5.3.21

Energy: 7

Soreness: none

Sleep: 9hr 20min + Sleep Quality: 9

Motivation: 7

Training Quality: 7

AM
3 sets:
5 per leg freestanding handstand kick ups (5 left / 5 right)
8-10 plate step ups on 25# plate
*https://youtu.be/2YRciwP6WBg

= did 8’s on the plate step ups, felt stronger and more stable than LW.
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5 min playing with HS walks

= solid! Best session I’ve had with these in awhile.

https://youtube.com/shorts/XHRDq3nYY80?feature=share
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A1. 15ft lateral HSW on wall each way (30ft total) x 3-4, rest as needed

= did 3 sets ea way total – shoulders start to feel fairly fatigued by the end of these. Keeping rest to 2min between sets. Right hand leading is stronger/more consistent.
A2. 3 wall walks + 15 alt shoulder taps on final walk x 3-4, rest as needed

= 3 total sets
+
For time:
50 KHSPU
*5 min cap

= 47 reps at time cap. Started out with 2 sets of 6 then 2 sets of 5 then 2 sets of 4, then 4 sets of 3, then 2 sets of 2. Tried to keep to 10sec rest and for the most part, stuck to that, increasing slightly to 12-15sec at times towards the end.
+
For time:
50 TTB
*4 min cap

= 46 reps at time cap. Started with 4 sets of 4 then went to 3’s then 2’s at 25 reps so reps (25-46 were in 2’s).
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For time:
40 kipping pullups
*4 min cap

= 3:59 did the first half in sets of 4’s then 3’s then went to a few 2’s and last 12 reps as fast singles.
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Accumulate, for quality:
20 uneven grip rope pullups ea way
60 sec single arm hang from rings ea side
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10 min shoulder recovery of your choice- can be C/O Sym.. stretching.. CARs..

PM
1.1 Squat clean @ 90-94% x 3-4, rest 20 sec between lifts / rest 2 min between sets

= 2sets at 145lb and 2 at 147lb (percentage was supposed to be 148-155lb today).

https://youtube.com/shorts/GTSp35Bp6Lw?feature=share
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2-3 FS @ 85-90% x 4, rest as needed

= 155lb for 2×4

https://youtube.com/shorts/sj_Uvb_fZ4k?feature=share

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A1. 15 barbell hip thrusts x 4, rest 90 sec
*increase loading

= 125lb
A2. 20 stagger stance single arm russian KBS x 4, rest 90 sec
*10 ea side