6.4.21

Energy:

Soreness:

Sleep: + Sleep Quality:

Motivation:

Training Quality: 8

3 sets:
15 sec single arm front plank w/ feet elevated on bench ea
6 kick ups to wall ea leg leading onto a 45# plate – this will make you have to kick up harder
5 kick ups to freestanding ea leg leading

= kick ups to plate were tough but got better/more consistent.
+
A. 3-4ft HSW walk into wall x 5, rest as needed
B1. 3ft lateral walk ea way x 3, rest 1 min
*3ft in one direction and then go the other direction right away – without coming off of the wall
B2. 16 alt shoulder taps x 3, rest 1 min
B3. 10 alt scissor switches on wall – facing away x 3, rest 3 min

= good ^ handstand walking into wall getting stronger/more consistent.
+
Alt EMOM 10 min:
min 1: 10 strict press
min 2: 10 bench press
*mod-weigh across – this is a lot of reps with not much rest to keep that in mind when you choose your weights

= 85# for bench and 75# for strict press. Maybe should have gone a little lighter, these got tough getting into the third sets. Also trying to not be such a baby with weights and push it a little (I’d rather go for it and have some failures than keep sandbagging).
+
Every 90 sec x 8 sets:
5 BBJO AFAP – work on sprinting here. Easy spin on bike between sets

= was finishing burpees in 19seconds consistently throughout rounds.
+
Alt EMOM 10 min:
min 1: 5 weighted vest speed pushups *time each set
min 2: 2-3 seated box jumps to 24″ *sit at parallel. If this feels good, add a plate to increse the height of the box