Nov 16th

HRV today: 88 green (+3 from yesterday)

Went to get a massage yesterday, mostly because I had nothing else to do and it sounded nice. Just like everyone, my traps are one of my favorite spots in a massage, followed by my forearms. Felt great after a 1 hour massage total body. That's something I should do more often! My traps are a little sore from yesterday's training, but overall I felt good today. Warm up went well, all the movements seemed manageable. A breakdown of how all the movements in the AM session went:

• Snatch Grip OH lunges: Felt solid! All sets unbroken, shoulders felt strong here and legs held up just fine
• L Pull Ups: L position still needs work, biggest set was 3 in a row, most sets were doubles
• Prowler Push: @ 140#, felt good, I was just in no hurry to get back to the HSPUs because they were much more challenging
• HSPUs: Tough, feet came off the wall before I hit extension in many reps. I felt solid for a set of 3, then a set of 2, but the last 5 were not as pretty. 

AM session @ 9:30am

AM - CP Stamina

AMRAP in 10 minutes:

10 Snatch Grip OH Walking Lunges with 95lb barbell

10 L Pull-ups

4 rounds + 10 reps

+

AMRAP in 10 minutes:

100ft Prowler Push @ BWT total load

10 Kipping HSPU on paralette's to 8"depth

3 rounds

PM session @ 3:15
PM - MAP Airdyne

7 x 90 sec Airdyne @ 90%+ effort/180 sec EZ Spin on AD - touch slower pace than last week (2-5%)

time went by much faster than previous weeks, 90 sec was tough, but felt good overall

Oct 26th

AM - CP Stamina

30 Kipping HSPU to 8" Depth for time

+

5 min rest

+

5 rounds for time:

3 Rope Climbs

6 CGBP @ 100lb

9/leg KB Pistols @ holding 16kg 

7:48, sets were 3,2 then all singles. this was really tough, failed a few

+

20:31, Rope climbs were okay they get my heart rate up but nothing too crazy, CGBP were all unbroken and the easiest part of the work out... pistols were the toughest. I failed a few trying to come out of the bottom. When I did my rope climbs and dropped, the impact from hitting the floor caused my glutes to cramp everytime. Really tough even after 1 round

PM - MAP Airdyne

30 x 20 sec Airdyne @ 90%+ effort/40 sec EZ Spin on AD

Completed, felt good throughout and had good push at 90%. HR was around 184bpm at the 90% intervals, time went by much faster than I thought it would. 

Back is a little sore today but not as much as I thought it would be, I think I will be pretty sore tomorrow but time will tell