Energy: 8
Soreness: 3-4 ish shoulders/lats
Sleep: 6hr + Sleep Quality: 7
Motivation: 9
Training Quality: 10
A. Every 90 sec x 10 sets: 1 BTN split jerk in OHS grip
*building to a heavy
= 145lb generally felt good/stable, not quite locked out in my elbows in video and noticing I’m a little forward in my feet (trying to work on staying more upright).
https://youtu.be/SWnUjhcTox0
B. Every 30 sec x 10 sets: 1 squat snatch @ 95#
C. Every 40 sec x 10 sets: 1 squat snatch @ 100#
D. Every 60 sec x 10 sets: 1 squat snatch @ 105-110#
= All snatches were feeling SOLID today, quick turnover and getting underneath, stable in shoulders, keeping bar close to body, and being patient in pull. Video is from 100# did all “D’s” at 105#
https://youtu.be/RXAox57GdEM
E. Build to a heavy BS for the day
= 225lb – matches my prior back squat PR (haven’t hit this in 3 years). Really happy about this. Felt like I got a little leaned forward but overall happy with how this went up. I included the previous weight bc it was from a diff angle.
https://youtu.be/e2DPbzXKbDg – 225lb
https://youtu.be/vkHKbNYTQLw – 215lb
F. Build to a heavy DL for the day
= 300lb yay 10lb PR!! Felt heavy but also felt really good coming up off the floor.
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:
19 WB
19 cal row
-rest 8 min easy spin on bike-
x 2
3+32 and 3+35
+
10-15 min easy spin on bike
