Energy: 6
Soreness: minimal
Sleep: 6hr 25min + Sleep Quality: 7
Motivation: 7
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 8 min:
4 2-farmer’s handle DLs – These felt great – Load=235
*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
*build each set by feel
B2. 5 BS AFAP @ 95# x4, rest as needed
*focus on maintaining positions w/ speed
Both B1/B2 felt better than last week, tempo was tough but felt stronger out of the bottom.
+
AMRAP 20 min: = 2 full rounds + through 300m ski into 3rd round
200m run (sub row if foot is bothering you)
30 sandbag back squats (tube sandbags by the trueform- 40# bag. Either the white or black zipper bag is 40#..the other is 60)
400m ski erg
40 alt step back lunges w/ sandbag over 1 shoulder
Woo this was fun and harder than it looked. I ran on the true form – felt good on my foot, I struggle a bit keeping a consistent pace on true form but it puts less stress on my foot for running. Backsquats felt slow but steady, first 20 were pretty quick and then slowed down, second round felt slower than first and I really started to feel tired in my legs during second round. Ski felt great, solid and consistent pace. Lunges were good, felt good but somewhat slow, same notes as back squat.
Erin's Training Log 