Energy: 8
Soreness: minimal – lats/left hamstring/shoulders/chest
Sleep: 7hr 45min+ Sleep Quality: 9
Motivation: 8
Training Quality:
15-20 min self-directed HS walk practice
^good, nothing new to note – stability felt good to start, towards end shoulders felt more fatigued (lots of shoulder everything this week) but overall felt good
+
TTT TD
*FT – 10 min time cap
ROW: 100m – 200m – 300m – 400m – 500m
BJ (20”): 10 – 20 – 30 – 40 – 50
Ended at 262m complete of 500m row. This felt good, felt like my pace was consistent, I started the first two rows at about 1:55 pace and the settled into the rest at a 1:54-2:02 pace and then last row was sprint.
+
Shoulder Recovery:
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 