Day 234 8/4/20

Day score 6: Feel really tired today. Hard to get focused.

8/4

2-4 UB S.HSPU x 5-11, rest as needed

*focus on changing directions quickly when your head makes contact with the mat. 

**progress total volume either by increasing reps p/ set or total number of sets

+

4,4,4,3,2,2,1,2,2,1,1 – no longer could hit sets of 2. Struggled with these today a bit!

A1. 6-8 2-DB Z-press + 20-30 sec 2-DB OH hold in Z-press position (legs extended and in front of you) x4, rest 90 sec

8,7,6,7 – WOW. These were so challenging! Shoulders were basically to failure at the end of the holds lol. Love it

*as heavy as you can 

A2. AMRAP UB pike HSPU to 1″” deficit (toes or knees on box) x4, rest 90 sec

16, 16, 11, 11 – first two sets felt great but the z press definitely came into effect on these on the second 2 sets

**this week- use the parallettes and create a 1″” deficit from there

B. 20 tricep extensions (use cable machine if you can- if not, switch to OH tricep extensions) x4, rest as needed

Had to do OH extensions.

+

4-5 sets:

20 cal ski @ strong effort

-rest 20 sec-

AMSAP wall-facing HS hold

–rest 4 min between sets–

:39.0,:39.0, 38.6, 39.4, 39.0 – ski

:50, :53, :40, :55, :51 – holds

This still hurt like half an hour later haha. Sprint work is fun