1.20.21

Energy: 7

Soreness: 6

Sleep: 6hr 25min + Sleep Quality: 8

Motivation: 8

Training Quality: 8

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

= a bit more wonky compared to last week but got stronger as sets went on. Continued working on footwork.
+
3 RFT:
10 cal ski
12 kipping pullups

= 5:47
-rest 2 min-
3 RFT:
10 cal ski
12 HSPU

= 6:57
-rest 2 min-
3 RFT:
10 cal ski
12 TTB

= 6:15
+
A1. AMRAP UB seated CTB pullups (feet on box) x 4, rest 1 min

= 7 | 6 | 6 | 7
A2. AMRAP UB 2-DB strict press @ 25# ea x 4, rest 1 min

= 12 | 12 | 10 | 11
B1. 10 single arm DB rows ea x 3, rest 1 min
B2. 15 cable tricep extensions x 3, rest 1 min
*increase weights on B’s

PM
10 min. easy AAR
+
Alt EMOM 10 min:
min 1: X cal row
min 2: X burpees
–rest 2 min–
x 2
*add 1 rep to what you held last week

= 11 reps for both row and BFB
+
10 min easy run AAR