Energy: 7
Soreness: 4 – Lats, shoulders, traps. L Hamstring still mildly tight
Sleep: 8hrs + Sleep Quality: 8
Motivation: 7
Training Quality: 7 – I felt great through most of session, started to crash a little going into last piece/metcon.
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
+
Handstand strength:
A. 10 min practcing HS walking into the wall
*Focus: Kicking up into a controlled position and then moving hands.
B. 5 minutes practicing kneeling kick ups
*do this drill into the wall but try to find balance and not plop into the wall
**https://youtu.be/TeN-i2mTcZc
Both ‘A’ and ‘B’ felt really good today! Shoulders felt strong, I took a little more time warming up and I think that helped. I had some good control and good walks for a few steps during both drills. Both felt better than the last 2 weeks.
C.10 min accumulating S.HSPU tp the target to hit last week
*note total reps accumulated. Keep focus on quality
=26 reps woooo!
+
A. EMOM 10 min: 1 thruster (off rack)
*build to a heavy within the EMOM
Started out w/90lbs and worked up to 135lbs (which I failed). I did 125lbs pretty easy before the 135 so decided to throw 10 on and see. I think I could get this, just didn’t happen today. These in general felt really good today, strong position and really upright and shoulders did not feel tight at all (yay).
B. 5 speed FS @ 130-135# x3, rest as needed*work on moving fast while maintaining positions (1st rep is a squat clean)
=Used 130# for first 2 sets and 135# for 3rd set. Felt good, again thought these were really slow but took a video and did not look as bad. I did notice I’m a little forward on my toes on some of these. My back and torso feel really upright and tight.
C. 3 DL + 3 DL singles @ 70-75% x4, rest 2 min = Used 200lbs
*focus on rebracing during singles
=Felt a little heavy today. I went to the chiropractor before my session(not normal, usually I go after I train) and I never feel strong DL after that so I think thats all to was today. It actually started to feel better in last 2 sets.
+
2RFT: = 15:40
60 alt DB snatch @ 35#
60 WB @ 14#
This got spicy quick. I originally planned to do this whole thing in sets of 20…..plans changed quickly. The snatch felt great the entire time, however it got challenging with the high reps. I broke up the first set 20/10/10/10/10 and the second set in all sets of 10. I tried to minimize rest to 10s, which worked well during the first round but went completely out the window in the second round. 1st round took me approx 7min. WB felt good, focused on depth and continued w/wider stance which felt good. This really gassed me and I’m not sure why, maybe tired from the rest of the training I had.
Erin's Training Log 