5.10.21

Energy: 7

Soreness: 3-4 right shoulder/felt tightness

Sleep: 8hr 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 35# plate **note higher plate
*https://youtu.be/2YRciwP6WBg

= 8 reps on plate step ups
+
5 min playing with HS walks – focus on pressing into the ground

= nothing significant, 6 steps one time for a max distance today.
+
4 sets:
30 sec HS hold – face away
10 pushups
2 wall walks (Open standard)
-rest 90 sec-

= good
+
Alt EMOM 24 min:
min 1: 30 sec max KHSPU
min 2: 30 sec max DU
min 3: 30 sec max TTB
min 4: 30 sec max distance walking lunge steps
min 5: 30 sec max pullups – kipping
min 6: Rest

= 8 | 7 | 9 | 8 on hspu

52 | 52 | 50 | 52 on DU’s all unbroken, woo!

9 | 10 | 9 | 10 on TTB all in 3 sets all starting with a set of 4

60 | 64 | 62 | 68 on WL

10 | 9 | 9 | 9 on PU all in 3 sets starting with a set of 4
+
10 min shoulder recovery of your choice- can be C/O Sym.. stretching.. CARs..

PM
Accumulate, for quality: 6-10 Squat cleans @ 93-96%

= Did 7 total reps at 150×2 | 152×2 | 154×3

https://youtube.com/shorts/3HUCt4TCBzM?feature=share
+
2 FS @ 88-94% x 4, rest as needed

= 160lb (86%)

https://youtube.com/shorts/ES71xXwNktc?feature=share
+
A1. 12 barbell hip thrusts x 4, rest 90 sec
*increase loading

= 135
A2. 6 double hamstring curl eccentrics w/ sliders x 4, rest 90 sec