7.15.19

Energy: 9

Soreness: 0

Sleep: 8hr 15min + Sleep Quality: 10

Motivation: 9

Training Quality: 8

7/15
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. EMOM 6 min: 10 sandbag bear hug squats @ 100#
*focus on keeping torso upright and midline braced

This was stupid hard, my midline was on fire afterwards and legs. Totally challenging movement for me, I think mostly just working very hard to keep myself upright and in a good position. Also, holding the bag like that challenges my breathing too, I was breathing pretty hard after each set.
B1. 100ft 2-KB farmer’s carry x4, rest 1 min
*heavy = 70lb KB (that weight might be off, whatever weight is above the 53lb KB)
B2. 20 2-KB thrusters @ 26# ea. x4, rest 1 min
B3. 30ft sandbag bearhug walking lunge @ 60-100# x4, rest 3 min = Used the 60lb bag

The farmer carries I almost felt like I could have gone heavier.

The thrusters felt good, fast through the first 10 reps then started to slow down, then last 3-4 reps were tough/arms felt fatigued.
+
Alt. EMOM 30:
-cal row = 12 first round then 10 for all remaining rounds
-cal C2bike = 14 first round then 12 for all remaining rounds
-cal ski = 10 all rounds
-cal AB = 10 all rounds
-DU = 50 all rounds except for 4th round 30 reps.
**choose the highest number on each erg that you can sustain 

This was more challenging than I thought trying to hit a good sustainable number. I noted what I started with above and then what I ended up doing throughout. I tried to challenge myself, I didn’t want to get halfway through this and wish that I had done more – ultimately had to take the numbers down just a bit. I was gased afterwards – I never felt like I was pushing too hard, and generally after the second round I was able to get into a good rhythm where it felt like a sustainable pace.

I was really happy with the DU’s here, I was able to get all 50 in every set but one and I did 2 of the sets of 50 unbroken. Woo!

Assault Bike was probably the hardest to maintain cals which surprises me, normally this is one of my strongest.

Row/C2 both felt best today.