Energy: 7/8
Soreness: 5 – lats, fr delt, chest, hip flexor
Sleep: 6hr 40min + Sleep Quality: 7
Motivation: 7
Training Quality: 9
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)
+
1000m row @ goal 2k re-test pace – Aimed for 1:58 pace
*rest 3 min
3:57.1 @ 1:58.6 pace – first 500m felt real solid, really focused on keeping arms straight and pulling at the end. last 200-300m started to get challenging and was having to put more effort in to keep pace. Recovered well after this. Recovered well in general after all three rows.
500m row @ same pace
*rest 2 min
1:57.5 total time & pace – Felt strong/solid
500m row @ same pace
1:56.8 total time & pace – This one was the best of the day, felt really strong/efficient, breathing felt best here too.
**after final set, rest as needed, then..
12-15 min row @ conversational pace
15min just over 3k meters total
+
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
^Feeling great!
