3.5.21

Energy: 8

Soreness: 3 – lats/shoulders

Sleep: 7hr 20min + Sleep Quality: 8

Motivation: 8

Training Quality: 9

3 sets:
25ft plank walk
6 kick ups to wall ea leg leading
4 kick ups to freestanding ea leg leading

= solid
+
20 sec bent knee HS hold on wall + 10-14 alt shoulder taps x 4, rest as needed
*focus on hips stacking over wrists- you should feel like you might fall forward. If you do- roll out!
+
5 min playing w/ SHSPU

= 1 skull mat best make
+
3 Rounds @ smooth/recovery based effort:
20/16 cal Bike, Ski, or Row @ 30min effort pace
1 min TTB

= 13 | 14 | 18 – these felt so solid today, was able to do in larger sets too, started with sets of 7-9 reps throughout rounds.
Rest 1 min
20/16 cal Bike, Ski, or Row @ 30min effort pace
1 min strict pullups

= 14 | 15 | 16 – whoops didn’t these as kipping pull-ups. They felt really solid though! Similar to TTB I was able to start out with larger sets (6-8).
Rest 1 min
20/16 cal A/B or Echo Bike @ 30min effort pace
5 DL singles @ 60-70%

= 205# felt strong AF today! Strong and smooth going up.
Rest as needed bw sets
+
10 min easy C2bike