9.30.20

Energy: 8

Soreness: 6 – chest, fr delts, traps, lats

Sleep: 7hr + Sleep Quality: 5

Motivation: 7

Training Quality: 7/8

AM
Crossover Symmetry Activation protocol
+
3 sets:
5.5.5 Kipping pullups
Rest 3 min easy on SKI ERG between sets
*time each cluster- rest as little as needed to hold 5’s

= :52 | :52 | :54
+
3 sets:
5.5.5 Kipping HSPU
Rest 3 min easy on SKI ERG between sets
*time each cluster- rest as little as needd to hold 5’s

= 1:07 | 1:27 | 1:35

WOOF that ski erg made a bit of a difference, was having to take about 20seconds in between sets in second and third cluster. Reps 4 and 5 on second and third were tough/grindy.
+
3 sets:
5.5.5 TTB
Rest 3 min easy on SKI ERG between sets
*time each cluster- rest as little as needd to hold 5’s

= :54 | :1:02 | 1:05
+
AMRAP UB seated CTB x 4, rest 2 min
*feet elevated on 20″ box. Add 14# weight vest this week

= 2/3/3/3 – 3rd rep on these was questionable 🙂 lol not quite all the way to chest

PM
For time:
800m AAR
40 2-DB box step overs @ 35# ea/ 20″
400m AAR
80 1-DB box step overs @ 35# (hold anyway)

= 16:39

Run pace fairly consistent throughout, was finishing 400’s (splits on 800m distance and 400m) at 2:30-2:40.

Broke up dbl DB step overs as 14/10/8/8 kept rest to 15 seconds or less between; these felt stronger than they have, previously a set of 10-12 was the most I could really do without needing to take a rest.

Broke up single DB step overs as 25/25/20/10 kept rest to 10 seconds or less throughout. Felt solid on pace here, consistent and strong my lower back just started to blow up – I’d say that was probably limiter over breathing or any other fatigue.