Energy: 7
Soreness: 3 – traps(tightness), hamstrings
Sleep: 7hr 45min + Sleep Quality: 8
Motivation: 6
Training Quality: 6 (didn’t finish everything) grrrr
AM
Crossover symmetry activation
+
20 minute HSW practice
= Max distance 6 steps – did this after the TD this week – shoulders not as fresh as they could’ve been.
+
AMRAP 5 min: S. HSPU
*use same target as last week
=34 (1abmat)
+
A1. AMRAP-2 barbell Z-press @ 65# @ 3133 x4, rest 60 sec
*legs together/ in front of you
= 5|5|4|5
A2. 40 sec wall facing HS hold x4, rest 60 sec
=Solid
B1. 15 2-Db bench press x3, rest 90 sec
=30lb DB’s
B2. 15 2-Db lateral raises x3, rest 90 sec
=10lb DB’s
C. 1 strict pullup into as much of a 2nd rep as you can get x 8-10, rest as needed
= 2 full reps (say what!!?) x6 then sets 7/8 did 1.5 reps – rested 90sec – 2min between sets
D. AMRAP UB seated pullups **wearing weight vest** x 4, rest 3 minutes easy C2bike between sets
*https://youtu.be/KSvVoCytUZQ
E. Accumulate 10-12 strict WIDE GRIP PULLUPS negatives w/ 5-10# DB between legs- as slow as possible, rest as needed to maintain quality
PM
For time:
60 cal row
100 WB @ 14#
60 cal row
Erin's Training Log 