1.26.21

AM
A. 2 OHS @ 13X1 x 5, rest as needed
*all at 87-93% of last week’s heavy

= 105lbs
B. Every 20 sec x 10 sets: 1 squat snatch @ 85#

= 1 “miss” power snatch instead of full – caught it behind me a bit and stood it up before full squat
C. Every 30 sec x 10 sets: 1 squat snatch @ 95#

= 1 miss (caught fwd)
D. Every 45 sec x 10 sets: 1 squat snatch @ 100-105#

= 3 misses

Wasn’t there beat snatch day overall…. didn’t feel smooth and was catching forward a lot.
E. 5-3-1 Back Squats, rest as needed
*all sets should be tough- building

= 175 | 190 | 210 – all sets felt super strong
F. 5-3-1 Deadlifts, rest as needed
*all sets should be tough- building

= well eff I messed up adding weights on these so will want to add a bit for next week. I’m pretty sure I did 235 | 260 | 280 – all felt great but again I thought I was doing 245/270/290 lol

PM
ROW CLUBB
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 5 sets
+
AMRAP 8 min:
20 2-DB DL
15 cal row
10 DL @ 225/155
15 cal row
-rest 8 min-

= 2 full rounds plus 6 reps
30 sec on / 30 sec off for 8 min:
Row for max cals
*don’t reset rower- accumulate total cals.

= did not get to this last part I was short on time
+
10-15 min easy spin on bike