7.19.21

Energy:

Soreness:

Sleep: 7hr 30min + Sleep Quality: 8

Motivation:

Training Quality:

EMOM 10 min: 2 deficit KHSPU – pick a deficit that you can do 2 UB to

= 2x15lb plates
+
Every 45-60 sec x 10 sets: 1 strict HSPU negative to 45+15# plate deficit
+
20-30 sec parallette HS hold on wall x 4, rest as needed
+
EMOM 6 min:
30 sec max strict pullups
..into..

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

= 6 | 5 | 5 | 4 | 4 | 4 | 4 | 4 | 4 | 4
+
For time:
6 squat cleans @ 88%

= 155lb for 3:04
+
10 min shoulder recovery of your choice- can be C/O Sym.. stretching.. CARs..