Wednesday

A1)
Single-leg unweighted hip hinge
3 x 10/side slow & controlled; :30 between sides, :30 rest

Complete

A2)
Bottoms up 1-arm press from lunge (forward leg is opposite working arm)
3 x 6-10/side; :30 between sides, :30 rest

20(8) across - equally challenging on both sides

B)
Clean-grip deadlift
take your time and build to a tough (not max) single for the day

273, tough enough for today

C)
Alternating KB pull-throughs from plank
3 x 10 light & controlled; :90 rest

Complete with 10lbs. Totally fine once I did the first one.

D)
AMRAP in 3:00
Assault Bike calories - nothing above 70 rpm for the first :60!

49 - held 68-71 for the most part, but did start out a little hot (73), and faded a little around 2:00 (63ish)

Tuesday 23 July

sleep: 11pm to 630am (alarm)

7am: 30:00 z1 row
8am: green smoothie
10am: eggs, rice, avocado
1pm: cottage cheese and cantaloupe
4pm: opt-she
6pm: progenex with coconut water
7pm: chicken, rice, sweet potato

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AM:
30:00 row @ z1

PM:
A. Squat snatch; build to a tough single
B. Squat clean; 2, 2, 2; rest 3 min
C. Front squat 6-8×5; rest 3 min
D. Low pulley pull throughs; 12-15×3; rest 2 min

A. 115 - balance was all over the place.
B. 145, 150, 150 - felt like my elbows were faster than usual today!
C. 115, 125, 135, 145, 155(6) - started out a little too light; tried really hard to keep my chest up (and mostly succeeded, except for last rep at 155, which is why I called it at 6)
D. attached a purple band to the rig, but 100% sure I was not doing these correctly…