1.24.20

Energy: 8

Soreness: Lats and shoulders, glutes and hips, traps

Sleep: 8hr 30min + Sleep Quality: 8

Motivation: 8

Training Quality: 8

Build to a technical heavy squat snatch

=105lb -2 missed at 110lb This felt SO GOOD today, I’m so happy with how this has been feeling lately and the progress made. That said, I REALLY want a PR…. so that made me a bit sad but lots to celebrate too I’m happy with a really solid technical 105 it’s definitely the best I’ve made above 100lbs on this lift probably ever.
+
Build to a technical heavy split jerk

=155lbs – my shoulders (tired/fatigued) were feeling this a bit once I got up past 80% so I feel like on fresh arms this may have gone higher but otherwise really good. Also really close to my previous PR 🙂
+
5 RDLs @ 3131 x5, rest 2 min
*challenging loading but be strict on tempo

=125 for 3 sets, 130 for sets 4/5 This also felt great (minus the fact that that tempo is hard!) the best a DL has felt since I started having this hamstring issue. I really did not notice it much while doing this, also yay! Hopefully that’s on its way gone.
+
A. Accumulate 10-12 strict chin ups for quality

=first 6 in sets of 2, then singles, did 12 total reps
B. AMSAP pronated grip chin over bar hold x3, rest as needed

=14/14/11
C. 6-8 hinge rows x5, rest as needed
*https://youtu.be/hs3gwHuF4Zw

Did 6reps/set
C. AMRAP UB strict ring dips x5, rest 2 min

5/4/3/3/2 – this actually felt better after I moved the rings up a bit.
D. AMSAP wall-facing HS hold x3, rest 90 sec
*come down if lockout or bodyliine breaks down

=50sec/48sec/41sec ….. shoulders ….. dead