4.19.21

Energy: 8

Soreness: none

Sleep: 7hr 20min + Sleep Quality: 7

Motivation: 8

Training Quality: 9

AM
3 sets:
5 per leg freestanding handstand kick ups (5 left / 5 right)
8 plate step ups on 10# plate
*https://youtu.be/2YRciwP6WBg
+
5 min playing with HS walks
+
A1. 12ft lateral HSW on wall each way (24ft total) x 5, rest as needed
A2. 2 wall walks + 12 alt shoulder taps on final walk x 5, rest as needed

^ missed this today
+
2 sets:
3 rope climbs
15 K pullups
-rest 3 min between sets-

= 1:59 | 1:57

Kept rest to 10sec or less btwn rope climb reps, and 15sec transition to PU. Rope climbs feel like getting faster/more efficient. PU did as 3’s and 2’s for 7 sets in first round and 4 then 3’s for 5 total sets in second round.
+
2 sets:
10 2-DB power snatch @ 35# ea
20 K HSPU
-rest 3 min between sets-

= 2:27 | 2:36

Split snatch into 2 sets of 5 for both rounds. 15ish second transition. HSPU as 4 sets of 5 both rounds with 10sec rest between, rest increased to more like 12sec during second round.
+
2 sets:
15 2-DB box step overs
22 TTB
-rest 3 min between sets-

= 2:40 | 2:53

Broke step overs as 8/7 both sets just quick drop to shake out hands. 15sec transition to TTB both rounds. TTB as all sets of 2 first round as drop take breath and right back up, I think this allowed me to move through these significantly faster than trying to knock out bigger sets.
+
10 min shoulder recovery of your choice- can be C/O Sym.. stretching.. CARs..

PM
1.1 Squat clean @ 85% x 4, rest 20 sec between lifts / rest 2 min between sets

= 140# – these felt very strong, quick and weight felt light! Really happy with reps across sets.

https://youtube.com/shorts/WjeJAGn8dX0?feature=share
+
Build to a heavy 4 FS

= 160# (Compare to 155# for 3 sets of 2 on 3.24)

https://youtube.com/shorts/2lK2Gr6hkHo?feature=share
+
A1. 15 barbell hip thrusts x 4, rest 90 sec

= 125#
A2. 15 russian KBS x 4, rest 90 sec

= 53#