Energy: 6
Soreness: 4 – chest, front delts, shoulders, upper back
Sleep: 8hr 15min + Sleep Quality: 9
Motivation: 6
Training Quality: 9
A. Accumulate 15 HSPU negatives to a 1″ deficit for quality
*control full ROM- especially bottom/ into the deficit
**work on progressing quality here
This felt better than LW quality wise and still started to feel fatigue but was minimal and felt like quality through ROM maintained longer and through most all reps
+
8 sets:
10 cal AB @ 250W or higher
10 BFB in 40 sec or under
*rest 30 sec
**if you fall off AB or burpee pace, rest 3-4 min, then continue w/ sets
^Another week I second guessed myself. Did not have to take the rest AND stuck to the strict two footed takeoff for all sets. Last set was close to max effort. All sets finishing burpees between 34-36 seconds. AB felt consistent and manageable throughout – consistent 252-272 watt.
+
20 min ski @ moderate effort
Kept 2:22 pace, 4100meters – felt really good throughout
+
15 min foam roll/ smash upper body
Erin's Training Log 