Wed Dec 30th

 

Sleep: 7 hours, recovery is 45% still feel like a lingering cold or something. I did the TTT throwdown with Shannon on Sunday and straight up died and felt like I couldn’t breathe. Took 2 covid tests Sunday night - both negative! Just feeling like I can’t get enough sleep to actually feel rested this week. 

Mood: sleepy and not feeling 100%

Stress: mild, nothing crazy!


A. Hang Squat Snatch; 2 reps on the min for 8 minutes (keep load light enough where you can focus on technique - work on sweeping bar into hip and getting your elbows high and back on the final pull) 

Could feel when I did a good rep - solid feet contact and the bar “flew”. Could also feel when it was a bad rep. I included a video just for fun! 

Did 65

https://youtu.be/Ce16K3qQYEM


B. Squat Clean - Blocks (at knee): 1.1.1 x 4 sets; rest 20 sec b/t reps; rest 2 min b/t sets

Did 105 & felt good about form!


C. Clean Pulls: 3 reps x 3 sets; rest 90 seconds 

155 did touch and go, felt heavy but good!

D. Autoregulated Front squats - 1 rep @ 84% of 5RM from two weeks ago, rack bar and rest 30 sec, then perform 2 reps, rack bar and rest 30 sec, then perform 3 reps, rack bar and rest 30 sec...continue to add 1 rep each round until you reach a 8-9/10 RPE (had 1-2 reps in reserve for that round). rest 4-5 min x 2 sets

Did 125# 

Set 1 & 2: 6 reps 


On the 2min for 10 sets (5 each) alternate between: 
Odd: 
8 Cal Bike 
12 Wall Balls 

Even: 
8 Cal Bike 
8 Box Step Overs w 35lb/hand

Not gonna lie at all I started this one and got to the second set of 2 and just didn’t have it in me. The 35#s are really hard for me it was max effort just to do 6 and I had trouble controlling the descent. I’ve always had trouble with weighted step ups. I feel really bad for quitting but I don’t have anything left today 😔☹️

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