10.13.20

Energy: 8

Soreness: chest, left hamstring/glute feeling tight but better today than yesterday

Sleep: 6hr 15min + Sleep Quality: 6

Motivation: 7

Training Quality: 8

AM
A1. 3 snatch lift offs (hold for 3 sec below knee) x 5, rest as needed
*10# increase from last time- focus on keeping your chest up during the pause and staying balanced on your foot- keep lats engaged

= 135lbs
A2. 1 snatch balance + 2 OHS x 5, rest as needed
*building to a heavy

= 75lbs | 75 | 80 | 85 | 90 This could have definitely been heavier; first few snatch balances felt a bit in toes/forward, kept it a little lighter to focus on technique.
B. EMOM 10 min: 1 squat snatch
*80% across

= 90lbs These were NICE!! Felt fast, consistent and was getting underneath them quickly (very little riding down further into bottom of squat).

Loving the lift offs and snatch balance and basically all of the snatch technique work prior to the emom I feel like they have been very helpful reinforcing quality for me.
C. 3 “1 1/4” back squats x 3-4, rest 3 min
*work at 100% of heavy 4

= 140lbs for 4 sets, felt solid! Upright and very little grindiness
D. 1-2 DL x 4-5, rest 2-3 min
*@ 100% of heavy double

=145lbs

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
+
3 sets:
25 cal row @ 100 cal p/hr slower than avg test pace
20 cal row @ avg test pace
10 cal row @ avg test pace + 100 cal p/hr
5 cal row @ avg test pace + 200 cal p/hr
-rest 30 sec-
15 BFB AFAP
-rest 5 min between sets-

= 5:28/5:30/5:23 – Pacing felt really consistent and much more attainable/sustainable versus last week.

Row times = 4:02.3/4:01.9/4:01.8

Burpee times = :52/:50/:48

I think I took a few extra seconds on the rest second round
+
15 min walk or easy bike spin “