6.28.21

Energy: 8

Soreness: none

Sleep: 8hr + Sleep Quality: 8

Motivation: 8

Training Quality: 8

5 sets:
10 sec HS hold on wall w/ L arm elevated
10 sec HS hold on wall w/ R arm elevated
30-40 sec HS hold w/ both hands on plate
-rest as needed-
*use a yellow plate

= Good. Did 30sec on the both hands portion, rested 2min in between sets.
+
3 sets, each for time:
10 deficit KHSPU @ 2″
50 DU
20 TTB
-rest 3 min btw sets-

= 3:23 | 3:39 | 3:37

Did HSPU in 4/3/3 for 2 sets and 4/4/2 for one set – kept rest to 10sec throughout between sets.

All DU sets unbroken/no trips

TTB in sets of 4/4/4/4/2/2 first set, 5/4/4/3/4 second set, and 4/3/3/4/2/2/2
+
EMOM 5 min:
20 sec max strict pullups
..into..
EMOM 10 min:
20 sec banded strict pullups – choose a band that allows you to do at least 3 reps

= 2 reps on all sets of strict pull-ups

= 5 reps on first set followed by 4’s for remaining 9 sets on second emom
+
For time:
15 squat cleans @ 75%

= 4:37 time at 130lb
+
10 min shoulder recovery of your choice- can be C/O Sym.. stretching.. CARs..