150603

Yesterday, was asleep from ~7:30-6:30 am. Vomiting, Chills, weak, etc. Felt a lot better today. A little weak, but not as nauseous. 

Wednesday- Gym Skills/Movement Warm Up + Speed Squat/Jumping + TnG Barbell 
3 sets warm up
10 sec Bridge Up Hold x 3 *focus on extending thoracic and shoulders as much as possible
10 light Band Pull aparts
50’ Bear Crawl **Put peanut LAX balls on low back and keep it there throughout the crawl. 1 sec pause during each step with hand/foot is off the ground
+
12 min EMOM
1st- 2 Fast Back Squats @ 75%
2nd- 2-3 Kneeling Jumps on to plates

340, up to 4 plates
+
3 sets
AMRAP TnG Power Snatch @ 135#
rest 4 min b/w sets

18, 19, 13. 

My goal is to get Isabel unbroken. I'll get it. 

+
12 min EMOM
5 Power Clean & Jerks, 155# **don’t focus on speed, focus on keeping back tight and perfect position on the way down and catching clean and driving to the jerk and dropping under jerk good  **goal is staying unbroken  

Did 165. All unbroken. Had one hiccup on 3rd set. Hit my knee on way down. Other than that, made it. 

Did second workout from yesterday also:

4 sets @ high effort
Ski Erg 500m
AMRAP Strict HSPU’s @ 3” deficit
50 Unbroken Double Unders
rest 3 min b/w sets

4:22  1:48.1, 7 (fell backwards)

4:01  1:50.4, 9

3:43  1:55.7, 8

3:41  1:53.1, 8