5.24.21

Energy: 7

Soreness: 2-3ish hamstrings, glutes

Sleep: 7hr + Sleep Quality: 6-7

Motivation: 7

Training Quality: 6-7ish

AM
3 sets:
5 per leg freestanding handstand kick ups (5 left / 5 right)
8-10 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

= good, no significant changes/improvements this week.
+
For time:
15-12-9
KHSPU
Hang power cleans @ 105#
-rest 5 min-
For time:
15-12-9
TTB
FS @ 105#
-rest 5 min-
For time:
15-12-9
KPullups
STOH @ 105#

= 7:05 first part, 7:13 second part

This buried me! I loved it haha I think I was pretty wiped energy wise by the time I got to this (combined both sessions and did at the same time so this was the last thing I did for the day) the barbell cycling was tough/challenging I think bc my body hasn’t been doing it. Definitely felt like I was pushing harder here than I have in awhile, felt nice but tough and I know it’ll come back but in the moment I was a little frustrated. Gymnastics felt great though, while I felt a little weak/frustrated I was also super happy and proud of being able to combine the gymnastics and bb movements and excited to build on it.
+
10 min shoulder recovery of your choice- can be C/O Sym.. stretching.. CARs..

PM
Every 90 sec x 10 sets:
1 clean pull + 1 squat clean
*focus on set up – engaging lats. Reset before squat clean. Build to a heavy for the complex

= 145# didn’t feel GREAT today (energy a bit low) but overall decent.

https://youtube.com/shorts/r6RH6k1-kFI?feature=share

^ 145# in video
+
AMRAP-1 FS @ 90% of heavy 2 from last week x 4, rest 3 min btw sets

= 150lb (91%) for 4 | 4 | 4 | 3

https://youtube.com/shorts/avpMy39BBzM?feature=share

^ video of one set of 4, working on the dipping into toes, I’ve noticed this too and trying to sit back in heels more, do you have any suggestions to correct?
+
1.1.1 Hand release DL x 4, rest 10 sec btw DL / rest as needed btw sets
*build to a heavy cluster

= 215 | 235 | 245 | 255

https://youtube.com/shorts/ANHG2BKUS7I?feature=share

^ video of 255# these felt solid/strong today