6.9.20

Energy: 7/8 both morning and afternoon

Soreness: minimal

Sleep: 7hr 20min + Sleep Quality: 8

Motivation: 8

Training Quality: 8

AM
For quality:
30 kipping HSPU = Did in sets of 6, felt great, quality consistent w/past few weeks
*in sets of 5 minimum
30 TTB = did in sets of 3-5. Similar to last week, first 3 sets struggled to get toes to bar on first reps but after that it started clicking again and was able to get sets of 4-5 with all reps touching bar. Freakin yay!
*in sets of 3 minimum
20 kipping pullups = Sets of 4, did an extra set at the end of 5 – I think I’ll start pushing for sets of 5 moving forward
*in sets of 4 minimum 
50 GHD situps = good, did as 4 sets of 15 extra 10 🙂 reps
*in sets of 10 minimum 
+
Crossover symmetry recovery protocol 

PM
ROW CLUBBBBBB
Every 5 min x 5 sets:
1k row
*at sustainable effort – goal is for last set to take the same amount of time as the first set
–rest 10 min–
Every 2 min x 10 sets:
12 cal row AFAP 
*do not pace this part- go out hard and see what happens

1K paces = 2:05.1/2:05.5/2:05.2/2:05.5/2:05.4 – based this off my last 5k pace which was 2:07. Pretty happy with the outcome here. First set felt conservative but after the second I was happy that that was the pace I chose. It got super challenging in the 3rd and 4th round. Really stoked about the consistency. This generally felt good too. Most of the other girls said this was more difficult/challenging than the second part but I really enjoyed this one. I think I like the challenge of pacing and figuring that out and I’m OCD at times when it comes to that haha.

12cal times = 31.3/30.9/32.8/33.4/33.9/34.2/34.0/34.0/34.6/33.0 – Thought this was gonna crush me. Tried to really focus on a strong start and get that first calorie as fast as possible then holding that strong pace as long as I could. I felt good up until about 3-4 calories remaining and those last 2 just felt really hard and pace usually fell off a bit. Generally was pulling about 1:40 was my fastest consistent pace throughout. It got into the high 1:30’s a few times.
+
800m walk with your friends