10.7.20

Energy: 6

Soreness: 6 – hamstrings, glutes, chest

Sleep: 6hr + Sleep Quality: 4

Motivation: 7

Training Quality: 7/8, did not get to pm session today

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

= :50 | :58 | 1:02
+
3 sets:
6.5.4 Kipping HSPU
Rest 3 min easy on SKI ERG between sets
*time each cluster- rest as little as needed to hold 5’s

= 1:15 | 1:22 | 1:30 – much better quality overall than last week, almost no grindy reps (last rep on set of 4 in second and third round were a tiiiiiny bit grindy).
+
3 sets:
6.5.4 TTB
Rest 3 min easy on SKI ERG between sets
*time each cluster- rest as little as needed to hold 5’s

= 1:30 | 1:05 | 1:05

First set was very difficult (maybe could have done a few more warm up reps) just felt like my lats would not work correctly. Some missed reps in last cluster, I definitely feel more fatigued doing these in combo w/ski – and this week was much better quality wise than last week.

On the 3 blocks above, I slowed down a bit on ski but not terribly (I was still getting with 2 calories of what I was doing last week).
+
AMRAP UB seated CTB x 4, rest 2 min
*feet elevated on 20″ box. Add 14# weight vest this week

= 3 | 2 | 2 | 2
+
AMRAP UB feet-elevate ring rows x 3, rest 90 sec

PM
2 sets:
800m AAR
100 DU
40 WB
-rest 5 min-