9.8.20

Energy: 7/8

Soreness: 4 – chest, traps, lats, shoulders in general

Sleep: 8hrs 15min + Sleep Quality: 10

Motivation: 7

Training Quality: 7

AM
A1. 2 slow snatch grip DL (5 sec from ground to hip) x 5, rest as needed
*focus on keeping your chest up during the pull and staying balanced on your foot- don’t let the bar pull you onto your toes. Start moderate and build to a technical heavy double

= 125 | 135 | 145 | 155 | 165 – I think I could have started heavier here, these felt great/balanced in feet
A2. 3 tall hip snatches x 5, rest as needed
*light load. Fast pull under the bar w/ high elbows and fast lockout
**https://youtu.be/dCiugtIWFrU

= 55lbs – solid, kept w/the 55lbs to maintain quality and felt like these were very consistent across sets
B. 2 snatch high pulls x 5, rest as needed
*building- focus on using your leg drive to create elevation with the bar vs popping your hips forward

= 85 | 90 | 95 | 100 | 105 – good
C. 1 back squat x 6, rest 2 min
*heavy- across

= 185lbs for all, no belt first 4 then used belt for last 2 sets. Been playing with this and trying to use belt as little as possible, once I used it here I felt like I probably should have gone a bit heavier. These felt very solid both with and without belt. More upright in chest, a bit more mobility in left hip and generally more balanced/powerful between both hips.
D. 2 DL singles @ 10# increase x 3-4, rest as needed

= 240lbs – 4 sets, no belt, these felt strong and similar to previous weeks

PM
ROW CLUBBB
“5 minute easy C2bike
5 minute row- increasing effort every minute
+
600m builders
200m @ 2k pace
200m @ 1k pace
200m @ sprint finish
-rest 5 min-
x 3

= did not have “sprint” in me today, couldn’t pull much under my 1k pace (1:52) – the sprint portion really fluctuated between 1:52-1:55. 2k (1:59) and 1k (1:53) felt great.
+
15 minute easy bike “