1.7.20

Energy: 8

Soreness: 2 – chest

Sleep: 6hr 30min + Sleep Quality: 7

Motivation: 8

Training Quality: 8

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

^ I love doing this as a warmup for anything squatting it’s super helpful
+
1 squat clean + 1 FS x5, rest as needed
*no tempo- if you feel good- choose a mod-heavy weight across

=135lbs across – the weight felt food but I feel like my form was a bit all over the place – I’m sure it wasn’t that bad – I caught two really far forward almost on my toes and then that translated into feeling less stable. Had 2 reps that felt more solid, I think the pull was off, maybe not finishing. FS felt really good.
+
Row Club!
For time:
5k row
*record avg 500m pace

21:19.1 / 2:07.9 avg 500m pace

Woo! Pretty pumped about this, felt really good too! Pace never went above 2:13. For the most part I kept it right around 2:09-2:11. I started to pick up a bit (kept it under 2:10) at 1500m left then more at 1000m left (2:05) then last 500m at 2:00 and all put sprint last 300m. I tried to pick up the pace with more time left bc I tend to leave too much gas in tank and it worked out well today!
+
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

^ Good