6.16.20

Energy: 5

Soreness:

Sleep: 8hr 10min + Sleep Quality: 7

Motivation: 7

Training Quality: 7

AM
A1. 2 slow snatch grip DL x6, rest 90 sec.
*5 sec from ground to hip- I’m not going to dictate weight this week- go as heavy as you can while maintaining good technique. 

=145/155/155/160/160
A2. 1 squat snatch x6, rest 90 sec.
*same note as A1

=85/90/90/95/95/95 – This felt super smooth today – pull felt so easy after doing the snatch gr DL beforehand.
B1. 3 OHS @ 3331 x4, rest 90 sec.
*moderate loading- focus on midline and OH stability. Slight increase from last week

=85lbs all sets
B2. 5 snatch balances w/ 2 sec hold in bottom position x4, rest 90 sec.
*55-85#- focus on speed of drop and TENSION as soon as you get to your bottom position

=65lbs all sets
C1. 20-30 sec. OH yoke hold x4, rest 1-2 min
*wear a belt loosely and brace midline INTO belt. Make sure you are breathing while bracing.
**if the yoke is too heavy- hang KBs on bamboo bar and hold that OH

=yoke was too heavy….womp womp …. I did it once but it was suuuuper wobbly so switched to Bamboo bar w/35 lb KB’s
C2. 10-12 sandbag bear hug squats @ 1131 x4, rest 1-2 min
*focus on midline brace and not loosing torso positioning 

=Did 10 reps each set. Rep 7-10 were tough. Felt like I was able to stay more upright and better breathing than the last time I did these
D1. 25-35 sec hollow body hold on GHD w/ hand overhead x3, rest as needed = 30sec
D2. 30-40 sec. weighted sorensen hold (25-35# plate on chest) x3, rest as needed = 35sec w/25lb plate
E1. 5 barbell RDLs x 4, rest as needed
*building to a heavy 5

=125/135/145/150/155
E2. 5 barbell hip thrust x 4, rest as needed
*building to a heavy 5

=175/195/205/215/225

PM
ROW CLUBBB

2k row @ 5k pace (or estimated 5k pace based on what you were able to MAINTAIN last week)
-rest 2 min-
x 2

= 8:25.8/2:06.5 average pace, 8:25.6/206.4 average pace – Felt great in general, breathing good, tried to focus on less elbow bend/more straight arms until I need to actually pull.
–rest 10 min–
Every 2 min x 10 sets:
30 sec max calorie row 
*again- do not pace. Go out hard. 

=12 first round, 11 for all remaining rounds – This was more difficult than the 2k’s, did not feel powerful at all today.
+
800m walk with your friends