11.23.20

Energy: 8

Soreness: 6 – chest, shoulders, lats, quads, glutes

Sleep: 7hr 15min + Sleep Quality: 8

Motivation: 8

Training Quality:

AM
A. 10 min HSW walk practice

= 3 steps, multiple controlled HS holds (I’m really good at these these days)
B. 10 alt leg switches in wall facing hold x 4, rest 60 sec

= solid! Controlled through sets, feeling less fatigue, focusing on breathing throughout
C. 5 wall-facing knee tucks x 4, rest 60 sec

= body position improving here! And feeling stronger getting my spine straight and holding hollow position upside down.
+
A. Every 90 sec x 10 sets: 30 sec max strict pullups

= 3 | 3 | 2 | 2 | 3 | 2 | 2 | 2 | 2 | 2
B. 5 mins accumulating banded strict pullups (thin red band)

= 15
C1. 6-10 UB 2-DB snatch @ 35# ea x 4, rest 30 sec

= 6’s all sets
C2. 12-14 UB DB bench press @ choice weight x 4, rest 90 sec

= 12’s all sets 30lb DB
D. Alt. EMOM 10 min:
min 1: 30 sec max TTB
min 2: 30 sec max DU

*TTB = 8 | 9 | 8 | 7 | 8

*DU = 56 | 36 | 45 | 42 | 43
E. EMOM 6 min: 12 GHD situps
F. 10 supine grip barbell pendlay rows x 4, rest a needed

= 65lbs

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

= 925 | 1014 | 984
+
Build to a heavy 3 thruster from the rack

= 120lb
+
Build to a heavy 25ft front rack walking lunge (4 attempts max)

= Skipped this tonight bc my right knee was on the struggle bus. Loaded the bar to 85lbs to test and when I lunged fwd and started to bend my knee it was tight/painful. The unloaded lunges felt a little yucky but they were okay and not intensely painful so was able to do the Metcon.
+
3 sets:
100ft unloaded walking lunge
20 UB WB
10 2-DB box step overs AFAP @ 35# ea/ 20″
-rest 3 min-

= 2:21 | 2:20 | 2:12 – really tried to move quickly in transitions with very minimal breaks and “sprint” as much as this bod knows how to sprint and push pace/feeling uncomfortable/breathing hard. Step overs feeling more efficient/comfortable and somewhat quick at this rep size.
+
10 min easy spin on bike