Assessment Day 4
Got 7 hours of sleep - great quality 1.5 deep; almost 3 hours of REM. Although recovery is still only at 52%.
Feeling a little sluggish today but much better mood wise than yesterday!
Stress spiked a little last night cause I got a bill from my PCP saying I hadn’t paid and was being sent to collections 😅. It was a mistake with my HSA so I got it sorted out but still stressful!
- update: around 2pm found out one of my friends has been missing since last night and has a history of suicide attempts so stress spiked right before training which may have affected my focus. (We found him around 5pm so all is well!)
A. 3-pause Halting Snatch Deadlift (pause at mid shin, knee, and power position): 1 moderate complex; rest as needed (film from side)
- these felt okay!
B. Power snatch x1/Squat snatch x1/hang squat snatch x1/Snatch balance x1/OHS x1 - film 1 light complex from the side emphasizing perfect form
It was difficult to perform this as a complex cause my brain could not figure it out but I think I did okay ish haha
C. 3-pause halting clean deadlift (pause at mid shin, knee, and power position): 1 moderate complex; rest as needed (film from side)
- I feel like I overthought this a lot and my form felt strange
D. Power clean x1/Squat clean x1/hang squat clean x1/Front squat x1 - film 1 light complex from the side emphasizing perfect form
Didn’t feel the elbow too much on this one. Went to 85# but felt light still
E. Perform 10 unbroken thrusters @ (45/95/135)
Only did 55# for this one and would not want to go heavier. No elbow pain, but it let me know it was there at 55# only like a 1/10
F. Overhead Squat,: 10 UB reps: (same weights and rules as thruster)
55# felt easy but I know I’m forward heavy on my toes. 85# was tough cause I’m really forward heavy and mannnnlook at that external rotation of my right foot 😅. To me it feels more like a knee protection thing than a true right ankle dorsiflexion limitation. Although my right is less mobile than my left ankle when I did a rough ankle wall kneeling test.
G. American KB Swing - perform 10 UB reps @ 70#
- I’ve never even attempted 70# swings so I did 53# cause the heavy weighted bend with the traction of the KB swing was enough for my elbow . Again not painful - just aware that it feels a little off. Felt heavy! Like 7/10 effort required. I’m not sure too if the KB has to be entirely upside down at the top or if those were no reps!
H. Rear Foot Elevated OH Split Squat; perform 5 reps per leg with empty barbell maintaining neutral spine
I did two stances not sure which was more correct. Felt like I was too wide on the first one
I. 1- Arm KB OH Squat - perform 2 reps per side with moderate load from front and side view
I did 18s, these are really hard for me. Felt like I had to twist at the torso to be able to squat to depth. No pain.
J. 2- arm KB OH squat - perform 2 reps from front and side view
felt impossible 😅. I definitely have to work on that lumbar control cause I was defaulting to lumbar extension so I couldn’t get hip flexion and definitely couldn’t get full shoulder flexion or maintain straight arms. Had to drop to 15s.
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