Sunday dec 13th 2020

Sleep - got 7:41 hours great quality but recovery has been in the yellow (around 50%) since Tuesday. Today I know my recovery is lower because I had a beer with friends last night.

Mood - feeling good! My ankles are sore and muscles I forgot I had are sore from snowboarding haha 

Stress - feeling a normal amount? Nothing unusual. 


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 (take your time on this and ensure that each pull is perfect) 

These were fatiguing by the end! That time under tension is no joke. I feel like I’m really over thinking form or focusing on the wrong things.


B. Hang Squat Snatch x1 + Low Hang Squat Snatch x1 + Squat Snatch x1; 1 complex on the 90 seconds for 6 sets (light to moderate load working on perfect bar path - film 2-3 sets for me)

Feeling discouraged after this. Kershel was here to help me work on the second pull and not standing straight up and losing tension before the second pull. I just feel all over the place with form. Any tips / tricks / cues? Only went up to 65 for this one.


C. Back Squat; 8,6,4,20,20; rest 2min bw sets (20s = 50% of moderate 4) 

105, 125, 145 (felt heavy like 6-7/10 effort which makes me sad haha)

20 - got 10 and then 11 at 85#


https://youtu.be/yhZ8MhEfxLw


3 total sets: 
2min Clock: 
12 Cal Row 
15 Wall Balls @ 14lb 
AMRAP Power Snatches @ 80# in remaining time 
rest 2min 
2min Clock: 
12 Cal Row 
15 Wall Balls @ 14lb 
AMRAP Double Unders in remaining time 
rest 2min 

Whew this was hard! 

I was able to do the 15 wall balls unbroken until the second set of round 2. 

Snatches: 4, 3, 3

Double unders: 34, 10, 42

https://youtu.be/ePa5oZ4qBCw




*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 


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