10.2.20

Energy:

Soreness:

Sleep: + Sleep Quality:

Motivation:

Training Quality:

3.3.2 S.HSPU x4, rest 3 min
*rest as little as possible between clusters in order to maintain UB sets

:55 seconds (rested 12sec, 15sec), :56 seconds (rested 15sec, 15sec), :58 sec (rested 15 and 15 sec), :56 seconds (rested 15 and 15sec)
+
A. 5 2-DB standing strict press w/ 5 sec OH hold after each rep x4, rest 3 min easy on ski between sets (damper on 1)

= 30lb DB’s
B. 10-15 2-KB incline bench press x3, rest as needed

= 25lb KB’s – 15 reps all sets, rest 2min between
C. Accumulate 6 min in a wall-facing HS hold
*minimum hold time = 30 sec
**2 min easy spin on bike between sets
C. 1 strict pullup into as much of a 2nd rep as you can get x 8-10, rest as needed
D. 2 uneven grip rope pullups e/ side x 5, rest as needed
E. 15-25 sec single arm hang from rings ea. x 3, rest as needed
+
Alt. EMOM 12:
min 1: 30 sec GHD situps
min 2: 30 sec GHD hip extensions
min 3: 30 sec DB russian twists on GHD (10-15#)
min 4: 30 sec glute bridge isometric hold