Mon Jan 12th

 Sleep: got 7 hours! Recovery still not great - about 34%  not sure why 

Mood: reading a really good book series right now so that’s been pulling my attention haha 

Stress: minimal 

Full Body Warm-up: https://www.youtube.com/watch?v=2MeFs5dMURA&list=PLVR7OsPPPm0oEaIo8l-AoMeF8ZUF7KBCr&index=13

Loved this warm up! 

A. Split Jerk; build to a tough single for the day 

Hit 165! Haven’t hit this in a while 

B. Shoulder Press; 8 reps @ 65%, 6 reps @ 75%, 4 reps @ 85%, 4 reps @ 90; rest 2-3min bw sets  

These felt good! Ended at 85#

C1. Strict Ring Dips + Support Hold; 8-15 reps + 7 sec support hold x4, rest 1min 
C2. Strict Chest to Bar Pull-ups; 6-8 reps + 7 sec bent arm hold x4; rest 2min  

These are still SUPER hard. I used the red band for the ring dips and ended up doing negatives for chest to bar pull ups. I also went out of order and did the conditioning first so these were towards the end and I was pretty taxed. Is that bad? I find if I do the conditioning first I tend to perform better whereas if I leave it until the end I’m hungry and tired by then and it’s harder to push myself. 

I won’t lie I only did 2 sets of each because I’m a wimp and my hands hurt really bad and these were extra hard today. (I did use grips for the conditioning portion pull ups and that helped a lot!)

D1. Weighted Vest Ring Push up +FLR w/ ext rotation bias; 8-15 reps + 7 sec x4; rest 1min 
D2. Weighted Vest Inverted Row; 6-12 reps x 4 sets; rest 2min 

These were tough. I found low rings this time and did 8 reps of the push ups. Also had a 20# vest this time cause I couldn’t find a 14# one

Rows were better than push ups ! Did 10 reps each round. Mild elbow soreness with the pull ups and the rows.

Confession I only did 2 rounds of this too. My upper body was toast at this point 😬

20min EMOM: 
Min 1: 10-12 Cal Row 
Min 2: 30 Sec AMRAP Pull-ups 
Min 3: 10-12 Cal Bike 
Min 4: 30 Sec AMRAP Double Unders 

This was fun 😅 HR was AB round 180 the whole time. I did 8 butterfly pull ups (two sets of four) and 30 double unders every round. I did 10 cals on the rower which started at like 35 seconds and ended around 40-42. Then I did 10 cals on the assault bike which took 22 to 35 seconds at the end.

Realized my rope is unraveling at the end of the workout. Sad day!

*If you have extra time to do butterfly CTB Drills: 
A. 10 Progressive Low Bar Butterfly circles x 6
*start small and build the size of the circle every 3 reps
B. 4-5 Paused Butterfly follow throughs x 8 (Again, break these up as you need to. Start with singles)
*continue to build tolerence and control at the bottom range of the movement
C. 14 1-leg supported box pullups ea. side x 6
*focus on timing on 'float' position w/ toes out in front. Every 3 reps, build in speed