June 18, 2020

Daily score: 8 (other than really really sore arms: tri's, lats mostly, and right behind and above my elbows)

Workout:

A. Snatch grip deadlift; 5x5; rest 2 min

115, 130, 140, 145, 155

B. Hang power clean; 5 reps EMOM 5 min (moderate to heavy load)

105

C1. Barbell hip thrust; 10-12x2; rest 1 min

145x12
165x10

C2. Weighted back extensions; 8-10x2; rest 1 min

10x10
15x10

C3. Sumo stance good morning; 10-12x2; rest 1 min

65x12x2

+
5 rounds for time:
10 russian KBS 70#
10 cals assault bike sprint
5 box jumps 24" (step down)

8:59

Feeling good in the gym again.  Gaining energy and motivation and 'umph'.  Seriously impressed at my upper body soreness from tuesday's workout.  

Snatch grip DL's got hard on my thumbs by the last set but that's fine.  Power cleans felt good.  Happy to be doing hip thrusts at a heavier weight, feel bad it took me so long to realize the potential there.  Having a foam pad under the bar really really helps too.  I also think I finally set up for back extensions on the ghd appropriately.  I had zero nausea and was able to do more reps/more weight.  I think I actually sped up as the wod went on and I got more confident with the heavy kbs.  Felt good to hustle/work.  Thanks!