Energy: 8
Soreness: 4 – hips/glutes/quads, lats/chest
Sleep: 7hr + Sleep Quality: 8
Motivation: 9
Training Quality: 8
AM
A. Build to a heavy 2 OHS @ 13X1
= 120lb
B. Every 20 sec x 10 sets: 1 squat snatch @ 75#
C. Every 30 sec x 10 sets: 1 squat snatch @ 85#
D. Every 40 sec x 10 sets: 1 squat snatch @ 90-95#
= 90lbs – consistent across reps
E. 8-6-4-2 Back Squats, rest as needed
*all sets should be tough- building
= 155 – 165 – 175 – 190
F. 8-6-4-2 Deadlifts, rest as needed
*all sets should be tough- building
= 210 – 225 – 245 – 265
^ for both squat and DL – these both really did feel tough across all sets and noting that’s a win for me haha …. I was really trying to push myself to go heavier and for it to really be challenging and not wish I had gone a bit heavier, so yay!
ROW CLUBB
Alt EMOM 8 min: min 1: 9-11 cal row @ avg pace from row/burpee workout (cap at 45 sec p/round) min 2: 30 sec max 2-DB Devil’s press @ 50/35# ea *if your row pace falls off, rest 2 min, then continue with EMOM (accumulate 10 min of total work) –rest 8 min–
= 9 Cals all rounds, 5 | 5 | 6 | 6 for devil’s press, no breaks
Alt EMOM 8 min: min 1: 9-11 cal row @ avg pace from row/burpee workout (cap at 45 sec p/round) min 2: 10 2-DB DL + 5 2-DB hang power cleans @ 50/35# ea *same note –rest 8 min–
= 10 Cals all rounds
Alt. EMOM 8 min: min 1: 9-11 cal row @ avg pace from row/burpee workout (cap at 45 sec p/round) min 2: 4.4.4 DL @ 55% of 1RM (must drop after every 4 reps) *same note
= 155lb on DL weight and woooo that was challenging, 10 Cals on all rounds for row
+ 10-15 min easy spin on bike
Erin's Training Log 