1.21.20 – Did on Thursday 1.23

Energy: 8

Soreness: 4/5 – Hamstrings/quads (less sore, more fatigue), lats and shoulders

Sleep: 5hr 30min + Sleep Quality: 6

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
+
1 squat clean + 1 hang squat clean x6, rest as needed
*building to a mod-heavy

I missed the “build” part when I read this, I did 135 first 4 sets then 140 for 2sets. I felt low energy for this or like the weight was really heavy today. While this has been improving week over week, I’m not feeling super powerful with this movement right now – maybe with this hamstring tightness that’s part of it.
+
Row Club!
15 min alt. EMOM @ warmup effort:
-45 sec row
-45 sec C2bike
-45 sec ski
(everyone do this together- start at different ergs and rotate)
+
Row @ 10 sec. faster than avg 5k pace until effort level reaches 9/10
*Rest 2 min walking
**continue until you accumulate 3000m total
*****Same as last week- goal is to hold onto first set for longer this week.

Did as 1100m/800m/700m/400m for 1:57 pace

Wooo! Mental game on point for this! I was feeling fatigue/low energy during the warmup. First set I was feeling huffy puffy after 300m and thought it would be a struggle, I was shooting for 800/900 and once I got there I really felt like I wasn’t breathing that bad so I decided to go harder until I couldn’t hold on anymore and then ended up at 1100, stoked! All other sets felt mentally easier than the first, knowing that I could hold on for that long helped I think. Pace was more consistent than last week across sets – I still kept it at 1:57.4 or lower but it felt like I was in generally pulling more right at 1:57 rather than below or above.
+
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