7.22.20

Energy: 7

Soreness: 3 – glutes

Sleep: 8hr + Sleep Quality: 8

Motivation: 7

Training Quality: 8 – best I’ve felt all week

Crossover Symmetry Activation protocol
+
For quality:
55 kipping HSPU
*in sets of 5 minumum

= First set 12! Then 7|7|6|6|7|5|5 – kept rest to 2min or less between sets. That first set felt AWESOME today! Felt fast and fluid less pausing in top/bottom. Probably the best these larger sets have ever felt, feeling less fatigue in later sets as well.
55 seated barbell Z-press @ 75#
*in sets of 5 minimum

= First set 7, then 7|6|5’s for remaining reps
45 TTB
*in sets of 5 minimum

= First set 8! Then 8|7|6|5|6|6 – kept rest to 2min or less here as well. So solid! Feeling tension more and more and more consistency in getting a good grip each time I jump up. Still noticing a bit of leg bend and trying to minimize/practice that repetition with the straight legs/tension. I think I could have done more than 8 in the first few sets but my right hand started slipping a bit.
45 kipping pullups
*in sets of 5 minimum

=First set 6, then 7|5|6|6|5|6|5 – kept rest to 60-90sec. Similar notes to TTB today, really solid but felt like grip was a bit of a limiter (weird bc I’ve never felt that before, maybe bc more time building up on bar with these larger sets).
**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

PM
30 minute ski erg @ conversational pace
*E3MOM – 30 sec HS hold
*alternate between wall-facing and facing away

=This felt great, felt solid about moving right into HS holds from ski. I may have pushed a bit higher than conversational 😬 did a total of just over 5k total and had average pace of 2:23.3
+
A1. 5 straight leg raises on stall bars x 4, rest as needed
A2. 30ft plank walk x 4, rest as needed
A3. 20 sec arch body hold + 10 arch body rocks x 4, rest as needed
A4. 20 sec hollow hold + 10 hollow rocks x 4, rest as needed

^Good