Energy:
Soreness:
Sleep: + Sleep Quality:
Motivation:
Training Quality:
*Made up build to heavy FS single from Monday*
= 195lb
https://youtube.com/shorts/Xib7ZSnAXsY?feature=share
3 sets:
20 sec single arm front plank w/ feet elevated on bench ea
6 kick ups to wall ea leg leading onto a 2×45# + 25# plate – this will make you have to kick up harder
5 kick ups to freestanding ea leg leading
+
A. 3-5ft HSW walk into wall x 5, rest as needed
B1. 4-5ft lateral walk ea way x 3, rest 1 min
4-5ft in one direction and then go the other direction right away – without coming off of the wall
B2. 22 alt shoulder taps x 3, rest 1 min
B3. 12 alt scissor switches on wall – facing away x 3, rest 3 min
+
Alt EMOM 10 min:
min 1: 6 strict press
min 2: 6 bench press
*slight weight increase
= 100lb bench (+10lbs from LW) and
+
*missed last week
Every 90 sec x 10 sets:
5 BBJO AFAP – work on sprinting here. Easy spin on bike between sets
+
Alt EMOM 10 min:
min 1: 6 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 increase the height of the box
