1.6.21

Energy: 8

Soreness:

Sleep: 6hr 40min + Sleep Quality: 8

Motivation: 8 – really fun training day, loved this session

Training Quality: 9

AM
Crossover Symmetry Activation protocol
+
For time:
30 K.Pullups

= 1:50 (9sec improvement on best previous time) – did as 6 sets of 5

Compare to 3:10 on 8.26 and 1:59 on 11.11
+
For time:
30 TTB

= 1:42 (:54 second improvement on previous best time) did as 8|4|4|4|3|3|2|2 – in hindsight that big initial set maybe not the beat idea, I was still able to take short breaks and keep moving but I think trying to keep 4 sets of 5 may have been better as to not feel fatigued as quickly/been more efficient.

Compare to 2:58 on 8.26 and 2:36 on 11.11
+
For time:
30 K.HSPU

= 2:15 (:39 second improvement on previous best time) – did as 6|5|5|5|5|4

Compare to 2:54 on 8.26 and 3:02 on 11.11
+
For time:
300 DU

= 5:29 – wasn’t my best DU day, also not worst, majority of this was in sets of 40. halfway through I started to really slow down. Had some larger sets, nothing larger than 60. A trip ups minimal (less than 5) heart rate/engine/shoulders more of limiter here.

PM
10 min. easy AAR
+
20 BFB AFAP
-rest 90 sec-
x 3

= :58 | 1:01 | 1:08
+
10 burpees to 6″ target AFAP
-rest 30 sec-
x 3

= :29 | :30 | :29
+
AMRAP 5 min:
5 DL @ 125#
5 BFB

= 7+7

DL felt super heavy/fatigued after all the previous hinging. Burpee pace definitely slowed down into the AMRAP vs. first bfb. Overall, happy w/bfb pace and quality and can tell (even though still hard) that these are improving and getting faster.