Energy: 8
Soreness: 3/4 – delts/shoulders/traps
Sleep: 7hr 30min then back to sleep again for 2hrs + Sleep Quality: 9
Motivation: 8
Training Quality: 7 – lifting felt great today, skills afterwards were tough, my arms/shoulders felt trashed after the second set of chin ups. Maybe bc moving my Wednesday session to Thursday w/all of the gymnastics my shoulders weren’t quite recovered. I put some of it off to finish on Saturday.
Accumulate 15 squat snatches @ 90-95# for quality
*technical focus but time how long this takes
12:01 @ 95lbs all reps, no misses, felt great today and faster (1:20) than the 90lbs last week
+
Accumulate 15 CJ @ 120-125# for quality
*technical focus but time how long this take
12:25 @ 125lbs all reps (1:25 slower than last week) – was a bit more methodical this week, reps felt better overall, cleans felt very good, I noticed a difference in pull and how my left hamstring felt, freakin yay! Power clean and push jerk for all reps.
+
3-4 RDLs @ 3131 x5, rest 2 min
*5# increase
145lbs, 4 reps all sets, did all the way you showed me last week. Felt real solid – felt them the next day. Noticing positive difference in hamstring on these as well.
+
A. For time: 8 chin ups
*rest 5 min
x3
5:55, 7:20, 8:40 second and third set were HARD.
B. AMSAP pronated grip chin over bar hold x3, rest as needed
*hold 10# DB between legs
8 sec/7 sec/7sec – arms felt real dead on these
C. 8-10 hinge rows x5, rest as needed
*https://youtu.be/hs3gwHuF4Zw
8reps all sets, good
C. AMRAP UB strict ring dips w/ 2 sec pause at bottom of dip x5, rest 2 min
3/2/2/2/2 – after first set, couldn’t press out of third rep. Getting good depth throughout.
D. 10 alt shoulder taps + AMSAP wall-facing HS hold x3, rest 90 sec
*come down if lockout or bodyline breaks down
10sec ish/10sec ish/8 reps complete and came down
Erin's Training Log 