2.11.20

Energy: 7

Soreness: minimal

Sleep: 6hr 35min + Sleep Quality: 4

Motivation: 8

Training Quality: 7

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
+
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)
+
500m row @ goal 2k re-test pace
*rest 90 sec
x4
**after final set, rest 3 min, then..
10 min row @ conversational pace

My paces for each were 1:58.2/1:57.8/1:58.1/1:57.9

Felt pretty good, I tried to pick a pace (1:58 was what I was shooting for) that was realistic for a 2k pace. Breathing felt a bit challenging (it was really humid in the gym) but otherwise legs and body felt good.
+
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

Good ^