Random Thoughts and Notes:

• Wingspan 196cm vs. 187cm Height
• Feel like Big 3 Help a ton (Need to be reminded tho)
• Working really high percentage squats/deads drains my cns tremendously
• often neglect a proper warm-up: a programmed one would be awesome!

—> also, neglect cool down —> please put it in programming to make me feel responsible! (like relaxation breathing)

• had a shitload of sHSPU in Invictus programming and they helped so much!
• Really weak muscle snatch/external rotation of shoulder - Cuban press helps most here I think —> affects my Olympic Lifts?
• Some days breathing during WODs is great and I feel invincible, sometimes more like a tight feeling in chest 
• I really suck at jumping. Like a lot. Maybe this should get more emphasis.
• weak front rack position + mobility —> don*t get that „rack“ and cannot engage my serratus properly

—> might also be my rhomboids?

• days with good core tension lead to sore glutes and good feeling after squatting, days with bad core tension to overcompensation with lower back and „good morning squats“
• Right Teres Major weaker than left. Think I need to do lots of upper back work. Neglected this/didn’t have a good muscle connection and used bicep and forearms 

--> thats why my right shoulder might be higher than left.

• 1) I need so much more capacity. I'm just good at comps because I make smart decisions (like being in 33th place of the trail run after the half of the event and then running down the hill like a mad man and getting 12th) or cause there are heavy or odd objects.
  2) I need more core awareness. That's when I can make use of my glutes for squatting which may prevent my butt from rising too early on squats, snatches, cleans, etc.
  3) my hip IR totally sucks
  4) that shallow feeling of not being able to breath only happens during wods and on the rower and AAB. C2 bike and running makes me breath in a completely different way. Lots of running has dramatically improved my endurance in the past if I think about it (even when I was on vacation and had an easy jog every day. Also, adding an aerobic warm-up (like I did with MisFit athletics weakness warm-up might help?)
  5) all top athletes just seemed to be a little exhausted after each WOD while I am basically dead for the next 30 minutes. Are they just so much fitter?
  6) external shoulder rotation and scapular depression/winging scapula need to be addressed.