Energy: 8
Soreness:
Sleep: 6hr 45min + Sleep Quality: 7
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
= 26 total, getting more consistent across reps and feeling more comfortable/less concentration needed.
+
AMRAP 3 min:
3 KHSPU
3 TTB
-rest 3 min-
AMRAP 3 min:
3 TTB
6 air squats
-rest 3 min-
AMRAP 3 min:
3 K Pullups
3 K HSPU
-rest 3 min-
AMRAP 3 min:
3 K Pullups
6 air squats
= 7 rounds | 9 rounds | 7 rounds | 9 rounds
+
Alt EMOM 12 min:
min 1: 7 single arm DB rows ea = 40lb
min 2: 7 seated barbell strict press = 55lb
min 3: 10-15 barbell bicep curls = BB empty for 12 reps each
min 4: AMRAP UB diamond pushups on knees (cap at 40 sec) = 7 | 6 | 8 |
PM
10 min. easy AAR
+
Alt EMOM 4 min:
min 1: X cal row
min 2: X burpees
–rest 2 min–
x 2-3
*add 1 rep to what you held last week
= 14 reps – for 3 total sets. This was tough and was finishing burpees with about 5sec to spare at the end of each round.
+
10 min easy run AAR
