PM
15min - Quad/Hamstring/Groin Mobility
*report
BB Quad Roll / Banded Calf / Banded Hip / Band Assisted Pancake / Band Assisted Cossack
This was a little more than 15 min.
BB Quad Roll / Banded Calf / Banded Hip / Band Assisted Pancake / Band Assisted Cossack
This was a little more than 15 min.
+
A
Muscle-up Progressions - 10min (same as Monday)
I did attempt one rep afterward and I hit it with relatively sound mechanics. That makes me pretty happy for when we start to build up some volume.
I did attempt one rep afterward and I hit it with relatively sound mechanics. That makes me pretty happy for when we start to build up some volume.
B
Squat Snatch - in 6 sets, build to 80% then 4 singles @ 80% (220#); rest as needed
Warm-up result: 155 / 185 / 205x / 205x / 205 / 220x
80% result: 4 for 4
Not too excited with how this went, however, I did land all 4 of the 80% and they felt relatively smooth. Biggest thing here was I felt slow. I felt very, very fatigued going into this. I believe not being able to fall asleep until 2am played into that sensation.
Warm-up result: 155 / 185 / 205x / 205x / 205 / 220x
80% result: 4 for 4
Not too excited with how this went, however, I did land all 4 of the 80% and they felt relatively smooth. Biggest thing here was I felt slow. I felt very, very fatigued going into this. I believe not being able to fall asleep until 2am played into that sensation.
C1
Rings Dip x7 + Rings Support Hold (top of dip, rings turned out) x AMSAP - 6 sets of the complex; rest 60sec (Dips @ 32x1 tempo)
Result - :31 / :26 / :29 / :30 / :29 / :28
A lot of shoulder and triceps fatigue here.
Result - :31 / :26 / :29 / :30 / :29 / :28
A lot of shoulder and triceps fatigue here.
C2
Strict Pull-up (COB) x7 + Bar Hang in Hollow x AMSAP; 6 sets of the complex; rest 60sec
Result - :36 / :33 / :34 / :38 / :42 / :39
Result - :36 / :33 / :34 / :38 / :42 / :39
D
Natural Knee Extensions - accumulate 25 total slow, controlled reps (squeeze glutes, use band assistance if needed)
+
EMOM for 10min
Odd - 6 Power Snatch Singles @ 155#
Even - 8 GHD Sit-ups
...right into
10min AD @ EN2
EMOM felt pretty good. Started experiencing a great amount of low back tightness (specifically left of my spine). 155# started getting mildly challenging towards the end as well due to this tightness occurring. Makes me a little nervous.
See food below. Went over a little bit, again, on the fats and proteins. Still a remarkable challenge for me to get this in check. I think once I'm done taking the CSCS on Monday, I'll be able to set my mind straight and get this in check even more.
EMOM felt pretty good. Started experiencing a great amount of low back tightness (specifically left of my spine). 155# started getting mildly challenging towards the end as well due to this tightness occurring. Makes me a little nervous.
See food below. Went over a little bit, again, on the fats and proteins. Still a remarkable challenge for me to get this in check. I think once I'm done taking the CSCS on Monday, I'll be able to set my mind straight and get this in check even more.
Kcals: 3225
Macros
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