1.3.19

Energy: 8

Soreness: 4/5 – shoulders

Sleep: 7hr 45min + Sleep Quality: 7

Motivation: 8

Training Quality: 10 felt real good today!

EMOM 10 min:
1 squat snatch
*moderate load across

Started w/95 and went down to 90 after first rep – felt really good/quality across sets. Really stable in catch, keeping close to body (felt like) and dropping into squat for most reps rather than my typical riding it the rest of the way down.
+
EMOM 10 min:
2 OHS
*moderate load across

=115lbs – felt really good, practiced behind the neck split jerk to get it up-so much better, felt very stable OH – shoulders a bit fatigued from yesterday’s gymnastics.
+
EMOM 6 min:
5 snatch grip DL
*mod-heavy load across

=135lbs – felt good during and after
+
A. AMRAP 5 min: Strict chin ups
*no band

= 6 – did first two reps with about 30s rest in between and 2nd rep was a struggle so started resting more like 50s which felt much better. I wanted more reps here, I’m not exactly sure what I was expecting but I’m still happy with it.
B. 6-8 hinge rows x5, rest as needed
*https://youtu.be/hs3gwHuF4Zw

Did 6reps/set = these felt good, even w/fatigued shoulders. I remember doing these early on in programming and they were really difficult like I barely felt like I was doing them right. I can tell the difference/improvement in strength on this, yay!!
C. AMRAP UB strict ring dips x5, rest 2 min

3/3/2/3/3

First ever ring dips without a band! I wasn’t sure how this was going to go. Not too many reps per round but I’m pretty stoked to be getting these.
D. AMRAP UB 2-DB strict press + AMRAP-2 DB push press x4, rest 2 min
*@30#

^Did not get to D. today – I did one set on Saturday and got 5/8 reps and shoulders felt real tired so didn’t do any more.