5.9.20

Energy: 8

Soreness: 4 – hamstrings, lats, glutes

Sleep: 6hr 45min + Sleep Quality: 6

Motivation: 7/8

Training Quality: 8

15 min practicing freestanding HS holds

=Big things! Ya girl moved completely away from the wall today! And had some serious success too. I practiced “falling” and am starting to feel much more confident with that. I had some solid controlled holds as well, I took some video, I’m getting 1-2 seconds in the hold before either coming back down or weight coming too far over my hands/head (both things happen w/consistency). Yay!! super pumped with the progress here!
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TTT TD #46
**modified (I want you to work on moving fast and this workout isn’t going to allow for that with the gymnastics bottlenecks)
Each piece for time: 
0:00-3:00
21-15-9
Hang power snatch @ 55#
FS @ 55#
–rest until 4:00–
4:00-7:00
21-15-9
STOH @ 55#
OHS @ 55#
–rest until 8:00–
8:00-13:00
21-15-9
Power cleans @ 55#
BFB

= pt. 1 66 reps – broke up 21’s as 8/7/6 & 12/9 then 15’s as 8/7 and then finished in 15’s of FS

=pt. 2 62 reps – broke up 21’s as 12/9 & 12/9 then 15’s as 8/7 and then finished in 15’s of OHS

=pt. 3 77 reps – broke up 21’s as 12/9 and then took the first round of burpees slow/steady then 15’s as 5 singles/5 T&G/2 singles/3 T&G then a slightly faster set of burpees then picked the bar up to sprint for last few PC’s

Weirdly….. part 3 was my favorite and I think was my best. I moved straight into the burpees after the 21 PC’s and focused on moving slow until my HR felt a little recovered then tried to pick up pace. I just noticed that I was able to keep moving despite a pretty elevated HR and felt like my engine was more efficient. I was able to “sprint” or at least my version on sprinting beginning at the end of the 15’s PC’s. I beat Ansley on this part, not by much but I just felt like that was a pretty big deal bc that’s something she is normally much better than me.

I tried to minimize rest throughout (limit myself to 5sec or less) and held to this fairly well (part 2 I rested a little longer than I wanted to).

Mentally, during the first part I had this weird ” I feel defeated already” headspace. I realized I wasn’t going to get as far as I thought I would and really had to shift that/let it go during the first rest.
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For 50 min @ conversational pace:
10 min row
10 min ski
10 min C2bike
10 min jog
10 min AB

^Felt good, consistent energy throughout.