Energy: 8
Soreness: 4 – Hamstrings, Traps, R foot
Sleep: 7hr 30min + Sleep Quality: 10
Motivation: 8
Training Quality: 9
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 @ no tempo x5, rest as needed
*continue to focus on good positioning/ balance between legs even though you will be moving a little faster here. Start light this week and we will progress
Loads = 145/155/165/175/185 – These felt great, hamstrings were a bit tight from Monday but did not affect quality. First 3 rounds felt fairly light, last 2 were more challenging but still fairly easy.
B. 5 chain loaded back squats x5, rest 2 min
*chains weight 35# ea.- they will challenge your torso positoning so focus on bracing and staying engaged. Start light and build.
Loads= 135, then 155 for remaining sets. I liked these! Weights were good, last round was feeling a little tired/fatigued but I think I could have gone up a bit more. Could definitely feel my core working; was able to stay upright in the torso through all reps.
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3×10 sec. AB @ 100%- establish max watts = 1014/984/955
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6-8 sets:
15 sec. AB @ 75% max watts = 760
*1 min rest
8 BFB AFAP
*90 sec. rest
This was fun! Did 8 sets, was able to keep watts consistent throughout. Burpees were taking 25-30s each round. I tried to move faster getting my chest to ground and minimize feet/steps, also noticed I think I hold my breath or don’t get full/efficient/consistent timing with my breathing – maybe why I struggle so much w/these but the shorter reps were better for me to practice moving faster. Last 2 rounds I started to feel a little tired but otherwise felt like I was maintaining consistent effort across sets.
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15-20 min cooldown on C2bike
Erin's Training Log 