Tuesday Jan 5th

 Sleep: 7:30 and 95% recovery woo hooo!

Mood: woke up deep in dream sleep so a little groggy but excited about training!

Stress: minimal 

A. Split Jerk; 8 singles building in load as you go; rest as needed 

Hit 155 for the 8th set. Felt hard but like I could do a little more!

B. Shoulder Press; 8 reps @ 65%, 8 reps @ 70%, 6 reps @ 80%, 6 reps @ 85; rest 2-3min bw sets (all same percentages as last week) 

Hit 60, 65, 75, and 80# idk what kool aid I drank today but these felt goooood!

C1. Strict Ring Dips + Support Hold; 8-15 reps + 7 sec support hold x3, rest 1min 
C2. Strict Chest to Bar Pull-ups; 6-8 reps + 7 sec bent arm hold x3; rest 2min  

Used a black band for the ring dips because I can’t do them unassisted - but I did the support hold unassisted!

I couldn’t quite get my chest all the way to the bar for the strict chest to bars. I can get like 1-2 inches away from my chest but even with a purple band (except maybe 4 reps total actually touched the bar) I couldn’t get all the way. Frustrating ☹️. And pull ups do not feel good on the elbow. Not a ton of pain but more noticeable than other movements for sure.

D1. Weighted Vest Ring Push up +FLR w/ ext rotation bias; 8-15 reps + 7 sec x3; rest 1min 

D2. Weighted Vest Inverted Row; 6-12 reps x 3 sets; rest 2min 

Couldn’t find a set of rings that would go low enough to the ground so the rings were about 2 feet off the ground. Which with a 14# weight vest was plenty challenging 😅 feeling super humbled and weak today!

Did 8 push ups and 10 rows. Really glad I don’t weigh an extra 14 pounds 🥵


On the 2min for 8 sets: 
7 Pull-ups 
9 DB STOH (choose load based on elbow) 
Easy Bike recovery until top of the 2min 

Did 25s - not bad at all. Working on my butterfly Pull ups

On the 2min for 8 sets: 
8 TTB 
12 Bar Facing Burpees 
*Easy bike recovery until the top of the 2min 

This was awful haha. Did all the T2B unbroken with my fancy new grips. Did 12 burpees until rounds 6 and 7 then I fell off a bit and did 12 for the last round. Died on this one.


*If you have extra time to do butterfly CTB Drills: 
A. 8 Progressive Low Bar Butterfly circles x 5
*start small and build the size of the circle every 2 reps
B. 4 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 movmement
C. 12 1-leg supported box CTB pullups ea. side x 6
*focus on timing on 'float' position w/ toes out in front. After 3 reps, build in speed"