10.21.20

Energy: 8 in morning ….. dipped a bit during pm session

Soreness: minimal glutes hamstrings

Sleep: 6hr + Sleep Quality: 7

Motivation: 8

Training Quality: 7/8

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

+
1 strict chest to ring pullup + AMSAP chest to ring hold x 6, rest 2 min

= 4sec/8sec/7sec/9sec/11sec/9sec
+
AMRAP UB feet-elevated ring rows x 4, rest 90 sec
*10# plate on chest

=

PM
AMRAP 40 min @ 80-85% effort (no sprint finish):
2k C2bike
400m AAR
1k ski

Finished 3 full rounds at 40:22 – wasn’t gonna stop with less than 100m to go 😬