Energy: 8
Soreness: 5 – chest/shoulders/lats
Sleep: 6hr 30min + Sleep Quality: 7
Motivation: 8
Training Quality: 8
AM
A. 2 OHS @ 13X1 x 5, rest as needed
*all at 85-90% of last week’s heavy
= 100lb – felt solid and consistent across sets, could have gone up closer to 90% as this weight felt pretty manageable today.
B. Every 20 sec x 10 sets: 1 squat snatch @ 80#
C. Every 30 sec x 10 sets: 1 squat snatch @ 90#
D. Every 45 sec x 10 sets: 1 squat snatch @ 95-100#
= did 95lbs (2 videos)
All weights felt super good today, fast, stable in shoulders and consistent.
E. 8-6-4-4-2-2 Back Squats, rest as needed
*same loads as last week- 2 sets of 4’s and 2’s this week
= 155 | 165 | 175×2 | 190×2 – Used belt for last 3 sets (175/190/190)
https://youtu.be/H3N0KjOGPxM
F. 8-6-4-4-2-2 Deadlifts, rest as needed
*same loads as last week- 2 sets of 4’s and 2’s this week
= 210 | 225 | 245×2 | 265×2
Segmented stroke drill:
10 strokes arms only (legs extended, 10-15 degree layback- support from core, focus on squeezing the shoulders back)
10 strokes arms and back (hinge at hips, arms hang in tension until layback is achieved, then bend arms and squeeze back)
10 strokes 1/2 slide (half return, arms do not bend and no layback until leg drive is complete, lats should be engaged the whole time)
10 strokes full slide (same as 1/2 but with full return)
x 5 sets
+
For time:
50 2-DB FS @ 35# ea
50 cal row
-rest 5 min-
For time:
50 cal row
200ft 2-DB FRWL
= times 7:00 | 7:56
+
10-15 min easy spin on bike
Erin's Training Log 