Feb. 10 -13

Feb-10
A. Snatch/CJ - moderate effort tech work (20min building to ~70-75% at max) 
+
30x
Airdyne - 30sec @ 85% effort
Airdyne - 30sec @ 50% effort - 520 cals
+
Row - 20min @ easy recovery pace- 2:20 pace

Feb-11
Sleep - HRS - 6
> Stress - 1 to 10 (10 being really stressed) - 7
> Mental Fatigue - 1 to 10 (10 being very tired) - 7
> Physical Fatigue - 1 to 10 (same) - 4
> Mood - 1 to 10 - 9 

Pretty distracted and pissed off today. 

Feb-11
A. Front Squat - 2,2,2; rest 3min (build) - Subbed BS- Didn't go well, 375-395-425 (fail/ 1 rep) 
B. Muscle-ups - 20 reps for time; rest 5min x2 -
Rd 1- 2;15
I had to stop after this. I couldn't focus and was not happy. 


Today was better than yesterday, shoulder pain is gone I think my traps were just tight and sore I and I freaked out and thought the issue was back. 

Feb-12

20cals AD
20 Wallball
20 TTB
Rest 4min
x5 @ 80-85-90-95-100% effort

rd 1 - 2:16
rd 2 - 2;12
rd 3 - 1:58
rd 4 - 1;53
rd 5 - 1:38 ( maybe I went too slow in the other rds)

+
Rest 10min actively
+
30sec Double-unders
30sec KB Swings
30sec HSPU
60sec Rest
x5 @ fastest sustainable pace

This got a lot harder than I thought it would. 



Feb-13
Rest/Active Rest/Mobility as needed - 
My active rest became a little too active, I planned to do the moderate effort tech. work I missed on Monday but it felt good so I went with it. 

Clean and jerk 
3@ 65%
3 @ 70%
3 @ 75%
2 @ 80%
1 @ 90%
1 @ 95%
1 @ 325lbs for a 5lb Pr.