Energy: 7
Soreness: mid/low back, glutes, shoulders, traps, hamstrings, core
Sleep: 6hr 15min + Sleep Quality: 7
Motivation: 8
Training Quality:
AM
Crossover Symmetry Activation protocol
+
For time:
40 kipping pullups
-rest to full recovery (when you feel recovered- rest 5 more minutes on top of it)
= 3:07 – did in smaller sets this time and feel like it gassed me more but I like playing around with rep cluster sizes to see what feels best and allows me to minimize rest. Started with a set of 5 then did 4/3/2’s throughout remaining reps
For time:
40 kipping HSPU
-rest to full recovery *same note
= 4:25 – started with sets of 5 then 4’s then 3’s and 2’s for final 17 reps. This felt great through 15 reps and then hit struggle bus.
For time:
40 TTB
= did first 12 in sets of 4 then my left lat got super tight/crampy …. did you to 20reps and then smashed/rolled it for a few minutes then tried again with similar result, got to about 20reps and called it, was just not feeling great.
+
2-3 strict chest to ring pullup + AMSAP chest to ring hold x 4-6, rest 2 min
= could not get 2nd rep today 😦 pulling felt dead so I did sets of singles then slow negative and then jumped back up for a hold. Holds = :9 | :4 | :6 | :6
+
AMRAP UB feet-elevated ring rows @ 3131 x 5, rest 90 sec
*14# weight vest
= 3 | 4 | 3 | 3
PM
2 sets:
3k C2bike @ as close to 5k pace as you can hold
-rest 1:1-
= 6:08.0 for 2:02.7 pace and 6:10.5 for 2:03.5 pace
+
EMOM 8 min:
30 sec max 2-DB box step overs @ 35# ea / 20″
= 10 | 9 | 9 | 8 | 9 | 9 | 8 | 9
Erin's Training Log 