6.15.19

Energy: 8

Soreness: 6 – Hamstrings, quads, lats, shoulders, mid back

Sleep: 7hr 30min + Sleep Quality: 8

Motivation: 9

Training Quality: 8

w/ Gabe
10-15 min mixed aerobic warm-up
+
Build to a heavy single hang power clean
*film

These felt pretty good, although when I look back at the video, they seem mediocre. The 145lbs I pulled it so high I almost caught my chin (and looked super easy in the video) and then the 150lbs I caught it low it almost fell down my chest. Ultimately, I stopped at 150 bc I felt like that’s where my form was starting to go. My

145lbs https://youtu.be/b06iIvCaKl0

150lbs https://youtu.be/IiCZm_ZPHDw
+
A1. 3 BS x5, rest 1 min = 150, could have maybe gone a little heavier on this, they felt good
A2. 3 Strict press x5, rest 1 min = 80, weight was good, challenging
A3. 3 DL x5, rest 1 min = 195, I wanted to go heavier on this but my hamstrings were feeling super tight/fatigued and wasn’t feeling great trying to push anything heavier than this.
*heavy-same load for all sets
+
For time:
50/40 cal row
50/40 cal ski
50/40 cal AB
*Rest 5 min
x2

Total time: 23:40, splits = 9:28/9:12

This was fun. Was able to keep pace on rower up above 1000 for first 20cal then dropped to mid 900’s during first round, second round I kept the whole thing at a constant mid 900 pace and felt better overall but felt like it gave me more energy going into ski/AB. Ski was toughest but felt like pace was decent, finished both rounds in just over 3min (3:06/3:08 I think). AB I tried to keep over 300 watts but dropped a bit in the first round down to mid-high 200’s then second round I pushed it and kept it above 300 for all 40 cal and I was DEAD at the end, totally emptied the tank but was super happy, trying to push that threshold and practice feeling that uncomfortable feeling rather than staying in a “safer pace myself” type mode. Fun! and beat Gabe, yay!
+
10 min lower body light foam rolling