4.24.19

Energy: 6

Soreness: 6 – Glutes, hamstrings, upper back, shoulders, lats, chest

Sleep: 7hr + Sleep Quality: 8

Motivation: 8

Training Quality: 7

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
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A. 5 DL @ 5111 x5, rest as needed
*start light and build by feel- focus on staying balanced on both feet throughout and reaching back with hips during eccentric

Loads= 85/105/105/115/120 – this felt so different (in a good way) than the last time I DL with a BB. I could feel a big difference in how my legs/glutes/hams/back engaged, felt a lot more stable and strong in the position too. The tempo made it challenging, does this seem like a good load? I found myself thinking it was “so light” but with the tempo and really focusing on the movement being correct I still felt like it was challenging and I felt it the next next day.
B. 8 back rack rear foot elevated split squats ea. x4, rest as needed
*add weight by feel- keep torso upright

Loads=55/55/60/60 – These felt good, in the last 2 sets the first 7 reps were easy and then got hard on the last 3 both times. Weight felt challenging but manageable, maybe could have gone a bit heavier on the last set, legs were a little tired from Monday’s work.
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3×10 sec. AB @ 100%- establish max watts = 790/869/843 watts, I think I could have gotten a little higher on this (I know I’ve gotten over 900 before). Energy was a little low today.
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For as long as possible (cap at 20 sets)
15 sec. AB @ 75% max watts =650 watts
*Rest 1 min
**continue until you are unable to hit the wattage

Did all 20 sets – I struggled to keep right on 650 (was keeping a lot at either 644 or 676) but didn’t think that was too big a deal. Felt manageable although I felt tired, was maybe more of a mental fight to keep going. Truly, I think the last 3-5 sets where the only ones that were actually a struggle/major challenge for me.
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15-20 min cooldown on C2bike = Felt good, kept a 2:19 pace and did 8k meters total.