12.30.20

Energy: 8

Soreness: 4

Sleep: 7hr 20min + Sleep Quality: 8

Motivation: 8

Training Quality: 8

AM
Crossover Symmetry Activation protocol
+
2 sets, each for time:
75 DU
20 K.Pullups
20 K.HSPU
20 TTB
75 DU
-rest = work-

= 7:36 | 8:36

= Pullups felt much stronger doing them on the front end of this vs back end. Was able to do this in sets of 5, HSPU in sets of 5, TTB in sets of 5. Tested significantly more in second set, still stoked that both of these times were faster than LW (first set over a minute faster than both times from LW).

= DU all unbroken minus 1 trip on very last set of 75. STOKED!
+
Accumulate, for quality:
75 sec chest ro ring isometric hold

= sets of 10sec – used thin red band
8-10 rope climbs w/ legs

= Singles
30 1-arm DB rows – increase loading by 5#

= 50#

PM
Alt. EMOM 20 min:
min 1: 10 BFB
min 2: 10 cal row
min 3: 6 BBJO @ 20″
min 4: 10 cal row

^ went well ! Focused on consistent footwork with burpees. Was finishing bfb in 27-35 seconds and BBJO in about 24-30seconds.