Sun Dec 27th

 Sleep: 6:13. Mad at myself about this one cause I’m not feeling 100% and definitely needed the sleep but I started watching a new show last night and then couldn’t fall asleep.

Mood: tired, bummed at myself about lack of sleep. On the tail end of my period so probably also why I’m feeling not so hot!

Stress: moderate, I feel slightly under the weather and I’m praying it’s not covid but I’m gonna try and take a test today just to make sure.

A. Slow Snatch DL -> Slow Snatch Pull -> Pause Snatch DL -> Pause Snatch Pull -> Slow Snatch Panda Pull -> Pause Snatch Panda Pull; 1 full complex x 6 sets; rest as needed (all the exact same as two weeks ago - continue to work on perfect back angle and sweeping the bar into your hips at extension) 

Added a video for assurance I’m doing these semi correct haha. I feel better about them. I know I need to work on the balance of staying over the bar and scooping. I tend to get too leg straight too quick and then lose the vertical bar path I think.

B. Low Hang Squat Snatch (with 1 sec pause at bottom of hang) + Squat Snatch; 9 complexes; rest as needed bw sets 

These were fun I added a video and I think I did a better job staying more vertical! Still need to work on staying over the bar a bit longer / patience I think!

https://youtu.be/vUKI-9WyJ4A

C. Back Squat; 6,4,2,15,15; rest 2min bw sets (15s = 60% of moderate 2) 

6: 135 - didn’t go super super heavy today this was probably a 6-7/10 RPE. Not feeling my best

4: 155 - 7-8/10 RPE. 

2: 175 

15”: 7

15”:  8

3 total sets: 

2min Clock: 
12 Cal Row 
12 Thrusters @ 75# 
AMRAP Power Snatches @ 75# in remaining time 
rest 2min 
2min Clock: 
12 Cal Row 
12 Front Squats @ 75# 
AMRAP Double Unders in remaining time 
rest 2min 

Did the TTT throw down from Friday partnered with Shannon (hope that’s an okay substitute for the conditioning work!! If not feel free to punish me with extra work next week 😅😅😅)
 Died on that workout. Got around 33 mins ended up breaking up the wall balls into 4s and halfway through I did 8s and Shannon did 12 on the DB snatches. 

*if you have time later in the evening - this is some basic glute/pelvic work to start working on stabilizing your core: 
A1. On Back, Bent Hollow Pulses; 10 reps w 1 sec hold (pressing back into ground) 
A2. On Back, 10 Glute Squeezes as hard as possible while maintaining posterior tilt (back into ground) 
A3. On Back, 5 Glute Bridge, 5 SL Glute Bridge L, 5 SL Glute Bridge R + 20 sec Bridge Hold (focusing on posterior tilt and tight core - don't let your back do the work) 
A4. Side Laying Clam Shells; 20 reps R and L 
A5. Side Laying Reverse Clam Shell; 20 reps R and L