Energy: 7/8ish
Soreness: none
Sleep: 8hr 30min + Sleep Quality: 7
Motivation: 7 (morning)
Training Quality: 8
AM
A. 10 min HSW walk practice
…..grrrr this is starting to really frustrate me I feel like it’s regressing and I don’t know why. On the bright side, my handstand holds are getting stronger 😤
B. 10 alt leg switches in wall facing hold x 4, rest 60 sec
^ solid
C. 5 wall-facing knee tucks x 4, rest 60 sec
=better
https://youtu.be/uxzE8UmTHJY
+
A. Every 2 min x 10 sets: 45 sec max strict pullups
= 5 | 4 | 3 | 4 | 4 | 3 | 3 | 3 | 2 | 2
B. 5 mins accumulating banded CHIN pullups (thin red band)
= 16
C1. 4-6 UB 2-DB snatch @ 40# ea x 4, rest 30 sec
= well … I couldn’t do the 40’s 😦 I made a few attempts and got a couple singles and 1 double so went back down to 35lbs for 6 reps/set
C2. 4-6 UB DB bench press @ choice weight x 4, rest 90 sec
*increase loading on C2
= 45lb DB (15lb increase) for 6 reps all sets
D. Alt. EMOM 8 min:
min 1: 40 sec max TTB
min 2: 40 sec max DU
TTB = 10 | 9 | 7 | 10 – played around w/larger sets vs smaller sets, larger sets for these quick times are feeling better for me yay!! Like the 5 and 5 felt better and less breathy than doing 4-3-3
DU = 50 | 51 | 55 | 45 (third set unbroken, 1 trip on 1st and 2nd set)
E. EMOM 5 min: 15 GHD situps
= good, 4th/5th set got more difficult
F. 6 supine grip barbell pendlay rows x 4, rest a needed
*increase loading
= 75lb (+10 from LW)
PM
3 x 10 sec sprint on AB – establish max watts for the day
= 984 | 1014 | 1043
+
Build to a heavy squat clean thruster
= 135lbs – this felt nice! Pretty happy with that weight too, limited by overhead strength here and I think it’s gotten much stronger
+
25ft front rack walking lunge x 6, rest 90 sec
*heavy, across
= 85lbs – knee feeling a little yucky so kept it light and this weight felt okay on knee but otherwise fairly “light” for what you were wanting
+
For time:
30-20-10
2- DB box step ups @ 35# ea
*200m AAR after each set
= 8:27 – broke up set of 30 and 20 into 2 sets and did 10 unbroken.
Erin's Training Log 