Energy: 9
Soreness: minimal
Sleep: 6hr 15min + Sleep Quality: 8
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
+
EMOM 10 min:
20 DU + 3 TNG power cleans
*pick a sustainable loading- across
^110lbs (+5 from last week) Clean’s felt stronger than LW even w/weight increase. Dubs were similar to LW – tripped up one time on 3 of the ten sets. Tried to continue to move quickly in transition, was finishing work each round in 22-28 seconds.
+
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 @ 3 sec. faster than last week’s pace until effort level reaches 9/10
*Rest 3 min walking
**continue until you accumulate 1500m total
Pace = 1:51. Did as 550/350/400/200 – this was the hardest one yet. It was almost easier to keep a faster pace bc this was essentially a sprint for me each time. I found myself “slowing” to keep the 1:51 and just couldn’t get into a sweet spot rhythm at that number. Overall this went well, set two was the only set I think could have been better (maybe should have shortened that first set a bit).
+
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
Erin's Training Log 