6.8.19

Energy: 9

Soreness: 6 – Lats, hamstrings, posterior chain in general

Sleep: 7hr 45min + Sleep Quality: 9

Motivation: 10

Training Quality: 7

w/ Gabe
10-15 min mixed aerobic warm-up
+
Alt. EMOM 10
-3 hang power cleans = #115
-6 DL = #165
*increase loading on both movements from last week = These both felt better than last week. Pull felt faster on cleans, grip felt better on both. DL’s felt really strong.
+
For time:
Buy-in: 2k C2bike
…then…
21-18-15-12-9-6-3
WB @ 30/20# 
Cal row
..then..
Cash-out: 2k C2bike

Pace on first bike was 2:12 and 2:04 on second. I think I could have warmed up a bit more. WB’s felt really good, I was surprised. The last time I used a 20lb WB they were hard. My breathing was good, little muscle fatigue, was able to move through them at a consistent pace w/minimal rest. Broke up the sets of 21/18/15/12. Row was my recovery here but was still able to keep pace in high 800’s-low 900’s throughout.

Gabe only beat me by 35s 🙂
+
10 min lower body light foam rolling