Energy: 9
Soreness: minimal – shoulders/traps
Sleep: 8hr 10min + Sleep Quality: 9
Motivation: 8
Training Quality: 9
EMOM 8 min:
1 push jerk
*building to mod-heavy
145 – felt good, core felt stable but shoulders a bit tired/fatigued feeling – still 145 felt strong
+
TTT TD
*10mim EMOM – score total weight lifted, max weight is tiebreak
Minute 1: 25 DU + 6 BFB + 1 clean
Minute 2: rest
700 total + 160 tiebreak
Dubs felt good/consistent, tripped up on 2 sets but only once. I was finishing the BFB between 38-40sec then making my lift between the 45 and 50 sec. I power cleaned everything bc my hip wasn’t feeling great with the heavier weights. 160 wasn’t pretty but I’m stoked to grab that while breathing fairly heavy.
+
30 min self-directed practice of movements that have been released from WZA- think of this as skill work
^Practiced DL with Jordan and some lateral burpees. We decided it’s probably best for him and I to partner (we have almost the same length arms go figure) and to do the larger set portion. All felt good!
+
3 x 10 sec AB @ 100% sprint
*rest 3 min between sets
*record max watts
1014/1014/1014 – well…. new goal is to get higher than 1014! Either way this felt stronger than last week
+
10 min easy bike
+
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 