Energy: 8
Soreness: 4-5, glutes, triceps
Sleep: 6hr + Sleep Quality: 7
Motivation: 8
Training Quality: 9
Prep:
3 x through:
5 cook squats
10 pressing snatch balance – empty barbell
6 handstand “cat-cows” on wall
*https://youtu.be/nsAHPxf1jlM
+
A. 1 squat snatch + 1 hang squat snatch x 8, rest 90 sec
*all at 85-90% of heaviest lift from last week
= 90lb feeling fast under BB and very stable in shoulders
B1. 12 alt DB squat snatch x 3, rest 90 sec
*25-35# – focus on depth
= 27.5 DB (+2.5lb from LW)
B2. 40ft bamboo bar OH carry w/ KBs x 3, rest 90 sec
= 26lb KB’s (same as LW)
+
3 RFT:
300m AAR
50ft 1-DB OHWL @ 35#
15 wallball squat cleans @ 30#
50ft 1-DB OHWL @ 35#
-rest 90 sec btw rounds-
**wallball squat cleans – every rep starts from the ground, squat clean and throw the ball to the target, then let it hit the ground
= 22:33 total time. First round 6:25, second round 6:40, third round 6:28
This overall felt pretty good, the squat clean WB were tough they jacked my HR higher than any of the other movements, felt like the lunges were fast/efficient and minimal rest going into them.
Erin's Training Log 