Energy: 7
Soreness: 3- traps, hamstrings, quads
Sleep: 9hr 10min + Sleep Quality: 10
Motivation: 6 am/8 Pm
Training Quality: 7
AM
A. Build to a technical heavy squat snatch + OHS for the day
=100lb (3 attempts at 105 – similar to last week, I got afraid of it, underneath it once but caught it too far fwd). Everything up to that, including 100, felt awesome/quality/fast.
B. Every 90 sec x 8 sets: 1 squat snatch + 1 OHS @ 85% of “A”
=85lb These all felt very good, consistent and quality. Shoulders stable. Felt like the bar was super close and was getting underneath bar fast/smooth.
C. 4 back squats x 5, rest 2 min
*start heavier than last week and build
=started at 135 LW.
=TW 140|150|160|165|170 – Haven’t been using belt at all for these.
D. 2 TNG DL + 2 singles @ 75-80% x 3, rest as needed
=205lb – solid
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 3 sets
*Rest 1-2 minutes between sets – use this as part of your warm up
+
1 minute row @ target 2k pace
-1 minute rest-
x 2-3 sets
+
For time:
2k row
= 7:59.1 (12 second PR) – started out keeping a pretty consistent 2:00 pace. Was a bit faster than I was planning (2:03 was the plan) but it felt good and breathing was good so held it and hoped that I’d be able to hold on. 900m-1400m was most mentally challenging and felt like I was still able to hold it well, breathing was getting more challenging. Once I hit 500m remaining I tried to keep it at/under 2:00 again and then started pulling harder (1:57 or under) last 250 and all put for last 100m. Really feel like I emptied the tank in the last 250m total.
Erin's Training Log 