Energy: 6/7
Soreness: got progressively more as day went on in glutes/quads/hamstrings
Sleep: 7hr 10min + Sleep Quality: 7
Motivation: 8
Training Quality: 8
AM
Crossover Symmetry Activation protocol
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Accumulate, for quality:
40 kipping HSPU
40 TTB
40 kipping pullups
*start with an AMRAP UB set on each movement and then complete the rest in sets of 3-5
**can switch between movements as you want
(lower volume here this week)
+
6 banded strict CTB pullups x 5
*focus on scap retraction at top of pull (chest touching). Hold each rep for 1-2 sec at top
**rest as needed
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Crossover symmetry recovery protocol
^ KHSPU|TTB|PU respectively left to right.
I did the first two sets of each movement together then moved on to next. So first set AMRAP, rest 2min then another set then next movement until all 3 were completed through 2 sets. Then completed remaining reps in smaller sets with shorter rest. Really liked structuring it this way and feeling out what a shorter rest looks like. All sets felt really strong/consistent. Felt a bit of fatigue in last set of TTB and pull-ups but otherwise very solid/consistent.
PM
Alt. EMOM 30 min:
min 1: 30 sec 2-KB farmer’s carry hold @ heavy
min 2: 30 sec sandbag bearhug hold @ heavy
min 3: 10 GHD situps
min 4: 6 sandbag cleans OTS @ 100#
min 5: Max reps DU
min 6: Rest
= 73lb KB
DU’s I hit 80|81|84|88|80
DU PR!!! Hit 81 unbroken twice!!! So stoked these were so great tonight!! The sets I did trip up it was only once so every round did in 2 sets or less
+
Accumulate 200ft of plank walking for quality
Erin's Training Log 