Energy: 6
Soreness: 3 – Shoulders, Biceps, Lats
Sleep: 7hr45min + Sleep Quality: 8
Motivation: 6 – Evening training had me like….meh….but once I got going energy picked up
Training Quality: 8
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
+
A. 3 FS x6, rest 2 min
*same load across
=145lbs – Challenging but doable weight, no belt, midline stability felt good throughout
B1. 1.1.1 clean pull x3, rest 90 sec.
*rest 10-15 sec. between pulls- heavy but focus on technique
Used 165lbs – Felt good, I could have put 10 more pounds on and been fine
B2. 20 alt. DB snatch @ 35# AFAP x3, rest 90 sec.
Time = :47 :44 :42 – The last round was the only one that felt “fast”
C. 10 single leg barbell glute bridges ea. x3, rest 60 sec.
*shoulders on bench
**45-65#
Used 55lbs – Good
+
For time:
18-16-10-8-6
OH walking lunge alt. steps @ 55#
Cal ski
7:29 – This felt really good! Energy finally picked up and had fun pushing the pace through this. Minimal rest and quick transitions. OH lunges felt very good, stable and fast. Ski was able to keep high 800’s/low 900’s pace.
+
Single leg strength/ mobility:
A. Single leg walkout to support squat- 15 reps ea. leg
B. 25ft narrow stance duck walk x4
C. Accumulate 20 feet together goblet squats @ 4211
*Videos 1,2,3: https://www.instagram.com/p/BsWJLhmB3MO/
Erin's Training Log 