Energy: 7/8 morning, 8 evening
Soreness: minimal
Sleep: 9 hrs + Sleep Quality: 8
Motivation: 6
Training Quality: 7
AM
A. 10 min HSW walk practice
= merp nothing great happened today
B. 10 alt leg switches in wall facing hold x 4, rest 60 sec
= good – 2 sets very solid/controlled, other 2 a bit more wonky/unstable
+
A. 10 mins accumulating 5# weight strict pullups
= 16
B. 5 mins accumulating banded strict pullups (thin red band)
= 11
C1. 10 DB push press x 4, rest 30 sec
= 30lb DB’s
C2. AMRAP UB pushups x 4, rest 90 sec
= 8 | 6 | 7 | 5
D. For time: 35 TTB *must be in UB sets of 5
= 3:46 all sets of 5
E. For time: 50 TTRings *open with 2 x 10, then the rest in sets of 5
= 4:30
F. 6 bent over DB rows @ 3131 ea x 4, rest a needed
= 35lb DB’s
PM
3 x 10 sec sprint on AB – establish max watts for the day
= 896 | 984 | 955
+
10 OHS AFAP @ 80# x 4, rest 90 sec easy on C2bike
= :28 :25 :27 :27
+
10 thrusters AFAP @ 70# x 4, rest 60 sec easy on rower
= :24 :24 :23 :22
+
10 power snatch AFAP @ 60# x 4, rest 60 sec easy on ski
= :24 :24 :23 :22
^ These felt solid tonight, felt faster/more efficient than last week even with the increase in weight. Breathing good overall. Shoulder stability/mobility felt better in ohs too.
+
10 min easy spin on bike
Erin's Training Log 