Energy: 7
Soreness:
Sleep: 8hr + Sleep Quality: 8
Motivation: 8
Training Quality: 7
AM
15 min mixed aerobic warmup
(row/bike/run/dynamic stretching)
+
Spend 15 min warming hips/ shoulders/ ankle up as if you were going to OHS- build to the prettiest position you can w/ an empty barbell
+
1 hang squat clean + 1 jerk x 5, rest as needed
*Start at 65% of CJ and build to 80% EFFORT for the day
= 145lb – videos for 140lb and 145lb. Weight Felt a little slow moving today, jerk felt great/stable in shoulders, clean was getting a bit out in front of me.
https://youtube.com/shorts/U0iHzYwcuBA?feature=share
https://youtube.com/shorts/kBrbKzZ85PQ?feature=share
+
2 FS x 3, rest as needed
*all at 80% EFFORT for the day
= 155lb – felt really upright and stable. First time front squatting in awhile. This weight is 85% of my 1rm pretty happy with what the weight felt like today.
https://youtube.com/shorts/favbMF5Rt8Q?feature=share
+
EMOM 12 min:
1- 8 alt pistols
2- 3 power cleans @ 75%
3- 6-8 TTB
4- Rest
= solid, did 8 TTB all rounds as (5/3)
+
3 RFT:
5 Cal AB
7 FS @ 65#
7 STOH @ 65#
7 box jump overs @ 20″
= 4:16
+
Spend 10 min re-prepping the OHS position you created earlier- get back to the ‘prettiest’ rep you can
