10.28.20

Energy: 8

Soreness: 4 – lats, shoulders, glutes

Sleep: 6hr 40min + Sleep Quality: 8

Motivation: 8

Training Quality: 8

AM
Crossover Symmetry Activation protocol
+
3 sets:
6.6.6 Kipping pullups
Rest 3 min easy on SKI ERG between sets
*time each cluster- rest as little as needed to hold 6’s

= 1:05 | 1:24 | 1:28
+
3 sets:
6.6.6 Kipping HSPU
Rest 3 min easy on SKI ERG between sets
*time each cluster- rest as little as needd to hold 6’s

= 1:44 | 1:55 | 1:52
+
3 sets:
6.6.6 TTB
Rest 3 min easy on SKI ERG between sets
*time each cluster- rest as little as need to hold 6’s

1:41 | 1:28 | 1:21 – last set was 6.4.4
+
2 strict chest to ring pullup + AMSAP chest to ring hold x 4-6, rest 2 min

= 6sec | 4sec | 5sec | 2sec – was not getting full second rep
+
AMRAP UB feet-elevated ring rows x 5, rest 90 sec
*14# weight vest

= 5|6|7|6|4

PM
Every 8 min x 5 sets:
2k C2bike @ slightly faster than target 10k pace (something you could hold for about 20 mins- should be tough)

= numbers below. While I was doing this it felt like an appropriate pace – felt tough but sustainable. But I was recovering fairly quickly and my HR wasn’t getting very high so wondering if I could have pushed this a bit harder – definitely could have stuck closer to the 2:05 ish pace for all sets.