Energy: 8
Soreness: left hip/glute/groin/IT band still very tight today
Sleep: 8hr 45min + Sleep Quality: 10
Motivation: 8
Training Quality: 8 – similar to Monday, energy continues to improve and am able to push HR a bit more while still feeling pretty good. Very odd with the hip thing, anything deadlift felt completely fine, the snatch probably felt worst and was feeling that complete lack of power from my hips again, ugh. Hoping this will go away with a few days off this weekend.
AM
A1. 2 slow snatch grip DL x6, rest 90 sec.
*5 sec from ground to hip- I’m not going to dictate weight this week- go as heavy as you can while maintaining good technique.
=145.155.155.160.165.170
^ Heaviest set today +15lbs from heaviest set two weeks ago. Felt solid, smooth off floor.
A2. 1 squat snatch x6, rest 90 sec.
*same note as A1
=85.90.95.95.85.85 Did power snatch today to lowest depth that felt comfortable with hip/groin
B1. 3 OHS @ 3331 x4, rest 90 sec.
*moderate loading- focus on midline and OH stability. Slight increase from last week
=65lbs.65.75.75 – kept it super light with hip, first set felt a little janky but improved over sets I think as my hip loosened up.
B2. 5 snatch balances w/ 2 sec hold in bottom position x4, rest 90 sec.
*55-85#- focus on speed of drop and TENSION as soon as you get to your bottom position
=65lbs.65.65.65 – similar note, got better as sets went on. Felt great in my shoulders and quick getting under bar.
C1. 20-30 sec. OH yoke hold x4, rest 1-2 min
*wear a belt loosely and brace midline INTO belt. Make sure you are breathing while bracing.
**if the yoke is too heavy- hang KBs on bamboo bar and hold that OH
=30sec all sets (bamboo bar w/35lb KB’s)
C2. 10-12 sandbag bear hug squats @ 1131 x4, rest 1-2 min
*focus on midline brace and not losing torso positioning
=10 all sets – off these are so tough for me. Rep 7/8/9/10 get really challenging. As hard as it is I like the tempo on these (feel like it helps that staying upright in the squat that I need to work on) and I REALLY feel it in my glutes.
D1. 25-35 sec hollow body hold on GHD w/ hand overhead x3, rest as needed
D2. 30-40 sec. weighted sorensen hold (25-35# plate on chest) x3, rest as needed
E1. 5 barbell RDLs x 4, rest as needed
*building to a heavy 5
=125lbs.135.140.145 – good
E2. 5 barbell hip thrust x 4, rest as needed
*building to a heavy 5
=175lbs.195.205.215 – Good
PM
ROW CLUBBB
For time:
5k row
*record avg 500m pace
=Felt solid. 10 seconds slower than last 5k test and I will take it considering I have not done row club in 2 weeks, coming off this cut and the general state of my body/energy the last 2 weeks. I felt like I stuck to my pace (I was aiming for 2:07 average) and wanted to keep all splits below 2:10 or better. Noticed the energy difference (lack thereof) the most towards the end when I started to push pace, just felt like I did not have much gas in the tank, it was extremely difficult to get much under 2:00pace in each pull. I was gassed at the end so feel like I paced well and pushed well at the end but just did not have as much to give today
+
800m walk with your friends
Erin's Training Log 