Friday Jan 15th

 Sleep: could not sleep to save my life last night. Got 5:37. Was laying around awake in the middle of the night for no reason 😬. Recovery was 63%

Mood: busy day today but all good stuff and a relaxing weekend ahead!

Stress: moderate. Silly stuff but Ex boyfriend drama so moderately stressed but tried to leave that behind when I got in the gym today! 


A. Squat snatch; waveload
Wave 1: 3 singles, start at 77-82% of 1RM, add 5lbs/side each make, rest 60 sec bt lifts
Wave 2: 3 singles, start at 79-85% of 1RM, add 5lbs/side each make, rest 60 sec bt lifts 
Wave 3: 3 singles, start at 81-88% of 1RM, add 5lbs/side each make, rest 60 sec bt lifts 
rest 2-3 min between all waves

Hit everything except 125 at the end 😬 missed it the first time and hit it the second time. I can see myself being impatient on the first pull and stripper booty-ing and not staying engaged or hitting triple extension on my miss. I added a video.

https://youtu.be/4s83AyLjF_c


B. Sumo Stance Deadlift @ 4020 tempo; 4-6 reps x 5 sets; rest 2min bw sets 

Should I be powerlifting style sumo where you’re super externally rotated and just straight up and down more glutes / adductors or more in between with hips still facing mostly forward and slight bend of the torso?

Did 125 for 5 reps and 6 reps on the last set

TTT Throwdown!!! 

Used 25s and grip was rough haha. Did 3 sets of 10 for the first set. Then did 4 sets of 5 on the 20 and then unbroken. Held about a 950 for the longer sets of calories and then did 1000-1200 for the shorter rows. Did it in 12:05 

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