Energy: 6
Soreness: none
Sleep: 6hr 15min + Sleep Quality: 7
Motivation: 7
Training Quality: 6
AM
A. 1 OHS @ 13X1 x 5, rest as needed
*build to a tough single
= 135lb – solid
https://youtu.be/4c2X43_5Jw8
B. Every 30 sec x 10 sets: 1 squat snatch @ 90#
= great
C. Every 40 sec x 10 sets: 1 squat snatch @ 100#
= accidentally did this second set all at 105# not mad about it, I made all reps. Had 2-3 that were a bit wobbly or fwd but overall really happy with quality.
https://youtu.be/du9XydqDvns
D. Every 60 sec x 10 sets: 1 squat snatch @ 105-110#
= did 110# and missed all attempts (was getting under well but bar was too far fwd).
E. 5-5-3-3-1-1 Back Squats, rest as needed
*match last week’s loads
F. 5-5-3-3-1-1 Deadlifts, rest as needed
*match last week’s loads
^ Did not get to back squat or DL today 😦
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 20 min:
12 cal row
12 alt 1-DB hang squat cleans
10 cal row
10 alt pistols
8 cal row
8 DB OHS
*focus on quick transitions
+
10-15 min easy spin on bike
Erin's Training Log 