9.25.19

Energy: 8

Soreness: 5

Sleep: 7hr 30min + Sleep Quality: 7

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

Trueform runs felt, in general, better/strong than LW and maintained faster pace w/feeling less tired/less breathing heavy. My foot – I could feel it the next day but nothing too bad and pain did not last for days/a week at a time like it used to.
+
4 sets:
150m trueform run @ strong effort
10 alt. single arm DB squat snatch @ 30-35#
*Rest 90 sec.

Used 30# DB. These took me a minute to get the hang of, they started out pretty awkward and my breathing was weird but by the third set I was feeling good, strong, and more efficient.
+
4 sets:
100m trueform @ strong effort
25 DU
8 2-DB hang squat cleans @ 35# ea. 
*Rest 90 sec. 

Had one round of crappy dubs but otherwise these felt great – so stoked about the progress on these. They felt efficient and I was able to breath during them, they weren’t totally gassing me. DB squat cleans were tough but I feel like I was moving well/fairly quickly.
+
4 sets:
150m ski erg
10 inverted barbell rows (chest touches bar)
10 2-DB hang power snatch @ 25-30# ea.
*90 sec rest
**https://youtu.be/l_jvOTSVu8w

All felt good, the DB hang snatch (used 25#) got tough, felt it in my grip and generally was tired at this point in the session.
+
EMOM 5 min:
30 sec max hollow body rocks/ 30 sec rest

=22/20/19/18/16