5.18.20

Energy: 8

Soreness: Minimal

Sleep: 7hr + Sleep Quality: 3

Motivation: 7

Training Quality: 8 – both sessions energy felt good

AM
A. 1 Front rack box squat x 5, rest as needed
*increase loading
*box at parallel.
*Keep glute engagement focus even without the pause on the box

=205lbs (+10 from LW) – Strong, breathing good – continue to be happy with how these feel w/weight increases
B. 10 2-KB sumo DL x 4, rest as needed
*moderate loading- focus on hip hinge/back position and squeezing glutes to stand

=Used 53lb KB’s – Good, really felt these in glutes and hamstrings
C1. 6-8 barbell frog hip thrusts x 3, rest as needed
*increase loading
*https://youtu.be/JnkQx6YgvV0

=145lbs (+10 from LW) – strong
C2. 20 elbow plank extended ROM hip abductions ea. x 3, rest as needed
*hook weight vest over ankle- may need to take out some weight
**https://youtu.be/iAoSlGH1Zsc

=Same weight as previous weeks, nothing new to note
D. 6 back rack drop lunges ea. leg x 3, rest as needed
*standing on red competition plate- step back to the ground from there/ All 6 on one leg, then switch legs. 

=105lbs (+10 from LW) – Loving these, both legs felt strong and similar (really noticing less fatigue discrepancies between legs).

PM
Metcon Mashup
AMRAP 15 min:
25 WB @ 14#
200m AAR
20 alt DB snatch @ 35#
–rest 5 min–
AMRAP 10 min:
10 BBJO @ 20″
20 cal C2bike
–rest 5 min–
AMRAP 5 min:
5 squat clean thrusters @ 65#
30 DU

15min AMRAP = 4+12 – Did all rounds of WB unbroken except for 4th round, all DB snatch unbroken. Felt like the rep counts were such that it was perfect to push me to do unbroken. I wanted to break a few times on both WB and snatch but tried to push through knowing that I didn’t “need” to. I also was able to do this while keeping rest between movements short. Moved right into WB from snatch (only rest was walking from one to another).

10min AMRAP = 3+11 – This one was the most challenging of the three. Similar to last week, started out with HR a bit high and pretty much stayed high throughout. It’s tempting to “rest” on the bike but really tried to keep pace up and keep burpees consistent. Despite that, the burpees felt pretty slow.

5min AMRAP = 4 – I liked this! Really pushed to finish that 4th round. Only broke once on dubs, they were feeling good today! Did the sq clean thrusters as quick singles. They slowed down a bit after the first round but I think I was able to keep them fairly consistent across sets and keep rest minimal.
+
10-15 min easy bike cooldown