Thursday Jan 7th

 Sleep: guess who has 2 thumbs and got 8 hours of sleep!!! THIS GIRL! Recovery is 71%

Mood: finally not feeling tired and excited to tackle today 

Stress: a little chaotic after everything in the US yesterday but trying to focus on today and what I can control.


A. Low Hang Squat Snatch (2-4" below the knee); 2 reps on the min for 8 minutes (keep load light enough where you can focus on technique - work on sweeping bar into hip and getting your elbows high and back on the final pull) 

I felt better about these? Trying to sweep it in and think straight up instead of out with the hips. Only did 55# so I could focus on form. 

B. Squat Clean - Blocks (2" below knee): 1.1.1 x 4 sets; rest 20 sec b/t reps; rest 2 min b/t sets

These were fun! I feel like I had a hard time thinking vertical and not hitting the bar on my hips. I had some that felt better than others. Worked on hitting triple extension, grazing instead of hitting the bar (to stay vertical), and dropping under quick. Did 135#

https://youtu.be/pmYD3fHX1C4


C. Autoregulated Front squats - 1 rep @ 88% of 5RM from two weeks ago, rest 4-5 min x 2 sets

Hit 7 for both sets at 125# Wore lifters for everything today and noticed a difference for sure! Front squats were easier.

30-20-10-20-30: 
Wall Balls 
15-10-5-10-15: 
Row Cals 
rest 6min 
For Time: 
30 DB Box Step Overs for Time with 35lb DBs 

Did this conditioning piece first before the strength work because I’ve found I’ve been really tired by the end of the session and my conditioning seems to suffer? Maybe I’m making things up! Just a test today to see how it goes out of order.

Did the first part in 11 mins. Did sets of 10 and then 5s for last set of 20 and two tens and two fives for last set of 30 wall balls. 

Took me 4:30 to do the box step overs ☠️I did sets of 5 and each set was near max effort by the last 10 my grip was limiting as much as my legs.


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