1.13.21

Energy: 8

Soreness: 7

Sleep: 6hr 45min + Sleep Quality: 7

Motivation: 8

Training Quality: 8

AM
Crossover Symmetry Activation protocol
+
Accumulate 20 CTB in sets of 2- focus on foot positioning when you are making contact with the bar

= good but inconsistent, still having a little bit of timing issues. Able to feel how this should feel; got most sets in feeling solid.

https://youtu.be/NO5ICP-zFrU
+
3 RFT:
10 cal ski
10 kipping pullups

= 4:55 – did pullups as 5/5 first round, 4/4/2 second round, 3/3/4 third round took shortest rest breaks (perceived in third round)
-rest 2 min-
3 RFT:
10 cal ski
10 HSPU

= 5:35 – did HSPU as 5/5 for first and second rounds then 4/3/3 in third round
-rest 2 min-
3 RFT:
10 cal ski
10 TTB

= 4:53 – did TTB as 5/5 for first and second rounds and 4/4/2 in third round
+
A1. AMRAP UB seated CTB pullups (feet on box) x 3, rest 1 min

= 8 | 7 | 7
A2. AMRAP UB 2-DB strict press @ 25# ea x 3, rest 1 min

= 12 | 11 | 11
B1. 15 single arm DB rows ea x 3, rest 1 min
B2. 20 cable tricep extensions x 3, rest 1 min

^ did not get to B1/B2

PM
10 min. easy AAR
+
Alt EMOM 20 min:
min 1: X cal row
min 2: X burpees
*choose a challenging but sustainable number for each. Should be done in 40 sec each round.

= 10cal + 10 bfb – midway through I felt like these numbers may have been a bit aggressive and I was still able to complete all the way through with this rep scheme. Last 4 rounds breathing was high and last 2-3 sets of burpees started to get fatigued in upper body/arms.
+
10 min easy run AAR