Energy: 5
Soreness: 6 – hamstrings, quads, lats, shoulders
Sleep: 6.5 hrs + Sleep Quality: 5
Motivation: 6
Training Quality: 7 lifting felt like I was moving through mud tonight, energy picked up significantly once I started the EMOM
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:
5 2-farmer’s handle DLs = 225lbs
*as heavy as you cn sustain good movement with. Focus on an upright torso position before pulling
B1. 2 BS @ 3331 x4, rest as needed = 125/125/130/135 – felt heavy AF tonight
*build each set by feel
B2. 5 BS AFAP @ 95# x4, rest as needed = felt pretty good, position good/upright and good in midline while breathing/moving quickly
*focus on maintaining positions w/ speed
C. 10 single arm DB bent over row ea. (w/ bench support) x4, rest as needed = 35lb DB’s
+
Alt. EMOM 15 min:
-10-12 cal C2bike = 12 cals
-6-8 dball cleans over shoulder @ 60# = 8reps
-10-15 jumping air squats = 15 reps
All of this felt great ^ I was getting significant rest after the Dball cleans and air squats. The bike was taking me about :40 seconds to complete. I was able to push pace on all three movements. Was especially happy about the Dball, it was lighter than what you normally have me use but I was able to move it quickly and efficiently.
Erin's Training Log 