9.23.20

Energy: 8

Soreness: 5 – lats, chest, glutes, hamstrings

Sleep: 7hr 10min + Sleep Quality: 7

Motivation: 7

Training Quality: 7/8

AM
Crossover Symmetry Activation protocol
+
**Progression goal: Less rest between clusters on all movements
3 sets:
5.5.5 Kipping pullups
Rest 3 min easy on C2bike between sets
*time each cluster- rest as little as needed to hold 5’s

= :50 | :49 | :46

First set rested :07/:09, second set :07/:09, third set :06/:08. Tried to keep it to three strong breaths then go and pay attention to time rather than going into it saying 10seconds or whatever so goal being to recover more based on feel and going when I feel good and keeping myself accountable on the clock too.
+
3 sets:
5.5.5 Kipping HSPU
Rest 3 min easy on C2bike between sets
*time each cluster- rest as little as needd to hold 5’s

= 1:04 | :57 | 1:00

Woo! Under 1min! Been wanting to hit that for awhile!!

Tried to pace similar here. This was more like 5 breaths to make sure I was recovered/wasn’t going to miss a rep. First set rest :10/:10, second set :10/:11, third set :12/:15 definitely needed extra rest on third set, 2nd and third cluster of 3rd set were tough, last 2 reps of each grindy.
+
3 sets:
5.5.5 TTB
Rest 3 min easy on C2bike between sets
*time each cluster- rest as little as needd to hold 5’s

= well…. everything was going very well and then I got a pretty terrible rip so had to cut short here, these felt good though!
+
AMRAP UB seated CTB x 4, rest 2 min
*feet elevated on 20″ box

= 3 | 5 | 5 | 4

PM
For time:
30 cal C2bike
60 air squats
60 cal C2bike
120 air squats

=11:25

First bike finished right at 2min and second 4:04 so was able to keep a fairly consistent pace on bike. Never really took any sort of break on first air squat pretty much moved straight through methodically, second round started (after 40 reps) taking a 1sec (one extra breath) every 15 reps or so until complete. Happy with consistency here, legs were burning after about 60 reps on second set of squats, was able to push pace on last 15-20 reps.