2.9.21

Energy: 7

Soreness: 4 – lats and shoulders

Sleep: 7hr + Sleep Quality: 8

Motivation: 7

Training Quality: 7

*missed last week
AM
A. 1 OHS @ 13X1 x 5, rest as needed
*build to a tough single

= 105 | 115 | 125 | 135 | missed attempt at 140
B. Every 30 sec x 10 sets: 1 squat snatch @ 90#
C. Every 40 sec x 10 sets: 1 squat snatch @ 100#
D. Every 60 sec x 10 sets: 1 squat snatch @ 105-110#

= wasn’t a “great” snatch day, I skipped the 105-110 bc my right shoulder/front delt was feeling tight so backed off. Both 90 and 100 were fairly consistent, 2 misses fwd on 100lbs. Today felt a bit like grind through the work and get it done but nothing exceptional happening.
E. 5-5-3-3-1-1 Back Squats, rest as needed
*match last week’s loads

= 175 | 190 | 210
F. 5-5-3-3-1-1 Deadlifts, rest as needed
*match last week’s loads

= 235| 265 | 280

PM
ROW CLUBB (do what is programmed for this week)
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
+
4 sets, each for time:
20 cal row
15 DL @ 155#
25 alt DB snatch @ 35#
-rest = work-

= 3:11 | 3:18 | 3:37 | 3:42 – kept row pace up just above 900 all rounds. Broke DL differently each time, most efficient seemed to be mixed sets of 5’s 4’s and 3’s. did 3 of 4 sets of snatch unbroken (trying to push these when I do them in workouts lately a little past my comfort zone).
+
10-15 min easy spin on bike