Wed Dec 23rd

 Sleep: got a SOLID 8 hours woo hoo! 87% recovery 

Mood: feeling good - excited for Christmas!

Stress: minimal, last day of work before a long weekend 😊

Got roped into the class workout today in exchange for using a tripod (gonna have to buy my own -  woof haha) 16 min EMOM of 10 push ups and 60 heavy rope double unders.


A. Hang Squat Snatch; 3 on the min for 6 minutes @ 60-70% of 1RM 

Felt inconsistent on these. When I kept my abs and shoulders engaged I felt better but in the video when I keep my shoulders stacked overhead to me it feels like the bar is so far forward. SOS are these right? 


B. Squat Clean - Blocks (mid thigh): 1.1.1 x 3 sets; rest 20 sec b/t reps; rest 2 min b/t sets - work to a max in the cluster building each set

So first 2 sets went great and then I tried to do 155 and there’s a loonnnggg gap in the middle of the video where I missed a bunch so I finally dropped down to 140 and hit it and felt really good about it! 

C. Clean Pulls: 1 rep every 30 sec x 20 reps - 100-105% 1RM Clean

Did 170. These got real tough by the last 3-5 haha


B. Autoregulated Front squats - 1 rep @ 80% of 5RM from last week

Got 7 for both rounds. Woo hoo! 

Back feeling sore from trying to lug out and put together the blocks for the squat cleans. Those things are heavy 🥵

2 Rounds for Time: 
8 DB Front Squats @ 50 B
10 DB Snatch @ 35#
400m bike erg at damper 4
rest 3min after 2 rounds 
x5 total sets 

1- 2:55 (came out like lightening)

2- 4:00 (died)

3 & 4 - 3:55 (just surviving)

5- 3:52 (gave the rest of my soul and legs)

Tested the row and it’s still feeling sore on my elbow and I have some mild swelling so I’m not gonna push it today! The butterfly pull ups got my biceps reallly good. Did 400m bike erg instead. 

Can’t get into the front rack position with a DB on the right arm it’s really uncomfortable on the elbow I suspect because of the swelling so I modified and used a 50 in a B front rack position (the 70s were metal and I didn’t want to rest those on my collarbones 😬). I hope I’m not coming across whiny! Just trying to listen to my body and prevent it from getting worse. 


https://youtu.be/dQQET7ugvJc

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