8.26.20

Energy: 8

Soreness: 4 – hamstrings, chest, shoulders

Sleep: 7hr 30min + Sleep Quality: 7

Motivation: 7

Training Quality: 7

AM
Crossover Symmetry Activation protocol
+
On all tests: must be in minimum sets of 3- can be bigger sets

For time:
30 kipping pullups
-rest to full recovery (when you feel recovered- rest 5 more minutes on top of it)

= 3:10 rep scheme 5|5|5|3|3|4|5 – kept rest to 10sec on first two sets, more like 12sec after 3rd, 15sec after 4th and 5th and then back to 10sec going into last set.
For time:
30 kipping HSPU
-rest to full recovery *same note

= 2:54 – 6|6|6|4|3|5 – failed the last rep ::facepalm:: but ehh happy I went for it, cost me about 10sec. These fell off quickly, first 2 sets of 6 felt amazing and then last 2 reps on third set of 6 started to slow down. I tried to really stick to 10sec rest and adjust reps accordingly. I took a little extra going into last set knowing it was a bigger set and hoping that would help me get them all 🙂
For time:
30 TTB

=2:58 – 5|5|5|5|4|3|3 took a bit longer rest here, consistently 15-20 sec between all sets. Last set of 3 was tough and throughout I really had to remind to keep tension, I lose it so fast when I get tired and breathing hard. That said I was really happy with these.
+
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

=Same bands (sm green+red), first few reps feeling stronger, last reps …. still barf town
+
Crossover symmetry recovery protocol

PM
7 sets of:
19 cal row
19 WB @ 14#
@ progressively faster splits

Set 1 @ 0:00
Set 2 @ 2:45
Set 3 @ 5:15
Set 4 @ 7:45
Set 5 @ 10:15
Set 6 @ 12:45
Set 7 @ 15:15

Actual thoughts after the third round…. “I’m not going to be able to finish this and what am I going to tell Mia” …. I started off strong and then fell into this really terrible self talk then somehow pulled out of it and had a very solid set 5/6/7

I started first and second round over pacing a bit then realized I needed to pick up row pace a bit in order to keep on the interval so increased pace and kept row to above 900cal pace. Last 2 rounds were closer to 1000. Row in general just felt tough today.

WB did first 3rounds unbroken then broke into 10|9 for final 4 rounds. I found I was resting more on the sets I did unbroken and then once I started splitting them I was able to get right on the ball and start strong reps then take a quick break in between to finish the set. This was so much more efficient and I think one of the reasons the second half of this I was able to finish and have a better attitude.