9.11.19

Energy: 7

Soreness: Minimal – nothing significant

Sleep: 6hr 45min + Sleep Quality: 6

Motivation: 8

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
+
For time:
20 squat snatch @ 75# = 2:19

Broke this up as 6/5/3/2/2/2 – I had planned to do 6/5/5/4 and keep rest consistent; however, after that second set I was already breathing pretty hard. Pull felt great, some of the reps better than others (catch position), legs started to get a little tired towards the end but ultimately I think breathing was biggest limiter. I was breathing really hard after this, I took about 10min before I did the cleans.
+
For time:
20 squat clean @ 105# = 2:15

Broke this up as 5/2/2 then the rest singles. This felt more efficient than the snatches and I think going to singles sooner than later served me better. I will definitely practice the breathing we talked about!
+
A. 3 tempo BS @ 22X1 x4, rest 2 min
*build each set

Loads= 115/125/130/135 – All felt good, stronger than last time we did tempo BS.
B1. 50ft safety bar back rack walking lunge x3, rest 1 min
*add load by feel- goal is to be able to keep UB sets

Loads = 90/100/100 – 100 was a good challenging weight, the last set was challenging, I was breathing pretty hard after each set.
B2. 10-15 UB 20KB DLs @ 70-100# ea. x3, rest 2-3 min

=You wanted me to switch to the 100’s after the first set, I kept the 88lb KB’s for all 3 sets and did 10 reps each set. These were hard, woo. They challenged my arms a bit too in the descent. I really felt it in my core, it forced me to stay super tight.
+
3-4 sets for quality: = Did not make it to this, will make up Friday or Sunday.
30ft plank walk
10 barbell hip thrusts (heavy)
3 McGill hip airplanes ea. 
*https://youtu.be/XJKXtD6x7q8