9.29.20

Energy: 7 – both sessions

Soreness: 5 – chest, shoulders, lats, glutes

Sleep: 8hr 10min + Sleep Quality: 7

Motivation: 7

Training Quality: 7/8

AM
A1. 3 snatch lift offs (hold for 3 sec below knee) x 5, rest as needed
*Build to a heavy 3- focus on keeping your chest up during the pause and staying balanced on your foot- keep lats engaged

= 95/105/115/120/125
A2. 2 tall hip snatches x 5, rest as needed
*slight weight increase. Fast pull under the bar w/ high elbows and fast lockout
**https://youtu.be/dCiugtIWFrU

= 60lbs (+5 from previous weeks)
B. EMOM 10 min: 1 squat snatch
*start at 65% and build to 85-90% with technical focus

= 75/80/85/85/90/90/95/95/100

85-90% = 97-104lbs
C. 4 “1 1/4” back squats x 4, rest 3 min
*work at 90% of hevay 4

=125lbs – felt stronger than LW, more upright and less grindy reps, overall positions better quality. No belt
D. 2 DL x 5, rest 2-3 min
*@ 90% of heavy double

= 220lbs – felt real solid across sets, no sticking/grinding, no belt. rested 2min between.

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 4 min:
min 1: 10 sec row sprint
min 2: 6 BFB AFAP
+
Test: (we will retest this workout so pay attention to what paces you hold on the rower)
For time:
21-18-15-9
Cal Row
BFB

= 9:46

Pace above 1000cal for 21 row, above 900cal for 18, at/above 800 for 15/9 rows – first 4-5 pulls were getting up to speed/recovering HR a bit. Felt good w/burpee pace, felt consistent throughout; I tried to balance pacing myself and going as fast as I could, didn’t feel like much gas left when finished so I think pacing wise this went well considering these two movements together just legit blow me up
+
15 min walk or easy bike spin “