Sun Jan 24th
Sleep: got 6 hours, not my best work. Recovery is 70%
Mood: tired
Stress: minimal!
A. Squat Snatch; 3 sets of 3 @ 70%, 3 sets of 2 @ 75-80%, 3 singles above 80%; rest as needed bw sets
Worked with Shannon on starting position and changed it to a little more vertical cause I was stripper booty-ing a little today. I hit 125 but it wasn’t perfect. I attached a video of 115 with the more vertical position and I definitely need to work more on it but I feel like at least the starting position is better. I hit my hips for sure on that rep haha
B. Back Squat; 8,6,6,4 rest 2min bw sets (70,80,85,90%)
Hit 8 at 145. Tough but doable!
6 at 175 and then 185. Felt extra heavy today
4 at 195. Last two reps were ugly and I had to pull my hips back under
C. DB Box Step Up; 10 reps x 3 sets; rest 2min bw sets (as heavy as you can go)
These were hard 😅. Did the first set at 25 and then did 30 which was doable as long as I kept my core super tight. Grip was like 3/10 limiting haha. Did the last set at 35. Right leg is definitely more difficult. Was max effort to do 10 at 35.
4 Rounds for Time:
10 Deadlifts @ 155#
10 K HSPUs
15 Wall Balls
10 Bar Facing Burpees
Ouch. It took me 14:12. I broke up the wall balls into 3 sets of 5 cause my arms were toast. I did HSPUs unbroken until the second two rounds then I did 2 sets of 5. Did the deadlifts and burpees unbroken.
*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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