1.25.21

Energy: 7

Soreness: slight shoulder fatigue otherwise minimal

Sleep: 7hr + Sleep Quality: 8

Motivation: 7

Training Quality: 8

AM
3 sets:
5 per leg freestanding handstand kick ups (5 left / 5 right)
10 scap pushups from elbows
10 hollow bodyrocks

= left leg leading freestanding kick ups significantly improved feeling much more controlled
+
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

= 12 reps (maybe more) much more controlled than LW, very little “flopping”
+
4 sets:
20 alt shoulder taps in plank position
..immediatley into..
12 alt shoulder taps facing away from wall
-rest 2 min between sets-

= improved significantly over LW in HS position shoulder taps, still not getting quite to my shoulder but focused on shifting my weight and pulling my hand off floor controlled and keeping body stacked/tight
+
A. AMRAP UB strict pullups w/ red band w/ 3 sec eccentric x 5, rest 2 min

= 2 | 3 | 2.5 | 3 | 2
B1. 2 rope climbs x 5, res as needed

= all reps in 2 pulls, rested 10sec between reps
B2. 20 sec hanging L hold x 5, rest as needed
*can break this up

= same as last week (2 sets of 10 on L hold)
C. 4 strict press x 5, rest 2 min
*heavy – across

= 85lb
D. 4 bench press x 5, rest 2 min
*heavy – across

= 105lb
+
10 min shoulder recovery of your choice- can be C/O Sym.. stretching.. CARs..

PM
For time:
50 2-DB DL
40 alt 1-DB OHWL steps
30 2-DB box step overs
20 alt 1 DB hang squat cleans
10 2-DB devil’s press

= 9:41 – this felt solid, very minimal rest breaks, quick transitions and breathing felt good. Broke DL as 12/12/12/8/7 with one quick breath to set DB down for a second as rest. OH WL steps, alternated arms every 8 reps. Box step overs 8 reps then sets of 6 to finish. Hang squat cleans unbroken and devils press as singles as fast as I could go.