Tuesday dec 15th

 Sleep - almost got 7 hours, was in bed for 7:40 but just woke up a couple times during the night. I did a meditation and everything! Recovery was good though - 76%. 

Mood - feeling good today! A weee bit tired but mostly excited for these next couple days and then vacation 🙌🏼

Stress - minimal. Life and work are good.

A. Shoulder Press; 10 reps @ 60%, 8 reps @ 70%, 6 reps @ 75%, 4 reps @ 80%; rest 2-3min bw sets (use tough single you hit last week for percentages) 

10 @ 55, felt good

8 @ 65 - on rep 6 got a little sticky and felt a little lean but was able to get through. No pain in the elbow but it just feels like it’s got too much air in it if that makes any sense at all haha 

6 @ 70 - tough but doable 

4 @ 75 - hard 

B1. Chest Supported KB Row; 8-12 reps x 3 sets; rest 30-60 seconds 

20# nice and toasty by the end of the last set  probably could have gone heavier but was worried about the elbow with dips

B2.. Dips (using matador style dip); 8-12 perfet reps x 3 sets; rest 30-60 seconds 

These were tough  feeling a little twinge on the elbow and tried to prevent full hyperextension lock out at the top. Used one loop of the purple band for assistance.

C1. On Bench DB Y Raise; 8-12 reps x 2 sets; rest 45 seconds 

Felt like I couldn’t keep my upper trap from doing all the work on the left so I scrapped the weight on the left side. 

C2. DB Cuban Press; 8-12 reps x 2 sets; rest as needed bw sets 

These were a killlerrrrr burn with only 5 pounds haha. 

Overall after all that elbow is awake but not painful. Maybe 2/10 sore.

10min EMOM: 
Odd: 6-12 Pull-ups 
Even: 6-12 K HSPUs 

Sore on the elbow on round 3 of the pull ups and I Landed kinda hard and made my neck sore on the first round of the HSPUs so I went realll slow on the rest of them haha 

10min EMOM:
Odd: 8-12 TTB 
Even: 8 Burpee Box Jump Overs @ 20" 

Thought I messed up timing hence my confused face at the end of the video haha. Also hit my shin niicceee and hard. Realized after watching the video I accidentally did 7 instead of 8 BBJO for the first two rounds because apparently I can’t count and workout at the same time.

Tried using grips because I hate them but my hands were sore and I figured I should practice. Gave up halfway through cause without the tape already on the bar I wouldn’t have been able to use the grips haha.

https://youtu.be/02_gHgGv2LE


*If you have extra time to do butterfly CTB Drills: 
A. 5 Low Bar Butterfly circles (you can break these up into smaller sets and accumulate the reps that way) x 6
https://youtu.be/RapULkHP_20?list=UUCDN1sR31E6uSu6TJvaTijQ
B. 3 Paused Butterfly follow throughs x 6 (Again, break these up as you need to. Start with singles)
C. 5 1-leg supported box CTB pullups ea. side x 4
*focus on timing on 'float' position w/ toes out in front 

These were fun! Kershel was there to give me some good old fashioned tactile cues for the butterfly rhythm which helped a ton. I was able to do 4-5 half range ones but definitely need to work on pulling strength