7.15.20

Energy: 8 morning, 6 afternoon

Soreness: 4/5 – glutes, quads, hamstrings, shoulders/traps

Sleep: 6hr 15min + Sleep Quality: 9

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.
+
Training:
3 sets:
A/B 15 sec @ 100-150 Watts higher than 90 sec Max Cal Wattage
A/B 30 sec @ 100-200 Watts
A/B 15 sec @ 100-150 Watts higher than 90 sec Max Cal Wattage
A/B 30 sec @ 100-200 Watts
A/B 15 sec @ 100-150 Watts higher than 90 sec Max Cal Wattage
A/B 2:15 @ 100-200 Watts

=This was pretty tough for me to hold at prescribed watts. I was able to do it for almost all sets, and it felt like max effort. My legs felt really terrible, like maybe not enough warm up (that’s on me – I did the 10min that you had me do which is normally enough and I feel great, muscles just felt tight today or like lactic acid, maybe dehydrated).
+
Rest 3 min
+
For time:
A/B 1/3 Calories from 10 min Test @ 50-100 watts higher than 10 min Max Cal Wattage
Rest 4 min x 2 times through the entire thing.
(123 was your score when we first started- I think that’s about a 260-270 avg watts)

=1/3 calories of 123 is about 40 cals and used the watts you gave so shot for 310-350 watt.

=3:12 (only had time to do this once), started out strong and felt great and about 15 cals in this started to get tough. Was able to hold consistently around the 315-322 watt throughout. By the end I was breathing hard/gassed.

PM
Crossover Symmetry Activation protocol
+
For quality:
50 kipping HSPU
*in sets of 5 minimum

= 10 first set, then sets of 6 for reps 11-40 (rested 1:30-2min between) and last 10 in 2 sets of 5. Stoked these are staying consistent! Felt really powerful from hips today, like my arms were doing less work than normal and stuck to a pretty strict 1:30-2:00 rest break.
50 seated barbell Z-press @ 75#
*in sets of 5 minimum

= 7 first set then 5’s for remaining reps
40 TTB
*in sets of43 minimum

= 6|6|6|6|4|5|5|5 – same notes as past few weeks, still feeling great!
40 kipping pullups
*in sets of 4 minimum

= 6 first set, then 5’s for remaining reps – same notes as past few weeks here too, felt slightly fatigued by the time I got to this but they still felt good!
**this week- on each movement- open with an AMRAP set.
+
Shoulder Recovery (by Ryne)
A. Crab extensions; 10 reps x 3
B. Supine loaded shoulder flexion stretch; 10 reps x 3
C. Supine corkscrew; 10/arm x 3
D. Bent elbow shoulder CARs; 5/arm x 3
*https://www.youtube.com/watch?v=Nar6QCWjQto&t=14s