Wed Dec 16th

 Sleep: got 7:20, good quality but recovery is only 64%

Mood: feeling good this morning just a little bummed my elbow is sore upon waking about 1-2/10.

Stress: Feeling like I have a lot to do today because I still need to pack and work is going to be busy.



A. Squat Snatch; 1.1.1 x 4 sets; rest 15 sec; rest 2min @ 70% 1Rm 

These were fairly tough. Did them at 85#. Still feel my form is off. I tried to focus on scooping on the second pull and I just feel really slow now. Bummed / frustrated. Next time I have these can I send you videos live for immediate feedback?


B. 3 Position Pause Clean Pulls - 3 sec pause @ mid thigh + knee + 2" Off Floor: 1 complex every 90 sec x 6-8 sets - around 65-80% 1RM Clean

This caused me to spend an hour after with my coach Ross to work on form and I feel better after the hour of work and only shed 4 silent tears of frustration at the beginning! My difficulty is putting together the first and second pulls  I can do a hang squat clean and hit triple extension (still catching high). And I can do the first pull, but if I have to put them together from the ground I feel like I lose it. 

C. Front Squat; build to a 5RM (we can adjust if this bothers elbow) 

These felt fine on the elbow just heavy. Worked up to 145#


E1. single leg hip thrust; 10-12x2/side; rest 45 seconds (no load) 

right side was definitely harder than the left!

E2. Hip hinge banded abduction; 30 reps w/ 2 sec pause at end range x 2 sets; rest 45 seconds - 

These were fuuunnnnnn Brazilian booty burn 😅😅😅

8 Sets: 
8 DB Front Squats @ 35#/hand 
200m Row (400m bike erg damper 5)
10 DB Snatch @ 35#
rest 90-120 seconds bw sets P

Did 25#/hand for the DB front squats, holding the DBs up and resting one head on my delts felt really uncomfortable on my elbows. Today was just a sore day for my elbows even carrying an 18# KB down at my side was sore today so I tried to take it easier on them.

Subbed 400 m bike erg cause hard pull rowing didn’t feel great on the elbow and my upper body is real sore.

Took me about 2 mins per round with 90 seconds of rest

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