Energy: 8
Soreness: 7 – quads, glutes, hamstrings
Sleep: 7hr + Sleep Quality: 9
Motivation: 8 – was a little nervous (like not wanting the same result again) heading into this same morning session, stoked it went so much better.
Training Quality: 8
AM
Crossover Symmetry Activation protocol
+
**let’s repeat this
5 sets, each for time:
35 DU
12 TTB
12 K.HSPU
12 K.Pullups
35 DU
-rest = work-
= 4:38 | 4:21 | 4:22 | 4:29 | 4:58
Pullups I last round blew up, tried to push pace and was just fatigued by the end and had to break the PU into sets of 3’s and 2’s. Played with larger sets today – did some TTB and HSPU rounds as 6/6 and was super happy with that! I think I’ve been reluctant to go to larger sets thinking it would fatigue me but today I found it to be less taxing and allowed me to move faster through rounds and felt like my HR stayed more manageable. DU were half and half (half unbroken and half had one trip), ironically the second set of the round was usually the better set.
+
Accumulate, for quality:
18 strict CTRing pullups
18 uneven grip rope pullups ea
30 1-arm DB rows @ 3131 ea.
^ CTR did as singles, rope PU as 4’s then 2’s. Used 30lb DB for rows.
PM
30 min C2bike:
3 min @ 10k pace
2 min @ easy spin
This felt good! I wasn’t sure what my 10k was so I went of a 2:06 pace – I think that may have been a little aggressive but I was able to hold it throughout for the most part (went up to 2:07/2:08 at times).
I missed getting a pic of final numbers but my average pace was around 2:12 I think and total meters = 13.4K
Erin's Training Log 