Energy: 6/7
Soreness: minimal – No soreness necessarily but once I started moving had some tightness in my shoulders, chest. And right bicep/delt/forearm from one of the WZA wkouts
Sleep: 7hr 25min + Sleep Quality: 8
Motivation: 7
Training Quality: 7
*repeating this session to get back into “training mode” before progressing it
Accumulate 15 squat snatches @ 85-95# for quality
*technical focus but time how long this takes
6:02 @85lbs – Did a few reps at 90 and 95 and felt heavy ish so decided to go back down to 85 and really focus on quality/technical. Most reps felt really solid, quick under bar, good shoulder stability.
+
Accumulate 15 CJ @ 115-125# for quality
*technical focus but time how long this take
6:23 @ 115lbs – Same notes as snatch – kept it a bit lighter and focused on quality.
+
5 RDLs @ 3131 x5, rest 2 min
*130-135# across
135lbs – These felt real solid. Stoked about how good DL’s are feeling and minimal yuck in the left hamstring/hip/glute when I do them.
+
A. Accumulate 12-14 strict chin ups for quality
Good – Did 12 total reps and all as singles. Right bicep/elbow a bit tight felt a little off starting out but after 2-3 reps felt good.
B. AMSAP pronated grip chin over bar hold x3, rest as needed
11/10/10 – A bit tight on right elbow/bicep but otherwise felt good
C. 6-8 hinge rows x5, rest as needed
*https://youtu.be/hs3gwHuF4Zw
Did 6 reps for each set, these felt solid
C. AMRAP UB strict ring dips x5, rest 2 min
2/3/3/2/2 – Felt decent, a bit tight in shoulders
D. AMSAP wall-facing HS hold x3, rest 90 sec
*come down if lockout or bodyline breaks down
40s Only had time to do once
Erin's Training Log 