3.15.21

Energy: 6

Soreness: 4 – traps/shoulders

Sleep: 7hr 20min + Sleep Quality: 7

Motivation: 7

Training Quality: 7

AM
3 sets:
5 per leg freestanding handstand kick ups (5 left / 5 right)
20 sec single arm plank ea
12 hollow bodyrocks w/ 10# plate OH
+
5-10 min playing w/ FS HS holds + walks

= yay!! Got a solid 9 steps today! That’s a PR steps/distance!!

https://youtube.com/shorts/LYXb3_ZyZ3c
+
AMRAP UB Kipping pullups x 4, rest 2 min between sets

= 9 | 10 | 11 | 9
+
AMRAP UB KHSPU x 4, rest 2 min

= 14 | 11 | 10 | 11
+
AMRAP UB TTB x 4, rest 2 min

= 7 | 8 | 8 | 9
+
A1. 20 sec parallette Lsit hold x 4, rest as needed
A2. 16 alt single leg Vups x 4, rest as needed
+
10 min shoulder recovery of your choice- can be C/O Sym.. stretching.. CARs..

PM
EMOM 8 min:
1 squat clean
*build from 80-100% by feel

= 130 start, ended at 155lb

Pumped! I missed 155# twice last Monday and had a belt on. Hit it solidly and much better hip extension and no belt.

https://youtube.com/shorts/N-ncS4NpzmI
+
4 BS x 3, rest as needed
*75-80%

= 175lb (no belt first set) this felt stronger than the 160lb from last week.

https://youtube.com/shorts/aeTmqbU5rGU
+
Every 2 min x 10 sets:
200m ski @ strong but sustainable pace

= pace < 2:10 throughout