9.22.20

Energy: 8

Soreness: chest/shoulders, right fr delt lingering tightness, legs tired/fatigued

Sleep: 7hr 10min + Sleep Quality: 8

Motivation: 8

Training Quality: 7/8

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. All at 90% of heaviest lift from 2 weeks ago.

= 150lbs – solid
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 – also solid, stronger than 2wks ago
B. 2 snatch high pulls x 5, rest as needed
*all at heaviest load from 2 weeks ago- focus on using your leg drive to create elevation with the bar vs popping your hips forward

= 105lbs – solid
C. 4 “1 1/4” back squats x 4, rest 3 min
*start moderate and build to a tough 4. Focus on keeping good core engagement throughout reps.

= 125 | 130 | 135 | 140
D. Build to a heavy double DL

= 245 toot toot!!

PM
ROW CLUBBB
Segmented stroke drill:
10 strokes arms only (legs extended, 10-15 degree layback- support from core, focus on squeezing the shoulders back)
10 strokes arms and back (hinge at hips, arms hang in tension until layback is achieved, then bend arms and squeeze back)
10 strokes 1/2 slide (half return, arms do not bend and no layback until leg drive is complete, lats should be engaged the whole time)
10 strokes full slide (same as 1/2 but with full return)
x 3 sets
*Rest 1-2 minutes between sets – use this as part of your warm up
+
Alt EMOM 6 min:
min 1: 10 sec row sprint
min 2: 6 BFB AFAP

^Good
+
6 sets:
12 cal row
8 BFB
-rest 30 sec between-
–after set 3, rest 90 sec total–
*goal is to find a tough but sustainable pace on the rower.

= Wanted to try and keep above 1100. First set row pace was 1140, ended up in a range of 1080-1140 throughout sets, mostly sitting right at 1100 with the exception of third set dipped a bit below to 1060. Feel like this was a good pace based on tough/sustainable. Burpees blew my HR up and feel like total time to complete slowed down a bit towards the end (more specifically, burpee pace slowed down.