Energy: 6
Soreness: mid/low back
Sleep: 8hr +Sleep Quality: 6
Motivation: 8
Training Quality: 6 – I went to the chiropractor before my session and it really affected me negatively, I won’t do this again. I was fine up until the DL; really felt like I couldn’t keep my midline tight and had no power from posterior chain. Everything felt fatigued. Resulting in: kept the DL weight light and cut the metcon short. I started doing the metcon, got about 4 min in and felt almost nauseas, and like I had no power so I stopped. Please reprogram that though if you can, I did that last year for Wodapalooza so I’d like to see how it compares (when I’m feeling good).
8/19
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. Build to a mod-heavy 2 thruster while keeping technical focus
*off of a rack
=125# Thrusters just continue to feel good, yay!
B. EMOM 10 min: 1 “bottom’s up” front squat
*heavy-across. Focus on not letting your torso position change as you stand
**off of blocks or stack weights to make blocks
***https://youtu.be/SrzrC2OehpY
=115# This felt good across sets, started to get tougher towards the end. Also started to feel my back here. Getting into a good position was hard, I stacked weights. Is this okay to do with the arms that extend on the rig?
C. 3 banded DL x6, rest 2 min =
*moderate weight + band. Get set with a lot of lat + upper back+ midline tension and maintain
**https://www.youtube.com/watch?v=A0nlkHJqmew&t=1s
=125# with green band. Do you want me using a smaller band? The video uses a red band, I’ve used a green band before so kept using it but wasn’t sure. These felt good, although kept a bit light.
+
Climb the ladder in 12 min:
2-4-6-8-10… etc
2-DB Devil’s press @ 25# ea.
2-DB alt box step ups @ 25# ea./ 20″ box
*chest touches ground on devil’s press- DBs must be snatched overhead (not CJ style)
Erin's Training Log 