Energy: 7
Soreness: minimal
Sleep: 6hr 45min + Sleep Quality: 6
Motivation: 8
Training Quality: 8
AM
3 sets:
5 per leg freestanding handstand kick ups (5 left / 5 right)
12 scap pushups from elbows
12 hollow bodyrocks
= right leg leading kick ups feeling very controlled, able to hold in hs position for 2-3seconds on multiple reps.
+
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
+
Accumulate, for quality: 50 shoulder taps in sideways HS hold
*25 ea way – the hand closes to the wall touches your shoulder. Focus on pressing the planted hand HARD into the ground and shifting your weight over that planted hand. Watch your elbow hitting the wall!
= did in sets of 5/arm then rested 1-2min
+
EMOM 10 min:
20 sec max strict pullups
= 3 | 3 | 2 | 3 | 2 | 2.5 | 2 | 2 | 2 | 2
First 3 sets first 2 were doubles, moved to singles after that.
+
EMOM 10 min:
20 sec max pike HSPU
= 7 | 7 | 5 | 5 | 6 | 6 | 6 | 6 | 5 | 6
+
EMOM 10 min:
30 sec max hollow body rocks
= 10 | 11 | 11 | 11| 12 | 11 | 10 | 10 | 10 | 10
+
10 min shoulder recovery of your choice- can be C/O Sym.. stretching.. CARs..
PM
AMRAP 14 min:
30 alt 1-DB hang squat cleans
5 BBJO
30 1-DB STOH (alt every 5 reps)
5 BBJO
30 alt 1-DB snatch
5 BBJO
= 2+3
