We’d March 10th

Sleep: got just under 7. Recovery is 61% today

Mood: a little tired 

Stress: moderate, started a new relationship recently & have to come in for work at 4:40am tomorrow for a tv interview 😅

McGill's Big-3 - 2 stimulative sets each exercise (2 sets of 10-30 seconds each) 
-McGill Curl-up
-Side-plank
-Bird-dog


A. Power Clean x2 + Front Squat @ 31x1 tempo; 1 complex on the 90 seconds for 6 sets 

Did 125 & felt heavy but good!

B1. Front Squat @21x1; 4 reps x 5 sets; rest 90sec (heavier % than last week)
B2. Clean Grip DL @31x1; 4 reps x5 sets; rest 90sec (heavier % than last week)

Did 125 for front squats & 165 for deadlifts and felt good but heavy.

2-3 sets based on feel and motivation - should challenge yourself but walk away feeling refreshed: 
7 Cal Row @ 75% effort 
6 BFB 
7 Cal AB @ 80% effort 
6 BFB 
7 Cal AB @ 85% effort 
6 BFB 
7 Cal AB @ 90% effort 
6 BFB 
rest 90 seconds 
7 Cal Row @ 75% effort 
7 Box Jump Overs 
7 Cal Row @ 80% effort 
7 Box Jump Overs 
7 Cal Row @ 85% effort 
7 Box Jump Overs 
7 Cal Row @ 90% effort 
7 Box Jump Overs 
rest 3min bw sets 

Brought the new beau to the gym and spent 2 hours coaching him on form and how to properly clean / deadlift since he hasn’t in 10 years so I only had time for once set of this and it HURT deep ☠️

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