5.25.19

Energy: 9

Soreness: 4 – Lats, shoulders in general

Sleep: 7hr 45min + Sleep Quality: 10

Motivation: 9

Training Quality: 10 – Really solid day I loved doing this workout again with the adjusted reps/weight/cals

10-15 min mixed aerobic warm-up
+
*increase loading on all barbell movements
Alt. EMOM 10 min:
-3 BS = 135#
-13/11 cal row =was finishing in about 40s
+
Alt. EMOM 10 min:
-3 DL = 165#
-13/11 cal C2bike = finishing in about 40s
+
Alt. EMOM 10 min:
-3 power cleans (not TNG) = 115#
-13/11 cal ski erg finishing between 48-50s
+
Alt. EMOM 10 min:
-6 alt. step-back back-rack lunges = 105#
-13/11 cal AB = finishing in about 52s

Similar to last week, the ski and AB were the toughest to finish/had minimal rest between rounds. PC’s felt much better this week. All BB movements felt really good today. Energy also higher. Food quality and rest were solid on Friday. Making a point to make sure I’m getting all of my carbs in on Friday’s and high quality and think it made a difference in my energy this week.
+
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