7.20.21

Energy:

Soreness: 3 – lats and shoulders, glutes, hip flexors

Sleep: 5hr 40min + Sleep Quality: 7

Motivation:

Training Quality:

Prep:
3 x through:
5 cook squats
10 pressing snatch balance – empty barbell
6 handstand “cat-cows” on wall
*https://youtu.be/nsAHPxf1jlM
+
Alt EMOM 10 min:
min 1: Max squat snatch @ 90#
min 2: Rest

= 5 | 5 | 5 | 5 | 6
+
Every 90 sec x 6 sets:
3 OHS @ building

= 105 | 110 | 110 | 115 | 115 | 120
+
DB 1-arm OHS Movement (3 sets, 3-5 reps / load by feel)

= started w/30lb DB and sets of 5ea arm, then 35lb DB sets of 5ea arm for remaining sets. 4 sets total.
-DB 1-arm OH Box Step-up @ 20-24″” (focus is on the OH position — no compensation / lean)

=
-DB 1-arm Sotts Press to OHS concentrics
*https://youtu.be/S94Q5STuJgk
-KB Bottoms Up OHS (focus on keeping OH arm active at elbow)
*https://youtu.be/bk2JuNlZwps
+
For time:
800m run
80 WB