Energy: 7
Soreness: 0
Sleep: 8hr 10min Sleep Quality: 8
Motivation: 9
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
+
A. EMOM 6-7 min: 10 sandbag bear hug squats @ 100#
*focus on keeping torso upright and midline braced
Did 7 sets, felt better than last time, mid back still lit up but not as bad. Breathing was better.
B1. 100ft 2-KB farmer’s carry x4, rest 1 min = 70lb KB
*heavy
B2. 20 2-KB thrusters @ 26# ea. x4, rest 1 min
B3. 30ft sandbag bearhug walking lunge @ 60-100# x4, rest 3 min = 60lb bag
This felt tougher than last time in general – from a muscular fatigue standpoint. KB thrusters were the most challenging, they started to fatigue around 12th rep this time, felt mostly like I just didn’t have a ton of gas in the tank.
+
20 min row @ strong but sustainable effort
Average pace: 2:13, 4500m total
I started out wanting under a 2:10 pace ultimately ended a bit higher. Kept pace between 2:07-2:17 throughout. Started to feel this in my glutes around 15min mark. Breathing was good, in my mind I wanted this to be faster but my body wasn’t having it. Considering this is my first session after 10 days I’m still happy with it, felt good to move/breathe/sweat
Erin's Training Log 