Energy: 6
Soreness: 2 Glutes, Hamstrings
Sleep: 7hr +Sleep Quality: 4
Motivation: 8
Training Quality: 6 – There were times when I felt like my body wasn’t doing what I wanted it to do/not going as fast as I wanted it to go, etc. generally a little sluggish. Overall I felt good, just noticing a small difference mostly during the AMRAP’s. Could be a bad nights’ sleep and food is down again too (current macros 150p/140c/50f).
Prep:
Trunk stiffness- McGill Big 3
*3 sets of each by feel (long enough to ‘stimulate’ but not fatigue positions)
1. Curl up
2. Bird Dog
3. Side plank
*https://youtu.be/7I6Xa0RdGKs
+
A. 3 front squats w/ miniband above knees x10, rest 1 min = 105 for 3 sets, 115 for 3 sets, 125 for last 4 sets. This felt good and more challenging than I thought it would be, I felt like I really had to work to keep my midline upright and engaged w/the band.
*focus on driving knees out against band- this will engage your glutes
B. 5 safety bar good mornings w/ miniband above knees- 3 sec eccentric each rep x5, rest as needed = Holy crap these were hard! Loads = 80/90/90/90/90, felt like hip hinge was good throughout. I could feel my hamstrings and back immediately afterwards and already tonight.
*the way this bar loads your back will make you want to reach your chest forward. Really focus on driving the hips back and keeping your upper back tight.
C1. 6 single leg KB RDLs ea. x3, rest 1 min = 35# KB – these continue to feel better each week. Did have a little (not bad just noticeable) pain/tightness in right foot/hamstring during these and after (foot most likely due to DU’s)
C2. 6 single leg squats to bench ea. w/ miniband above knees x3, rest 1 min
*focus on controlling full ROM and not “plopping” onto the bench = These were tough too, I liked them! Form stayed consistent throughout and felt like I did well w/ROM and controlled descent onto bench.
+
AMRAP 5 min:
10 cal row
10 lateral burpees over rower
3 rounds+1 = 61
Burpees were the limiter here, row felt great was getting it done in about 30 seconds. Felt the sluggishness here especially during burpees and thinking maybe I just hadn’t warmed up enough.
*Rest 5 min
AMRAP 5 min:
25ft 2-DB front rack walking lunge @ 30# ea.
10 2-DB DL @ 30# ea.
*focus on hip hinge during DLs
5rounds +15 ft
Lunges felt great, I felt like I could keep a good pace with them. I kept the DL slower and deliberate to maintain form and they were tough going into them with my heart rate up a bit from the lunges.
*Rest 5 min
AMRAP 5 min:
10 cal ski
20 DU
4 rounds = 120
Did all sets of DU’s unbroken! I took about 10s rest in between ski and DU’s to make sure I could get them unbroken, I think I could have pushed the pace a bit harder but it definitely helped me to keep them solid. Ski was good, was able to keep pace high (900cal/hr? or whatever the pace metric is on calories haha).
Erin's Training Log 