7.5.21

Energy:

Soreness:

Sleep: + Sleep Quality:

Motivation:

Training Quality:

5 sets:
15 sec HS hold on wall w/ L arm elevated
15 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
+
Establish a max height deficit KHSPU
+
EMOM 10 min: 1 strict HSPU negative to 45# plate deficit

^ missed HSPU work
+
EMOM 6 min:
20 sec max strict pullups
..into..

= 3 | 2 | 2 | 2 | 2 | 2
EMOM 10 min:
20 sec banded strict CHIN-UPs – choose a band that allows you to do at least 3 reps

= 4 | 5 | 4 | 4 | 4 | 4 | 4 | 4 | 4 | 4

All with smaller green band (same as last week)
+
For time:
10 squat cleans @ 80%

= 140lb for 2:53 first 2 reps we’re about 15sec apart then upped to 20sec for remainder
+
10 min shoulder recovery of your choice- can be C/O Sym.. stretching.. CARs..