Energy: 8
Soreness: minimal
Sleep: 7hr + Sleep Quality: 8
Motivation: 8
Training Quality: 8
AM
Crossover Symmetry Activation protocol
+
Accumulate 24-30 CTB in sets of 2- focus on foot positioning when you are making contact with the bar
= Did 26 total. Consistency continues to feel like it’s improving. Getting my chest to the bar with more “ease” and less having to really concentrate.
+
For time:
20 cal ski
25 kipping pullups
= 3:29
-rest 2 min-
For time:
20 cal ski
25 kipping HSPU
= 4:58
-rest 2 min-
2 RFT:
20 cal ski
25 TTB
= 3:56 Felt grip and compression start to limit me here especially on second set. Towards last 10 reps on TTB during both rounds had to go to 3’s and 2’s.
+
A1. AMRAP UB seated CTB pullups (feet on box) x 4, rest 1 min
*20# weight vest
= 5 | 4 | 5 | 5
A2. AMRAP UB bamboo bar press w/ pink hanging KBs @ 3131 x 4, rest 1 min
= 8 | 7 | 7 | 7
B1. 15 single arm DB rows ea x 3, rest 1 min
B2. 20 cable tricep extensions x 3, rest 1 min
*increase weights on B’s
= weights 40lb and 12lb
PM
10 min. easy AAR
+
Alt EMOM 4 min:
min 1: X cal row
min 2: X burpees
–rest 2 min–
x 3-4
*add 1 rep to what you held last week
= 13 reps for 4 total rounds
+
10 min easy run AAR
Erin's Training Log 