10.23.20

Energy: 7

Soreness: 4/5 – lats, chest, shoulders

Sleep: 7hr 45min + Sleep Quality: 7

Motivation: 7

Training Quality: 6/7

10/23
3.3.3 S.HSPU x4, rest 3 min
*rest as little as possible between clusters in order to maintain UB sets

= :50 (10-12seconds rest between) :52 (more like 12 seconds rest between) 1:00 (12-15seconds rest between) :58 (12-15seconds rest)
+
A. 6-7 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, 6 reps per set
B. 6 bench press @ 3111 x3, rest as needed
*moderate loading across

= 85lbs across
C. Accumulate 7 min in a wall-facing HS hold
*minimum hold time = 30 sec
**2 min easy spin on bike between sets

=
C. 6 second weighted pullup negative x 10-12, rest 1 minute

= 10 total reps, used weight vest (I think 14lb vest)
D. 2-4 uneven grip rope pullups e/ side x 5, rest as needed

=
E. 18 2-DB bicep curls x 3, rest as needed

= 15lbs
+
Alt. EMOM 18-21:
min 1: 30 sec sandbag bearhug carry (100-150#)
min 2: 30 sec isometric back rack yoke hold (heavy)
min 3: 30 sec Russian KBS @ 70#

= 18min total – 100lb sandbag, +100lbs on yoke