7.29.20

Energy: 8

Soreness: minimal – back/shoulders

Sleep: 7hr 40min + Sleep Quality: 9

Motivation: 8

Training Quality: 8 – morning was great (didn’t get to PM session today)

AM
Crossover Symmetry Activation protocol
+
Kipping HSPU:
AMRAP UB set x 4
Rest = 2 minute easy C2bike

=11|8|8|8 – yay! Definitely felt the pump after the first set. Stoked about the consistency in larger sets here, and wooo that last rep was tough.
+
TTB:
AMRAP UB set x 4
Rest = 2 minute easy C2bike

=7|6|6|6
+
AMRAP Kipping Pullups x 4
Rest = 2 minute easy C2bike

=6|6|7|5
+
5 x 5 banded strict CTB pullups
*focus on scap retraction at top of pull (chest touching). Hold each rep for 1-2 sec at top
**rest as needed

=First set w/red+blue, remaining sets w/smaller green band. Yikes. Struggled with 4th/5th rep on all sets getting my chest all the way to bar – tried to get as close as possible while getting the most out of scrap retraction.
+
Crossover symmetry recovery protocol

PM
5 sets:
20 alt wall-facing shoulder taps
..immediately into..
30 sec max empty barbell Zpress
-rest to recovery-
+
A1. 5 straight leg raises on stall bars x 5, rest as needed
A2. 30ft plank walk x 5, rest as needed
A3. 20 sec arch body hold + 10 arch body rocks x 5, rest as needed
A4. 20 sec hollow hold + 10 hollow rocks x 5, rest as needed