7.12.21

Energy: 7

Soreness: none

Sleep: 7hr 45min + Sleep Quality: 7

Motivation: 6

Training Quality: 7

EMOM 10 min: 3 deficit KHSPU – pick a deficit that you can do 3 UB to

= 15+10lb stacked plates
+
Every 45 sec x 10 sets: 1 strict HSPU negative to 45# plate deficit

= good, got a little crashy or faster descent after round 5
+
15-25 sec parallette HS hold on wall x 4, rest as needed

= welp … I couldn’t do this, couldn’t kick up into hs position from the paralette, any tips or substitutes or suggestions?
+
EMOM 6 min:
25 sec max strict pullups

= 4 | 3 | 3 | 3 | 3 | 3
..into..
EMOM 10 min:
25 sec banded strict CHIN-UPs – choose a band that allows you to do at least 3 reps

= 7 | 5 | 5 | 4 | 4 | 5 | 4 | 4 | 4 | 4

First 2 rounds w/small green band then went to red+blue thin bands
+
For time:
8 squat cleans @ 85%

= 150lb for 3:15
+
10 min shoulder recovery of your choice- can be C/O Sym.. stretching.. CARs..