10.19.20

Energy: 7

Soreness: minimal – lats, calves

Sleep: 9hr + Sleep Quality: 10

Motivation: 8

Training Quality: 7/8

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

= 4 steps max distance today
+
A. AMRAP unbroken strict pullups x 6-7, rest to recovery

= 2.5/2/2/2/2/2 – 2min rest in between
B. AMRAP UB weighted pushups x 4, rest to recovery
*14# weight vest

= 5/6/7/6 – 2min rest in between
C1. AMRAP UB TTB x 5, rest 90 sec

= 6/6/7/6/7
C1. 90 sec max DU x 5, rest 90 sec

= 75/80/78/89/72 All of these in 2 sets
D1. AMRAP UB TTRings x 2, rest 90 sec

= 14/12
D2. 45 sec max cal ski x 2, rest 90 sec

= 13/14
E. AMRAP UB banded strict pullups x 4-6, rest to recovery
*accumulate at least 45 reps here

= 9/8/8/7/7/6

PM
3 x 10 sec sprint on AB – establish max watts for the day

= 984 | 1014 | 1014
+
For time:
10 BFB
15 cal AB
10 BFB
-rest 5 min-
For time:
40 alt DB snatch @ 35#
20 cal C2bike
-rest 5 min-
For time:
20 hang squat cleans @ 75#
1k C2bike

Times = 2:36 ~ 3:00 ~ 3:31

Loving the structure on these! Again, forces me to push paces and really try to go as fast as possible bc they’re so short.

Did all DB snatch in one set, I was tempted to break up but very glad I did them all, I need to stop underestimating myself. Felt like I was able to get quickly into a working pace (above 900/hr C2 pace). Had to break up hang squat cleans (grip, breathing, legs) as 12/8.
+
10 min easy spin on bike