Energy: 8
Soreness: 4 – lats, traps
Sleep: 6hr 20min + Sleep Quality: 8
Motivation: 8
Training Quality: 7
AM
A1. 5 pressing snatch balances x 5, rest as needed
*empty barbell- get as deep into the squat as you can
**https://youtu.be/RxjY4CggkVA
A2. 1 snatch balance x 5, rest as needed
*build to a heavy for the day
= 120lb, failed 125 (120lbs is at least a 10lb PR) – stoked about this ! Felt so stable today!
B. Build to a heavy hang squat snatch
= 100# – wasn’t the best snatch day, I think I was putting pressure on the “heavy single” and too much in my head. Tried #105 three times and got well under it twice, was too far forward. Generally was letting the bar get out in front of me a bit too much today, need to remember staying planted in my feet and being patient through pull.
D. Build to a heavy single DL
= 285 # https://youtu.be/bqLxaNQETqg
Tried for #290 but wasn’t happening today. 285 felt great, felt difficult doing it but looking back at video super stoked about it.
PM
ROW CLUBB
Alt EMOM 8 min:
min 1: 9-11 cal row @ avg pace from row/burpee workout (cap at 45 sec p/round) min 2: 40 sec max WB @ 20/14# *if your row pace falls off, rest 2 min, then continue with EMOM (accumulate 10 min of total work) –rest 8 min–
= 10cals for all rounds on rower, 21 WB’s on all rounds. No breaking
Alt EMOM 8 min: min 1: 9-11 cal row @ avg pace from row/burpee workout (cap at 45 sec p/round) min 2: 40 sec max 1-DB OHS @ 50/35# (alt every 5 reps) *same note –rest 8 min–
= 10cals all rounds. 11 | 13 | 14 | 13 for OHS No breaking throughout. OHS felt surprisingly good, feel mobility improvement from the last time I did these.
Alt. EMOM 8 min: min 1: 9-11 cal row @ avg pace from row/burpee workout (cap at 45 sec p/round) min 2: 50ft 2-DB FRWL @ 50/35# ea *same note
= 10 Cals all rounds on row. This felt toughest out of the three different movements (aside from row). Was finishing lunges in 40-45sec (45 on last round).
+ 10-15 min easy spin on bike
