Energy: 8
Soreness: 5 – glutes, hamstrings
Sleep: 7hr + Sleep Quality:
Motivation: 8
Training Quality: 7
AM
Crossover Symmetry Activation protocol
+
Accumulate 24-30 CTB in sets of 2-3- focus on foot positioning when you are making contact with the bar
= 27 total 4 sets of 3’s the rest in sets of 2’s
+
For time:
30 TTB
30 KHSPU
30 KPullups
30 TTB
= 12min and some change (maybe 12:30ish) ugh I didn’t write my time down….
Started out trying to hold larger sets of TTB (5’s) in first set through 15 then went down to 4’s and 3’s. HSPU (mostly 4’s) and pullups (3’s 4’s and 2’s) felt good. Felt my grip getting fatigued during second set of TTB.
+
Alt EMOM 16 min:
min 1: 7 single arm DB rows ea
min 2: 7 seated barbell strict press
min 3: 10-15 barbell bicep curls
min 4: AMRAP UB diamond pushups on knees (cap at 40 sec)
= 40lb DB | 65lb strict press | empty BB for 12 reps | 6/7/7/5
PM
10 min. easy AAR
+
Alt EMOM 20 min:
min 1: X cal row
min 2: X burpees
*target to hold one more rep p/ movement than you originally did
= 11 – this was tough but doable, I feel like I crushed it haha I was breathing heavy and tired by the end but I also feel like I wasn’t as gassed as the first time I did this holding 10cal/10burpee the whole time.
+
10 min easy run AAR
