Mon Jan 4th

 Sleep: got 7 hours! Recovery is 45%. Still think I’m fighting something. Have a super super mild sore throat today. 

Mood: so sleepy and considering trying melatonin to try and get to sleep earlier.

Stress: mild

A. Slow Snatch DL -> Slow Snatch Pull -> Pause Snatch DL -> Pause Snatch Pull -> Slow Snatch Panda Pull -> Pause Snatch Panda Pull; 1 full complex x 6 sets; rest as needed (same sequence again - we will progress from here but spend one more week dialing in all your positions)  

These felt better!

B. Hang Squat Snatch (start at top and hang to knee and then pause for 1 second) + Squat Snatch with 1 sec pause at knee; 9 complexes; rest as needed (this week make sure you pause for 1 sec at each position - really focus on perfect back position and a tight barpath) 

I included a couple of my attempts in the video! Please advice I feel like some of them are good and some are not so great 😬 what can I do better? I worked up to 85 and did 85 for the last five and since I didn’t feel like I was doing those perfectly I didn’t move up in weight.

https://youtu.be/kovw5OQSJSc

C. Back Squat; 5,3,1,10,10; rest 2min bw sets (10s = 70% of tough 1) 

5 - 175

3 - 195

1 - hit 215 with a good amount of hip IR haha WHEW I worked for that one definitely 9/10 RPE

10” - 4

10” - 4


3 total sets: 
2min Clock: 
12 Cal Row 
12 Thrusters @ 75# 
AMRAP Power Snatches @ 75# in remaining time 
rest 2min 
2min Clock: 
12 Cal Row 
12 Front Squats @ 75# 
AMRAP Double Unders in remaining time 
rest 2min 

Wow this was fun but hard haha those thrusters were Heavvyyy by the end of today’s fun haha. Broke them up into 2 sets of 6. Did everything else unbroken. 

Finished the 12 cal row in :40 every time 

Got 3 for each power snatch AMRAP 

Got 27, 25, and 23 DUs

Elbow didn’t feel too bad on the thrusters but I also didn’t really notice anything cause adrenaline!

*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