Energy: 7
Soreness: 4 – low mid back, glutes
Sleep: 7hr 20min + Sleep Quality: 7
Motivation: 7
Training Quality: 8
AM
Crossover Symmetry Activation protocol
+
Accumulate 24 CTB in sets of 2- focus on foot positioning when you are making contact with the bar
= the good sets are getting better and more consistent and happening more easily without me having to concentrate or think too much about it. Still having some weirdness – today was about half solid/good and half timing off.
+
2 RFT:
15 cal ski
15 kipping pullups
= 5:36 – did pullups as 4/4/4/3 for both sets
-rest 2 min-
2 RFT:
15 cal ski
15 HSPU
= 5:12 – did HSPU as 5/5/5 both sets
-rest 2 min-
2 RFT:
15 cal ski
15 TTB
= 5:01 – did TTB as 5/5/5 first set and 5/4/3/3 second set
^ugh I wrote my times down on a board and completely forgot to take a picture so times above are estimated
+
A1. AMRAP UB seated CTB pullups (feet on box) x 4, rest 1 min
*14# weight vest
= 4 | 3 | 4 | 3
A2. AMRAP UB 2-DB strict press @ 30# ea x 4, rest 1 min
= 10 | 8 | 9 | 8
B1. 12 single arm DB rows ea x 3, rest 1 min
= 40lb DV
B2. 18 cable tricep extensions x 3, rest 1 min
*increase weights on B’s
= 20lbs
PM
10 min. easy AAR
+
Alt EMOM 6 min:
min 1: X cal row
min 2: X burpees
–rest 3 min–
x 3
*add 1 rep to what you held last week
= 12 reps for each. First 2 rounds were tough but doable, third round was hard I was getting the row finished with about 8 seconds to spare in last 2 row sets. Burpees fairly consistent across all sets at around 42-47 seconds (had one set in last round that went to 52 seconds bc playing with stepping back and that slowed me down a bit)
+
10 min easy run AAR
