12.14.20

Energy: 8 (morning and evening)

Soreness: 5 – shoulders, triceps, chest, quads, glutes

Sleep: 6hr 20min + Sleep Quality: 8

Motivation: 6 morning, 8 evening

Training Quality: 7

AM
A. 10 min HSW walk practice

= Took 2 steps a few times today – have not done that in a few weeks, still getting stuck in straight handstand holds (they were really controlled today) and fall when I attempt to take a step
B. 12 alt leg switches in wall facing hold x 4, rest 60 sec

^ good
C. 6 wall-facing knee tucks x 4, rest 60 sec

https://youtu.be/ja_hMlqUsbk

Continuing to feel better, this is first set and they get challenging as sets go on and my shoulders get tired.
+
A. For time:
20 strict pullups
B. For time:
50 feet elevated ring rows

^ Skipped A/B this week I was short on time and my shoulders were tired. I attempted a few reps and was not feeling trying to push through a bunch of grindy half-assed reps.
C1. 10 alt DB snatch x 3, rest 30 sec
*all at heavy 10 from last week

=50lb – these felt solid! Consistent quality across sets
C2. 10 barbell bench press x 3, rest 90 sec
*all sets at 90% of heavy 10

= 80lb – great
D. Alt. EMOM 8 min:
min 1: 60 sec max TTB

= 17 reps (as 8/4/2/3) | 15 reps (as 7/4/2/2) | 14 reps (as 6/3/2/3) | 14 reps (as 5/3/2/2/2)

I feel like the first and third sets felt best. That first round of 8 felt very good and I’m starting to be able to play around with regripping during a set.
min 2: Rest
E1. 30ft plank walk x 4, rest 1 min
E2. 30 sec side plank ea. x 4, rest 1 min

^ good, did side plank resting on my hand, do you have preference hand over resting on elbow/forearm?

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

= 925 | 984 | 925
+
For time:
20 squat clean thrusters @ 95#
–rest 5 min–

= 2:57 – whoops accidentally did this with 90# 😬🤦🏼‍♀️ – did as quick singles and then tried to break up as “sets” of 5 with a slightly longer rest after the 5th rep (1-2 extra breaths)
For time:
40 thrusters @ 65#

=2:48 – woof! Did 8 then 7 then did sets of 5 or smaller for remaking reps.
+
20ft front rack walking lunge x 5, rest 90 sec
*increase loading

= 105lb (+10lb from LW) – felt real solid/strong and no pain.