12.21.20

Energy: 4 (morning) improved through day

Soreness: 3 – lats, shoulders

Sleep: 9 hr + Sleep Quality: 6

Motivation: 5 (morning) 7 (afternoon)

Training Quality: 8

AM
A. 10 min HSW walk practice

= better today! 4 steps max distance. Tried to practice/think more about where my feet were when above my head like we talked about and pushing as much as I could out of shoulders.
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

= solid

https://youtu.be/-d8JVpsKRpQ

https://youtu.be/7rtHbN93YNg
+
A. For time:
25 strict pullups

= 7:38
B. For time:
50 feet elevated ring rows w/ 14# weight vest

= 5:04
C1. 12 alt DB snatch x 3, rest 30 sec
*all at heavy 10 from last week

= 50lb DB – feeling stronger, faster, more efficient
C2. 12 barbell bench press x 3, rest 90 sec
*all sets at 90% of heavy 10

= 90lb – solid, fairly easy across sets

D. Alt. EMOM 12 min:
min 1: 30 sec straddle V-ups
min 2: 30 sec hollow hold on GHD
min 3: 30 sec GHD sip extensions w/ 25# plate on chest

^ good

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

= 955 | 984 | 984
+
For time:
15 squat clean thrusters @ 105#

= 2:46
–rest 3 min–
For time:
40 2-DB thrusters @ 25# ea
–rest 3 min–

= 2:00
1 x AMRAP UB WB set- 14# to 9ft

= 52
+
15ft front rack walking lunge x 5, rest 90 sec
*increase loading

= 115lb (+10 from LW)