3.22.21

Energy: 6 – week leading up to period, energy generally felt a little lower most of the week.

Soreness: minimal

Sleep: 9hr 20min + Sleep Quality: 8

Motivation: 6

Training Quality: 6

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

^ good
+
5 min playing w/ freestanding kick up into roll out (on mat!)

^ yikes
+
5 min playing with HS walks

= hit 8 steps x3 today! Woo loving the increase in consistency/distance. 2 videos

https://youtube.com/shorts/v3O0x9gyc_M?feature=share

https://youtube.com/shorts/rxQhLtmz47I?feature=share
+
AMRAP UB Kipping pullups x 4, rest 90 sec between sets

= 10 | 10 | 11 | 9
+
AMRAP UB KHSPU x 4, rest 90 sec

= 12 | 9 | 10 | 8
+
AMRAP UB TTB x 4, rest 90 sec

= 8 | 8 | 8 | 7 – grip limiter
+
A1. 25 sec hanging Lsit hold x 4, rest as needed
A2. 20 hollow body rocks 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 + 1 hang squat clean
*start @ 70% and build by feel

= “felt” tougher/heavier today, worked up to 155lb (missed the hang squat clean – like didn’t read it in programming missed it) so was only doing the squat clean, wasn’t feeling great on extension today but not terrible. Looked better in video that how it was feeling.

https://youtube.com/shorts/_Lte0EtxQuc?feature=share
+
3 BS x 3, rest as needed
*80-90%

=190lb (86%) felt strong but a little slow, 3rd rep felt a little grindy but looked better/easier in video than how it felt.

https://youtube.com/shorts/3kx1xLM3cKk?feature=share
+
Every 2 min x 10 sets:
225m ski @ strong but sustainable pace

= solid, breathing felt good, kept pace a bit slower than LW (approx 2:10 vs. 2:07).