1.18.21

Energy: 7

Soreness: 3/4 shoulders/lats, hamstrings

Sleep: 8hr + Sleep Quality: 9

Motivation: 7

Training Quality: 8

AM
3 sets:
5 per leg freestanding handstand kick ups (5 left / 5 right)
10 scap pushups
10 arch body rocks

= good, left leg still giving me a hard time but getting more consistent
+
Wall facing handstand forward roll -with split leg position
(so pull 1 leg off of the wall and then roll- like a 1/2 freestanding position)
Accumulate 8-12 reps

= did 9 reps, 3 of these were decent the other 6 I basically flipped onto my back…. they got better as reps went on and I think at least got the feeling once/twice of what this is supposed to look/feel like
+
4 sets:
20 alt shoulder taps in plank position
..immediatley into..
10 alt shoulder taps facing away from wall
-rest 2 min between sets-

= had a pretty hard time getting the facing away from wall taps ….. towards last set was getting multiple reps (6 in last set), first two sets was getting 1-3 reps before falling with multiple attempts. The more pressed out of shoulders they got better, generally was struggling with balance.
+
A. AMRAP UB strict pullups w/ red band w/ 3 sec eccentric x 5, rest 2 min

= 2 | 3 | 2 | 2 | 2
B1. 2 rope climbs x 4, res as needed

= good
B2. 20 sec hanging L hold x 4, rest as needed
*can break this up

= did as 2sets of 10sec for each round
C. 5 strict press x 5, rest 2 min
*heavy – across

= 80lb
D. 5 bench press x 5, rest 2 min
*heavy – across

= 100lb
+
10 min shoulder recovery of your choice- can be C/O Sym.. stretching.. CARs..

PM
2 x AMRAP UB WB @ 14# , rest 2 min between sets

= 61 | 42
+
For time:
50 cal row
500ft unloaded walking lunge
50 cal C2bike

= 12:56 – bike time 3:05, row time 3:21.