Wed Jan 13th

 Sleep: 7:18 and recovery is at 88% woo hooooo

Mood: a little groggy but feeling better than yesterday!

Stress: minimal, busy day ahead at work today.


A. Squat Snatch (from floor) 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) 

These felt good! I included my last attempt. Trying to pull my elbows high was a new sensation but definitely something I need to work on. And dropping under faster. I did it at 75#

https://youtu.be/ghfLz0-85QM


B. Squat Clean (floor): 1.1.1 x 5 sets; rest 20 sec b/t reps; rest 2 min b/t sets

These felt good. Did 135. Had my best for on the last set, hit triple extension and felt easier. On the last set I was fatigued so I really focused hard on keeping my abs tight and that helped a lot! (Almost like I should have been focusing on that the whole time even more than I was! 🙃)


C. Front Squat; 6,4,2; rest 2:30 bw sets (as heavy as possible with good form) 

6 at 145. Really really tough

4 at 165 - really hard to maintain perfect form but I did good form! 

2 at 185. Knees caved a little on the first rep, second rep was sticky but I fought through it and got my hips under and didn’t let my knees cave in! Whew. Max effort!

12min AMRAP: 
2,2...4,4...6,6...and so on: 
Wall Balls 
Row Cals 

Got 14 reps into 18 wall balls. Did wall balls unbroken until 14 and then split into 2 sets of 7 and so on. That was fun 🥵

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