Energy: 7
Soreness: minimal – shoulders/lats
Sleep: 6hr 45min + Sleep Quality: 7
Motivation: 7
Training Quality: 9
Glute prep x3
-10 lateral mini band steps ea way
-10 single leg glute bridges w/ mini band around knees ea.
-6 mini band clam shells ea
+
A. 4 tempo FS @ 2221 x4, rest as needed
*start light and build by feel- focus on glute engagement
Did 105/115/120/125 – Felt a little cob-webby to start but felt good. Hip/glute felt good during and after (fingers crossed this continues). I did 3 more sets at 95 after the row and those felt really good/strong – I wanted to really just see how this felt after the rowing.
+
Row Club!
For time:
2k row
*record avg 500m pace
8:11 – I started out pacing trying to keep between 2:00-2:05 and felt like that was a good strategy to start. I fell off a tad in the third split – where I think I could have started to pick the pace up a little. Sprinted the last 300m but I think overall that last 500m could have been a sprint. I was recovered fairly quickly – think I left a little gas in the tank so maybe shoot for a slightly faster pace overall next time and a longer sprint at the end could have given me a few seconds faster. Need to stop sandbagging 🙂
Splits
The only thing that I could find to compare this to was an 8min row for meters – got 1909m. I’ll take it, an improvement.
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A1. 10 mini-band glute bridges w/ feet under hips x3
A2. 10 mini-band glute bridges in sumo stance x3
*1st video; https://www.instagram.com/p/BmwtGtUnhn1/?
A3. 10 frog pumps x3
*2nd video
A4. 10 seated clamshells x3
*3rd video
A5. 10 supine clamshells x3
*4th video
A6. 10 seated abductions x3
*last video
^All felt good
Erin's Training Log 