Energy: 8
Soreness: 5 – glute/quads, shoulders
Sleep: 7hr 45min + Sleep Quality: 8
Motivation: 7
Training Quality: 8
15-20 min self-directed HS walk practice
=This went much better this week! Finding a lot more stability/control when kicking up. Had a few walks.
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TTT TD
*10min AMRAP
50 BFB
50 DB snatch (#50)
In remaining time, AMRAP WB (#14)
Finished BP at 3:53, felt like I kept a good consistent pace here, no rest, they did slow down a bit towards the end.
DB snatch took a bit, I’ve never done the 50lb DB. I’m glad I did it, it was challenging but doable – maybe more mental than anything else, Shannon judged me and really helped me stick to a pace/rep scheme. I did 9 to begin with and immediately knew it was too big of a set – went to 5’s after that, much more manageable.
Got 13 WB
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Shoulder Recovery:
*Before each set of A’s- 10 min easy cyclical of your choice (unless you have to get to work)
A1. 3-5 prone shoulder extensions x3, rest as needed
*goal in to keep wrists and elbows as close to body as possible. This comes from scap retraction
*3rd video: https://www.instagram.com/p/BvM9_nynyJ1/
A2. 30 sec reverse table plank x3, rest as needed
*breathe deeply while doing this
F. Accumulate 2-3 min in an elevated cat stretch (hands on box- sit hips back towards heels)- vary any position between shoulder width and streamline position
^Good
Erin's Training Log 