters instead of 4 first round. Kept rest to 6seconds between except for last rest break 8 seconds

For sets 3/4/5 was able maintain 6seconds rest between all clusters.

These felt fast/strong/consistent today! Started to get challenging in final cluster on last two sets but quality still strong.
+
A1. 5 Strict press x5, rest 60 sec
*hang KBs bamboo bar to load- challenging load, across

= 25lb KB (same as last week) – felt stronger than LW
A2. 20 wall-facing shoulder taps x5, rest 60 sec

= stronger/more stable feeling than LW
B1. 10 close grip bench press x3, rest 90 sec
*moderate- across

= 85lbs
B2. AMRAP-2 2-KB push press @ 35# ea x3, rest 90 sec

= 11 | 10 | 10
C. 1 strict pullup into as much of a 2nd rep as you can get x 8-10, rest as needed

= Hit sets of 2 for all 8 sets woooo!! – rested 2min between. These feeling a bit stronger than last time too, less struggle on second rep even towards the end.
D. AMRAP UB CTRing pullup on ring thing (wearing weight vest) x 4, rest 3 minutes easy C2bike between sets
*https://youtu.be/KSvVoCytUZQ

= 7 | 8 | 7 | 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