8.5.20

Energy: 8

Soreness: 5/6 hamstrings, hips, quads, forearms

Sleep: 7hr 10min + Sleep Quality: 8

Motivation: 8

Training Quality: 7

AM
Crossover Symmetry Activation protocol
+
Kipping HSPU:
AMRAP UB set x 5
Rest = 2 minute easy C2bike

=12|9|9|8|7 – Noticing faster direction change in bottom and feeling like hips were really working. Noticing when I’m losing tension (when I started to fatigue) and worked on keeping it and continuing to move fast (while keeping quality) when I get tired I tend to slow that negative down a lot so trying to minimize that.
+
TTB:
AMRAP UB set x 5
Rest = 2 minute easy C2bike

=10|9|8|6|7 – started to feel grip in 4th set. These felt so good today!! That’s the largest TTB set I’ve ever done! Grip in general felt better, same notes as pull-ups – worked on getting good locked in grip on the jump to rig.
+
AMRAP Kipping Pullups x 5
Rest = 2 minute easy C2bike

=8|8|6|8|5 – started to fatigue set 3, had to work harder for tension once I got tired and I think this is the first time be been able to make the shift mid set (4th) and remind myself to keep tension – made a huge difference, still challenging but more efficient and allowed me some extra reps. Played with grip on this and TTB and finding really solid lock with grips on bar – practicing getting that on my jump up.
+
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

= Small green+red bands (added the red band this week) struggled getting chest all the way to bar on all reps and the hold last week so added the extra band and was able to get these all in much better quality this week. Solid 2 sec hold and could feel scaps working.
+
Crossover symmetry recovery protocol

PM
5 sets:
20 alt wall-facing shoulder taps
..immediately into..
40 sec max empty barbell Zpress
-rest to recovery-

= 19|17|17|16 ended at 4 sets, holy shit this is terrible. Rested 2-3min. First set was unbroken, remaining 4 sets rested BB for 5sec around rep 12. I hold my breath doing shoulder taps to keep tension – tried to work on breathing while working and keeping tension.
+
Trunk:
A1. 15-20 sec copenhagen plank ea x 3, rest as needed

=20sec (knee on box w/opposite leg lifted)
A2. 20 alt medball russian twists on GHD x 3, rest as needed

=14lb ball
A3. 20 GHD hip extensions x 3, rest as needed
A4. 20 sec 1-arm KB farmer’s carry isometric hold ea. (resist counter lean) x 3, rest as needed

=53lb KB
A5. 20 banded good mornings x 3, rest as needed

=small green band
A6. 20 miniband lateral steps ea direction x 3, rest as needed