Day 299 11/30/20

Day score 9: A little sleepy but knee feels good.

11/30

For quality (but time how long this takes):

15 squat snatch @ 5# heavier than last week

**if needed- switch this to power and adjust loading 

165 – 2:16 – these were solid. Heavier and faster than last week! Practiced making my setup faster

+

**the last week of Hatch is light so you’re not missing much. Let’s call it and switch to lunges for lower body strength work for now

E2MOM x 10 sets:

20ft FR walking lunge (barbell- mod/heavy across)

205 – hard but good. No knee pain

+

AMRAP 6 min:

3 power snatch @ 135#

6 BFB

-rest 2 min-

AMRAP 6 min:

9 TTB

5 hang power cleans @ 165#

-rest 2 min-

AMRAP 6 min:

9 power snatch @ 75#

21 wDU

+

7+2, 5+1, 4+2 – these were tough. I may have come out a little bit hotter than I wanted in the first one but I was feeling good and happy that I was able to get back to the bar quickly. Second one I was just kind of tired. Third one I struggled to get started on my DU sets. Once I got the first one I was good every time but that first one I tripped getting started for some reason each time.

Knee-over-toe strength / stability / health:

A1. Tibalis Raise; 15-25 reps x 2-3 sets; rest 30 seconds – https://youtu.be/gNS_QjGAs_k

A2. FHL Calf Raise; 15-25 reps x 2-3 sets; rest 30 seconds – https://youtu.be/BWedccP0o_U

A3. Knee Over Toe Calf Raise; 15-25 reps x 2-3 sets; rest 30 seconds – https://youtu.be/m1aMq9W-jDo

A4. Patrick Step-up; 15-25 x 2-3 sets; rest 30 seconds – https://youtu.be/lTktLtISKek

B. ATG Split Squat; 5 reps/leg x 3-4 sets; rest 30 seconds bw sides – https://youtu.be/WHHI9l8Zp40

C. Knee over Toe Squat; 5 reps x 5 sets; rest 30 seconds bw sets – https://youtu.be/cDobK6aHQOs