5.17.21

Energy: 7

Soreness: none

Sleep: 7hr 45min + Sleep Quality: 7

Motivation: 7

Training Quality: 7

AM
3 sets:
5 per leg freestanding handstand kick ups (5 left / 5 right)
6-8 plate step ups on 45# plate **note higher plate
*https://youtu.be/2YRciwP6WBg
+
5 min playing with HS walks – focus on pressing into the ground

https://youtube.com/shorts/hIdfHpEkQNw?feature=share
+
4 sets:
30 sec HS hold – face away
12 pushups
3 wall walks (Open standard)
-rest 90 sec-
+
Alt EMOM 30 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

KHSPU = 9 | 9 | 9 | 10 | 9

DU = 43 | 50 | 51 | 51 | 44

TTB = 9 | 9 | 9 | 9 | 9

WL = 65 | 68 | 72 | 72 | 68

Pull-ups = 8 | 8 | 9 | 8 | 9
+
10 min shoulder recovery of your choice- can be C/O Sym.. stretching.. CARs..

PM
Accumulate, for quality: 4-6 Squat cleans @ 5# increase

= worked up to 150 and ended up going back down to 145 bc technically started to get shitty and wasn’t feeling clean (no pun intended) so wanted to back it down and focus on technical.
+
Build to a heavy 2 FS for the day

= 165lb
+
AMRAP-1 FS @ 85% of heavy 2 x 3, rest 3 min btw sets

= 140lb for 6 | 7 | 6

https://youtube.com/shorts/GbcbCIF9ozM?feature=share
+
A1. 10 barbell hip thrusts x 4, rest 90 sec
*increase loading

= 140lb
A2. 6 double hamstring curl eccentrics w/ sliders x 4, rest 90 sec

= good