Energy: 6
Soreness: 4 shoulders
Sleep: 6hr + Sleep Quality: 7
Motivation: 4
Training Quality: 6
AM
Prep:
3 x through:
5 cook squats
10 pressing snatch balance – empty barbell
6 handstand “cat-cows” on wall
*https://youtu.be/nsAHPxf1jlM
+
A1. 1 snatch balance @ heavy x 6, rest 30 sec
= 100lb
A2. 3 TNG squat snatch @ mod x 6, rest 90 sec
*slight weight increase from last week
= 75lb – wow I read this rep scheme backwards, and completely wrong in generally … I did 6 sets of 6 FACE PALM! Haha no wonder I couldn’t go up in weight from LW
B1. 10-15 2-KB seated strict press @ 26# ea x 3, rest 1 min
= 12 reps across sets
B2. 8-10 2-DB standing push press @ 35# ea x 3, rest 2-3 min
= 10 reps across sets
C1. 45 sec seated banded rows x 3, rest 1 min
= red band – 25 | 24 | 25
C2. 45 sec 2-KB bench press x 3, rest 1 min
*choose a weight that you can move for 45 sec straight
= 26lb KB – 22 | 21 | 22
D1. 10 stagger stance 1-KB russian swings ea x 3, rest 1 min
= 35lb KB
D2. 15 unloaded single leg glute bridges x 3, rest 1 min
= good
PM
E2MOM x 30 min:
30 sec standing C2bike fo max cals – damper at 8
1:00 easy spin – damper at 1
30 sec rest
= first round got 13 cals and in 2 additional sets randomly throughout, then 12 cals for all remaining sets.
