10.20.20

Energy: 8

Soreness: 4 – lats, chest

Sleep: 6hr 20min + Sleep Quality: 6/7

Motivation: 7

Training Quality: 7/8

AM
A1. 2 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

= 145lb – rested 60-90seconds
A2. 1 snatch balance + 1 OHS x 5, rest as needed
*all at 90% of heavy from last week

= 85lb – rested 60-90seconds, felt stronger over last week, more stable in shoulders and quick drop.
B. EMOM 8 min: 1 squat snatch
*90% across

= 100lb – first 4 felt great, quick off floor, stable in catch and dropping into squat consistently. caught a few of the last ones a bit forward and feeling more comfortable with this weight.
C. 2 “1 1/4” back squats x 3-4, rest 3 min
*work at 110% of heavy 4

= 155 – no belt, 4 total sets – felt solid, minimal grindy!
D. 1 DL x 4-5, rest 2-3 min
*@ 110% of heavy double

= Did 5 total sets, didn’t do all at 110% bc missed last weeks so started sets at 255lbs (105%) and Ended with 265 (108%). 260/265 both felt so fast off floor, I am feeling a PR coming soon! Video below

265lb DL single

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
+
4 sets:
20 cal row @ 50 cal p/hr slower than avg test pace
15 cal row @ avg test pace
10 cal row @ avg test pace + 200 cal p/hr
-rest 30 sec-
15 BFB AFAP
-rest 5 min between sets-

Times = 4:30 | 4:29 | 4:31 | 4:27

Breakdowns = (3:01.5/ :55) (3:02.8 / :54) (3:04.7 / :51) (3:05.2 / :53)

Definitely felt the row get slower over sets, think it felt more like it got slower than it actually got. Happy that the burpees stayed fairly consistent, last 5 burpees of the 15 were toughest across sets and really tried to focus on maintaining quality and keeping movement/ footwork consistent.
+
15 min walk or easy bike spin “