Energy: 4 – Didn’t feel great today, bad cramps mostly. I was trying to figure out if I was actually tired and better to just rest or just mentally tired. Glad I came in, the lifting was really great. Burpees/AB not so much – just felt like I was moving through mud and the bending in the stomach was uncomfortable.
Soreness: 2 hamstring/right foot
Sleep: 6hr 40min + Sleep Quality: 7
Motivation: 2 – Was in a strong debate about taking an extra rest day
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. 3 trap-bar DL x6, rest 2 min
*if you are staying balanced- push the weight here
Loads=165/175/185/195/205/215 – These felt really good tonight, slightly better than last week. Used a belt for last two sets.
B. 3 chain loaded back squats x6, rest 2 min
*chains weight 35# ea.- they will challenge your torso positoning so focus on bracing and staying engaged.
Loads=165/165/170/175/180/185 – Also felt really good tonight, good strength/stability in midline.
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3×10 sec. AB @ 100%- establish max watts = 869/816/869
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8-10 sets:
15 sec. AB @ 75-80% max watts = 650-695 (was getting closer to 640-670 each round)
8 BFB AFAP
*Rest 2 min
Burpees definitely feel harder going from AB vs rower. Quads were feeling fatigued and was breathing heavier going into BP today vs the rower.
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15-20 min cooldown on C2bike
Erin's Training Log 