Energy: 7
Soreness: 4 – glutes, hamstrings, low/mid back, obliques and core, shoulders, chest
Sleep: 7hr + Sleep Quality: 8
Motivation: 7
Training Quality: 8
AM
Crossover Symmetry Activation protocol
+
3 sets, each for time:
50 DU
15 TTB
15 K.HSPU
15 K.Pullups
50 DU
-rest = work-
= 5:29 | 5:40 | 5:41
DU’s went unbroken on all rounds except for first round of second set. Really stoked about this and just feeling more consistency in increases in sets on these.
TTB felt solid today – was able to maintain 3 sets of 5 for every round same with HSPU.
Pullups continue to be a bit of a limiter (I think this is mostly bc I’m tired by the time I get to them). They feel good but I’m tired and usually have to break into smaller sets.
+
Accumulate, for quality:
20 strict CTRing pullups
=Did as singles on a :30 clock to rep 7 rest 2min, :40sec clock to rep 15 rest 2min, :40sec clock to finish last 5 reps.
20 uneven grip rope pullups ea
= did in sets of 4 with approx 30sec rest in between
30 1-arm DB rows – increase loading by 10# (no tempo)
= 40lb DB
PM
For time:
10k C2bike
=21:22 – I haven’t been able to find a previous time on this but I feel like I’ve done faster than this. I over paced this. I pretty much stuck to a 2:10 pace until 1k remaining then started to speed up and essentially sprinted the remaining 600-700m at about a 1:55 pace. I feel like I emptied the tank on the last 500m and also think I could have tried to keep more like a 2:08 pace throughout and still been able to sprint at the end.
Erin's Training Log 