7.1.20

Energy: 7

Soreness: 3/4 shoulders, lats. And left leg issues significantly improved today, way less tight

Sleep: 7hr + Sleep Quality: 8

Motivation: 8

Training Quality: 7

AM
10 min A/B @ slow/building warm-up pace
*Start easy & increase speed every 2 minutes getting HR to about 80-85% of Max
+
90 sec Max Cal A/B
*Track total calories, average RPM/wattage held, and any notes on point of drop off as well as perceived limiters.
+
…immediately into
10 min A/B @ 100-200 watts

= that 90seconds was brutal. Generally, my energy has been much better/improved; the only place where I still notice it is lacking is when I try to really push hard or go max effort (similar to the last 1k on the 5k row on Tuesday).

Started off between 700-800 watts and was only able to hold until about the 20second mark. Felt like pace REALLY fell off at 50 seconds and was basically not even able to sprint after that, it was challenging just to hold above 400watt. Legs felt like they had nothing – drop off was less in breathing and more in like my muscles felt like they had no juice to go and my head felt like it was going to explode.

PM
Crossover Symmetry Activation protocol
+
For quality:
40 kipping HSPU
*in sets of 4 minimum

= 8.5.5.5.4.5.4.4 – stoked with that first set. These didn’t feel as great today as they have been, couldn’t put my finger on it, just not as great but still good.
40 seated barbell Z-press @ 75#
*in sets of 5 minimum

= 6 first set, 5’s through the remaining reps – last two sets were tough
30 TTB
*in sets of 3 minimum

= 8 first set, woo! Then 7.6.4.6 – feeling really good here, Ansley watched my last set, said I was losing a bit of tension towards last few reps bc I had some leg bend, so want to keep focusing on/working on keeping that tension through body/legs by staying straight
30 kipping pullups
*in sets of 3 minimum

= 6 first set. 5.6.5.6.5 – felt really strong today 🙂 felt like I was generating lots of power in my kip, just real happy about these.
**this week- on each movement- open with an AMRAP set.
+
4 rounds for quality:
10 scap pushups on elbows
10 handstand shoulder ‘shrugs’ facing wall
15 V-ups
30 sec 1-arm KB farmer’s hold ea. side