9.2.20

Energy: 8

Soreness: 5/6 – chest, hamstrings, glutes, hips

Sleep: 7hr 30min + Sleep Quality: 8

Motivation: 7/8

Training Quality: 7

AM
Crossover Symmetry Activation protocol
+
3 sets:
5.4.3 Kipping pullups
Rest 3 min easy on C2bike between sets
*time each cluster- rest as little as needed to hold sets

= 45sec|43sec|41sec – kept rest to 10|10|6-8 seconds respectively between reps in first set, then tried to decrease a bit during second and third sets to more like 8|8|6
+
3 sets:
5.4.3 Kipping HSPU
Rest 3 min easy on C2bike between sets
*time each cluster- rest as little as needed to hold sets

= :55|:55|:56 – rest 10|10|10 between, again, tried to shorten rest during second and third sets. Sets of 5/4 throughout felt great, fast, set of 3 got a bit slower especially in last round but still very manageable and no missed att armors.
+
3 sets:
5.4.3 TTB
Rest 3 min easy on C2bike between sets
*time each cluster- rest as little as needed to hold sets

= :48|:58|:41 – rest 12|10|10 between – this happened more accurately during second set, tried to push rest a bit in first set. Third set felt the strongest, I did my rest as three big breaths and just went vs looking at the clock, I felt much better throughout.
+
AMRAP UB seated CTB x 4, rest 2 min
*feet elevated on 20″ box

^ Didn’t get to this today – will try and make up on Friday or Saturday

PM
3 sets, start a new set every 8 min
2 min row @ same pace as last week, into
60 wallballs for time (must start with a big unbroken set)
*rest remainder of interval on C2bike easy

= 3:53|4:02|4:59

All rows I went into shooting to keep above 900 pace. 1st round was close to 950 average, second I kept that too it was just a bit more challenging and third round was quite an effort to keep around 910 and/or above 900.

First set WB 30|12|10|8 Second set 25|15|10|10 Third set 25|11|10|14

That third set was terrible (clearly).