Energy: 7, got a bit better as the day went on
Soreness: 4/5 chest and shoulders, tightness in front left hip
Sleep: 7hr + Sleep Quality: 7
Motivation: 6
Training Quality: 7
AM
A. Every 90 sec x 8 sets: 1 squat snatch + 1 OHS @ 5# increase from last week
*if needed- increase interal to 2 min
= 95lbs 5th rep miss so started resting 2min after that. Caught 3 of these pretty far fwd, all other reps good, focused on stable catch in bottom
C. 3 back squats x 5, rest 2 min
*start heavier than last week and build
= 150|160|170|175|180 – 170 felt stronger TW over last and more upright. used belt for last 3 weights.
D. 2 TNG DL + 2 singles @ 10# increase x 3-4, rest as needed
= 220lbs rest 2-3min between sets, did 4 sets total – felt great, again similar to last week, feeling more and more balanced between feet/legs left leg issues still there but not as restrictive/feeling more powerful. No belt
PM
ROW CLUBBB
1k progression:
5 minute easy C2bike
5 minute row- increasing effort every minute
+
500m @ target 1k retest pace
-rest 3-5 min
= 1:52 average pace
Every 4 min:
45 sec row for max meters (95% effort- just below all out)
30 sec row super easy (slower than you think)
15 sec sprint (increase stroke rate – return the handle fast and pull fast)
-rest remainder of interval
x 3
= total meters 402|408|410
+
15 minute easy bike
Erin's Training Log 