2.8.21

Energy: 7

Soreness: 2-3 – shoulders, right fr delt and bicep tightness

Sleep: 7hr + Sleep Quality: 6

Motivation: 8

Training Quality: 8

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

= good, kick ups felt v strong/controlled today
+
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

= 10 reps – these are getting better/more controlled, also still get a little crashey when upper/mid back makes contact (like not super fluid) improving though!
+
4 sets:
20 alt shoulder taps in plank position
..immediately into..
16-20 alt shoulder taps facing away from wall
-rest 2 min between sets-

=
+
A. AMRAP UB strict pullups w/ red band w/ 3 sec chin over bar hold x 5, rest 2 min

= 3 | 3 | 3 | 2 | 2
B1. 4 rope pullups ea side x 5, rest as needed
B2. 25 sec hanging L hold x 5, rest as needed
*can break this up

= broke as 15/10 secs with short rest in between
C. 3 strict press x 5, rest 2 min
*heavy – across

= 90lb (+5lb from LW)
D. 3 bench press x 5, rest 2 min
*heavy – across

= 110lb (+5lb from LW)
+
10 min shoulder recovery of your choice- can be C/O Sym.. stretching.. CARs..

PM

For time:
20 2-DB box step overs
-rest 1 min-
100ft 2-DB FRWL
-rest 1 min-
20 2-DB box step ups
-rest 1 min-
100ft single arm DB OHWL
-rest 1 min-
40 alt DB snatch
-rest 1 min-
100ft single arm DB OHWL

= 12:56 – felt strong throughout. Tried to push pace throughout here, knowing it was short working time with rest in between, I was also dead and breathing very heavy at the end so felt like I pushed this appropriately.

Broke step overs into 12/8 with very quick (2-3sec) rest just to set DB down and recover grip. Step ups, same thing.

All walking lunge sets tried to push pace and step through on lunge, rested for 4-8sec (trying to shorten rest breaks lower than 10s when I can) at the 50ft mark.

DB snatch broke into 12/12/8/8 and kept rest breaks as short as possible (4-8sec).