Friday Jan 8th

 Sleep: JUST under 7 hours. Was at the gym till 9pm and then had to clean when I got home and work was at 8am ahh I’m gonna do better!

Mood: a little tired but excited for the comp tomorrow!

Stress: mild - financial stuff with the parents and my right side of my low back is really sore to flexion today. I think it was the step ups cause I only stepped up with the left leg cause it was too hard on the right so I always stepped down kind of hard on the right leg so I think it jarred my back a little. I don’t think I’m ready for 35s can we work up to them since we have more time now?


A. Snatch Pull x2 + Snatch Pull-under x2 + OHS x2; 6 complexes at light load working perfect positions; rest as needed 

Felt good about these. The snatch pull under was tough! 


B. Squat Snatch; 1.1.1 x 6 sets; rest 15 sec; rest 2-3min bw sets 

Worked up to 95. Felt pretty good! Just tired by the end.


C. Back Squat; 5 on the min for 6 minutes @ 65% of 1RM 

These felt heavy but do-able!

8 sets, one on the 2min: 
Odd Sets: 
10 Deadlifts @ 155# 
8 K HSPUs 
...
Even Sets:
8 Power Cleans @ 75# 
8 TTB 
1min cap on rounds 

Only had time for 4 sets cause I was running behind schedule! Also did 125 for the deadlifts cause my back is still irritated and I didn’t wanna push myself super hard before the comp tomorrow! 

*if you have time later in the evening - this is some basic glute/pelvic work to start working on stablizing 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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