Energy: 8
Soreness: 3 – traps
Sleep: 8hr 15min + Sleep Quality: 8
Motivation: 8
Training Quality: 8
AM
A. 10 min HSW walk practice
= 4 steps max distance today. Was feeling very controlled in kick ups and had a lot of good hang time upside down but struggled with steps today. Had a few good attempts, no solid distance though.
B. 10 alt leg switches in wall facing hold x 5, rest 60 sec
= stronger/more controlled than last week, lost one set in the middle of reps otherwise was able to hold a controlled set of 10. 4th and 5th sets more challenging.
+
A. 10 mins accumulating 7.5# weight strict pullups
= 16
B. 5 mins accumulating banded strict pullups (thin red band)
= 10
C1. 15 DB push press x 4, rest 30 sec
=30lb DB’s
C2. AMRAP UB pushups x 4, rest 90 sec
= 6 | 6 | 5 | 5
D. For time: 40 TTB *must be in UB sets of 5
= 4:35 – did all in sets of 5. Missed 5th rep 4 times. Was feeling grip as a bit of a limiter today.
E. For time: 60 TTRings *open with 2 x 10, then the rest in sets of 5
= 5:42
F. 8 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
= 984 | 1014 | 1043
+
10 OHS AFAP @ 85# x 4, rest 90 sec easy on C2bike
= 25 | 27 | 27 | 25 – these felt very solid and surprisingly quicker than I expected. Breathing has felt very good with these.
+
10 thrusters AFAP @ 75# x 4, rest 60 sec easy on rower
= 26 | 22 | 22 | 23 – good, was slowing a tiny bit and/or pausing at top at 8th or 9th rep during 2 sets
+
10 power snatch AFAP @ 65# x 4, rest 60 sec easy on ski
= 23 | 23 | 24 | 23 – was slowing down a bit and/or pausing after rep 7 on 3rd and 4th sets, again felt grip a little bit towards the end
+
10 min easy spin on bike
Erin's Training Log 