Energy: 6-7 ish
Soreness: 3-4 ish shoulders/lats
Sleep: 7hr + Sleep Quality: 8
Motivation: 7
Training Quality: 7
AM
A. Every 90 sec x 10 sets: 1 BTN split jerk in OHS grip
all at 85-90% of heavy single
= 130lbs (89%) – solid, continued working on being upright and weight in heels when I’m dipping.
B. Every 20 sec x 6-8 sets: 1 squat snatch @ 95#
= 8 sets
C. Every 30 sec x 6-8 sets: 1 squat snatch @ 100#
= 8 sets
D. Every 45 sec x 6-8 sets: 1 squat snatch @ 105-110#
= 8 attempts, missed every single one of them today
^ generally not a great snatch day today, was missing a lot of attempts forward. I think I was rushing pull and not getting full extension.
+
E3MOM x 5 sets:
20 alt 1-DB box step ups @ 35#/20″
5 BS @ 75%
= 170lb – shit this was heavy/tough! After the first round I was really questioning whether or not I’d be able to finish it without extra rest. I did it though! I was breathing very hard towards the end, felt like breathing and muscle fatigue in legs were equal “limiters” here.
+
E3MOM x 5 sets:
12 alt 1-DB OH reverse lunge steps @ 35#
8 DL @ 70%
= 210lbs – this felt great! Deadlift was moving really well. Broke into 3/3/2 first set then otherwise 2 sets of 4 and that felt strong.
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
+
Climb the ladder in 12 min:
4 cal row
8 alt DB snatch
8 cal row
12 alt DB snatch
12 cal row
16 alt DB snatch
16 cal row
20 alt DB snatch
20 cal row
24 alt DB snatch
..etc
= completed through 28 snatch + 2 cals into round of 28 row
Felt good! Went unbroken on snatch rounds of 8/12/16/28, broke round of 20 and 24 into two sets with quick rest (1 quick breath). Row pace felt good but slow (first 3 rounds around 900 or just above and then slowed to mid 800’s) but I think it allowed me to live faster on the DB.
+
10-15 min easy spin on bike
