6.3.19

Energy: 8

Soreness: 4 – Traps, Lats, chest

Sleep: 7hr 30min + Sleep Quality: 9

Motivation: 9

Training Quality: 8

Prep:
Trunk stiffness- McGill Big 3
*3 sets of each by feel (long enough to ‘stimulate’ but not fatigue positions)
1. Curl up 
2. Bird Dog
3. Side plank
*https://youtu.be/7I6Xa0RdGKs
+
A. 3 tempo FS @ 32X1 x5, rest as needed
*increase loading from last week

Loads= 105/110/115/120/125 – I probably could have gone heavier on the first set or two, maybe started at 110 or 115 would’ve been fine. These felt good today, the last set was challenging but quality still good (it was a good push/toughness level, I can feel when these get close to a quality threshold for me, like noticing when I have to work extra hard to keep torso up/tight but all that still happening) was really happy with these today.
B. 5 banded DL x5, rest as needed
*band will challenge bar path and upper back engagement- so keep focus on those

Used a green band w/#85 on BB – I’ve never done these before, definitely felt them in my upper back, they felt good and challenging even w/the 85#. Debated about going up a bit but ultimately kept it at 85.
C1. 7 sumo-stance goodmornings @ 4141 x5, rest 1 min Loads=65/65/65/70/70 was feeling the increase in reps on these
C2. 40ft 2-DB death march x5, rest 1 min *Cursing your name when I’m doing these* But they are feeling better/not crushing my soul as much this week 🙂 Feel these hard in my hamstrings/low back/mid back/triceps. Used 20lb DB’s
*https://www.youtube.com/watch?v=ZGchgrQLfno
+
AMRAP 12 min: = 4+11
10 2-DB power snatch @ 30# ea.
10 cal AB
35 DU
*Rest 5 min
AMRAP 6 min: = 3+17
10 2-DB thrusters @ 30# ea.
10 cal ski

This was fun and challenging! The DB snatches felt better than the last time I did them. They were still the limiter here. I did the first and last set unbroken, I physically could have done each set unbroken but it would have had me chasing my breath on the other movements so chose to break them up into 2 sets of 5 after first set (only went unbroken on last set bc it was the last 45s). AB was able to keep above 300W on first 2 rounds and then it slowed a bit. DU’s were really good, they feel more efficient, I’m still taking probably too much rest going into them but was able to do each round in about 2 sets (25 +10) and then move into snatches w/minimal rest. Thrusters felt really good, upright, breathing great, moved through them quickly. Ski was good/moderate pace. Felt like I was able to move back and forth between these two with minimal rest (about 10s or less).
+
Single leg strength/ mobility:
A. Single leg walkout to support squat- 15 reps ea. leg
B. 25ft narrow stance duck walk x4
C. Accumulate 20 feet together goblet squats @ 4211
*Videos 1,2,3: https://www.instagram.com/p/BsWJLhmB3MO/

Again ^ Did not get to this today but will make up Tues/Wed