Energy: 7/8
Soreness: 5/6 – glutes/hamstrings quads, shoulders/lats/chest
Sleep: 7hr 20min + Sleep Quality: 8
Motivation: 7
Training Quality: 7/8
AM
A. Build to a technical heavy squat snatch for the day
=95lbs – was wishing this had been a bit heavier today, 85/90 felt great, pull off floor felt strong.
B. EMOM 8 min: 1 squat snatch @ 85-90% of “A”
@85lbs – These felt NICE and solid, fast, stable shoulders in catch.
C. 5 back squats x 5, rest 2 min
*start heavier than last week and build
= started 10lb heavier than LW = 135|145|155|160|165 – woof this “felt” heavier this week even though weights were nearly the same. Not quite as upright in posture as last week but still felt strong. Noticing I lose this or tend to lose it when my legs get tired.
D. 3 TNG DL + 3 singles @ 70-75% x 3, rest as needed
= 195lbs – tng felt strong, so did singles just more challenging.
PM
ROW CLUBBB
Row Tech:
Segmented stroke drill:
10 strokes arms only (legs extended, 10-15 degree layback- support from core, focus on squeezing the shoulders back)
10 strokes arms and back (hinge at hips, arms hang in tension until layback is achieved, then bend arms and squeeze back)
10 strokes 1/2 slide (half return, arms do not bend and no layback until leg drive is complete, lats should be engaged the whole time)
10 strokes full slide (same as 1/2 but with full return)
x 6 sets
*Rest 1-2 minutes between sets
+
3 x 12 sec row- establish max watts
*rest 2-3 min between
= 432|447|414
+
3 minute row for max meters
*rest 90 sec
x 3
**score = total meters combined from all 3 sets
(goal is to row at or faster than 2k pace for intervals)
= 2200 total meters. Paces were 2:02.9, 2:02.8, 2:02.3 shorter rest made this challenging, I basically felt better each round.
+
2 sets of Row Technique series- re-establish mechanics
Erin's Training Log 