5.18.19

Energy: 7

Soreness: 5 – Shoulders/lats/traps, R Hamstring, R foot

Sleep: 7hr 45min+ Sleep Quality: 7

Motivation: 8

Training Quality: 8

10-15 min mixed aerobic warm-up
+
Alt. EMOM 10 min:
-5 BS = #125
-12/10 cal row 
+
Alt. EMOM 10 min:
-5 DL = #155
-12/10 cal C2bike
+
Alt. EMOM 10 min:
-5 power cleans (not TNG) = 1st rd #115 then dropped to #105
-12/10 cal ski erg
+
Alt. EMOM 10 min:
-8 alt. step-back back-rack lunges = #85
-12/10 cal AB
+
20-30 min choice cyclical @ conversational pace
*Top of every 5 min, complete:
-20 weighted russian twists
-20 abmat sit-ups
-20 glute bridge w/ miniband around knees

First two EMOM’s felt great. Backsquats were solid, was getting the row done in about 38s. DL’s felt really good, and C2 bike also good, finishing in about 32-36s. PC’s were getting my heart rate a little higher and just felt heavy at 115# so dropped 10lbs after the first set. Ski was taking me between 40-50s so little rest in between, this EMOM was definitely the toughest for me – had my heart rate highest. Lunges felt good, maybe could have a gone a bit heavier but would have sacrificed energy on the AB which was challenging but only bc I was tired from everything else. Was finishing in about 40s.