Energy: 7 – felt good through part one and throwdown and then felt a pretty significant dip after.
Soreness: 3/4 ish – shoulders/chest, lats
Sleep: 8hr 30min + Sleep Quality: 9
Motivation: 8
Training Quality: 6 – I had some negative self talk happening today, I was able to move out of it fairly quickly but was feeling crappy about being last most weeks. That said…. I think that this throwdown would have looked totally differently 6months ago, so I’m choosing to be happy with progress 🙂
Accumulate 10-12 rope climbs for quality
^Did 10 total – felt good, was able to get a lot of these in 2 pulls and if I had to take a third it was a small one.
+
TTT TD
*15min AMRAP = 287
DU’s – were good ish, I didn’t have any rounds that I didn’t trip up, I think I get weird in settings like this and causes me to trip up way more often than in training.
Burpees felt good and consistent.
S2OH – 95# felt great, smooth, broke up as 7/5/4, 115# was good too, I did too big of a set to start with and it messed up my rhythm/rest a bit – good reminder to keep sets smaller to minimize rest.
+
3 x 10 sec AB @ 100% sprint
*rest 3 min between sets
*record max watts
925/955/1014 – felt like my energy was poof gone at this point, not sure what was going on I just felt wiped out.
+
10 min easy bike
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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 