6.7.21

Energy: 8

Soreness: none

Sleep: 7hr 30min + Sleep Quality: 9

Motivation: 8

Training Quality: 8

AM
*missed last week
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

^ good
+
5 min playing with HS walks – focus on pressing into the ground

= alternated back and forth between walking into wall and out on floor, no significant improvements/distances today. Was coming back down often in the direction that I had kicked up from despite trying to focus on letting my weight carry me in the opposite direction.
+
For time:
12-9-6
KHSPU to 1″ deficit
Hang power cleans @ 115#
-rest 5 min-
For time:
20 TTB
40 2-DB FS @ 35# ea
20 TTB
-rest 5 min-
AMRAP 8 min:
5 K Pullups
10 alt DB snatch @ 25#

= 6:14 – HSPU is sets of 4’s/3’s/3’s respectively and hpc in sets of 2’s and 3’s throughout all sets/reps. Kept rest to 10sec between rounds on the hspu, tried to limit rest on bb and get straight to it to get first few reps in.

= 7:04 – first set of TTB in sets of 5’s to 15 then a set of 3/2, DB FS in sets of 6’s (started with a set of 8 and ended with 2 sets of 4) second set of TTB in sets of 4’s and ended with 3/3/2.

= 8+9 on the AMRAP
+
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. 5# increase

= 125lb – felt smooth, strong
+
AMRAP-1 FS @ 95% of heavy 2 x 4, rest 3 min btw sets

= 155lb for 5 | 5 | 5 | 5

Video of final set, all sets felt great I should have gone for 6 in the first set and possibly second too. Still noticing in toes a bit and happened on all sets today.

https://youtube.com/shorts/Ky6G3jthdUM?feature=share
+
1.1 Hand release DL x 4, rest 10 sec btw DL / rest as needed btw sets
*all at 85-90% of last week’s heavy cluster

= 235lb (87%) – felt great/strong