1.22.21

Energy: 6

Soreness: 4 – lats/shoulders

Sleep: 6hr 40min + Sleep Quality: 9

Motivation: 7

Training Quality: 6

3 sets:
20ft plank walk
5 kick ups to wall ea leg leading
3 kick ups to freestanding ea leg leading

= solid – left leg leading kick ups improving
+
20 sec sideways hold on wall ea way x 4, rest as needed
*https://youtu.be/ZtZ7P7AMzbM

= This was a shitshow on Friday, I practiced again on Sunday and was much improved and was able to complete all 4 sets with solid quality. Tried to focus on stacked body position and feeling balance point upside down.

Friday I was trying to pivot into the correct position rather than just kicking straight up into the position (thanks for the help!)

+
Every 20 sec x 12 sets:
1 deficit S.HSPU negative (use 35# plates) + 1 kipping HSPU (kick up from bottom of negative)
*rest 2 min after set 6

= so happy about these! Felt really strong! They definitely got challenging into the second set and had one miss. For some reason much stronger/more consistent than the 25lb plate deficit LW.
+
Every 3 min x 3 sets:
15 cal AB
10 box jump overs
10 thrusters @ 75#
+
Every 3 min x 3 sets:
200m AAR
40 DU
10 power snatch @ 65#

= second week in a row body was straight not feeling the high HR …. Breathing heavy for seemingly no reason. I started out trying to hold pace/rest breaks but switched to a little longer rest after second set of first block. Thrusters were most “difficult” like felt most challenging today (which normally that weight feels better for me) and DU’s all sets unbroken (stoked about consistency improvement on these).
+
A1. 12 single leg DB glute bridges ea x 3, rest 1 min
A2. 4 band assisted nordic curl eccentrics x 3, rest 1 min
*hook band to rig – use the new set up thingy
A3. 15-20 sec copenhagen plank ea x 3, rest 1 min