Sun Jan 31st

 Sleep: got 8:40! I hadn’t gotten enough sleep all week so I made it a point to get as much sleep as possible last night and recovery has definitely improved.

Mood: arm is still numb and it hasn’t gotten better so that’s pretty disappointing. Now I’m worried about the competition on the 13th. Also I got round one of the covid vaccine Friday afternoon so my right arm hurts pretty intensely today 😅

Stress: moderate just because of my arm. I journaled last night for the first time ever though and it seemed to help!

A. Snatch Pull; 3,3,3,3; rest 2min bw sets (no arm action - just stand aggressively sweeping bar into hip) 

Only went up to 85# but practiced the more upright starting position and driving with my legs and I feel like it helped a TON and I feel a lot more confident about these attached the first empty bar and last set with 85.

B. Safety Bar Squat; 8,6,3,3; rest 2min bw sets (73,83,88,92%)

These were tough, my legs are toast after snowboarding and we don’t have a safety bar so I had to use lifting straps which made it feel super unstable and frankly scary haha so I did 8 at 115, then 6 at 145, and then switched to a super wide grip like yoke style and did 3 at 165  And then 3 at  175. Wasn’t feeling like I could push these hard today everything is pretty sore (back and legs and knees) - maybe I’m too old for snowboarding 😂

C. Safety Bar Box Step Up; 6-8 reps x 3 sets; rest 2min bw sets 

These were hard. I ended up holding it in a front rack genie style if that makes sense! I did a 65# bar for 8 reps.


8 Sets: 
1min on/1min off: 
6 Deadlifts @ 155lbs 
6 Cal Bike 
6 Box Jumps @ 20" 
40 Double Unders 
*Pick up where you left off each set

This was grosss haha I almost finished 5 rounds. I had the double unders left. Felt like a really good challenge!

*if you have time later in the evening - this is some basic glute/pelvic work to start working on stabilizing 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 Lying Clam Shells; 20 reps R and L 
A5. Side Lying Reverse Clam Shell; 20 reps R and L