9.28.20

Energy: 7

Soreness: 5 – glutes, shoulders, chest, lats

Sleep: 8hr 30min + Sleep Quality: 8

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 today – 1 mat (6steps) no significant “progress” otherwise, felt very controlled in kick ups. Feel like I’m really stuck in this “1 mat distance” stage, although I do feel like I’m building on control/shoulder stability/consistency.
+
A. AMRAP unbroken strict pullups x 5, rest to recovery

= 2.5/2.5/2.5/2/2 – rested 2min between, felt a tiny bit stronger over last week.
B. AMRAP UB 2-DB bench press @ 40# ea x 4, rest to recovery

= 9/8/9/9 – rested 2min between
C. AMRAP UB TTB x 5, rest to recovery

= 7/5/6/6/5 – rested just under 2min between
D. AMRAP UB TTRings x 2, rest to recovery

= 8/10
E. AMRAP UB banded strict pullups x 3-5, rest to recovery
*accumulate at least 32 reps here

= 10/8/7/7- same as last week with small green + red bands.

PM
3 RFT:
12 cal ski
3 squat cleans @ 125#
-rest 3 min-
3 RFT:
10 cal ski
5 thrusters @ 95#
-rest 3 min-
3 RFT:
8 cal ski
8 hang squat cleans @ 75#

Times = 6:10/4:15/3:58

= had to rest about 10-15sec in between squat cleans, damn that felt heavier after a ski than it did warming up, the first two took me by surprise.

Was able to keep ski pace fairly consistent across all sets right around or above 800cal minus the last two sets of 8cals was in the mid 700’s.

Rested 10-15sec going into thrusters, was able to keep them unbroken, they were tough.

Kept rest to under 10sec going into hang sq cleans, tried to push pace here, kept them unbroken, they felt fast but last 2-3 reps slowed down pretty significantly had to take an extra breath going into 6th or 7th rep.