9.7.20

Energy: 8

Soreness: 4 – traps, hamstrings

Sleep: 8hr 45min + Sleep Quality: 10

Motivation: 8

Training Quality: 7/8 – wish the burpees had been better today

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

=1.5 mats (just short) max distance – definitely best quality/controlled max distance I’ve ever gotten! Wooo! No wobbling to one side.
+
A. AMRAP UB ring thing strict muscle ups x 4, rest as needed
**unloaded

= 6/6/6/5 – Started to get challenging on 5th rep, wasn’t pulling quite as high, rested 2min between sets
B1. AMRAP UB uneven grip rope pullups ea. side x 5, rest as needed

= 3R 2L | 3L 2R | 3R 2L | 4L 2R | 4L 2R
B2. 2 football bar bench press x 5, rest as needed
*mod-heavy across – increase from last week

= +65lbs
C1. 6-10 snatch grip pendlay rows @ 80# x3, rest 20 sec

= did 10reps all sets
C2. AMRAP UB FALSE GRIP ring rows (feet on ground) x 3, rest 3-4 min
*add weight vest this week

= 12 | 11 | 11

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

= 1:45 | 1:43 | 1:44

Legs equal bricks, second set felt better in legs and overall
+
3 sets, each AFAP while maintaining footwork
12 cal row
15 BFB
-rest 3 min-

= 1:51 | 2:10 | 1:59

= woof that second set…. tried mixing up footwork and it was a mess ::facepalm:: tried to do step back rather than jump back alternating every other rep and was just bad lol

^Neither of these felt as “fast” as the last few weeks have, burpees slowed down in last 2-3 reps in BBJO and last 3-5 reps in BFB.
+
EMOM 8 min:
4 burpees to 6″ target w/ weight vest
*focus on a stiff trunk and fast pop off of the ground

= good