Energy: 6
Soreness: 4 – glutes/lower back, lats, hamstrings
Sleep: 7hr + Sleep Quality: 4
Motivation: 6
Training Quality: 8
AM
Crossover Symmetry Activation protocol
+
Accumulate 24-30 CTB in sets of 2-4- focus on foot positioning when you are making contact with the bar
= 12 reps in sets of 3 and 14 reps in sets of 2
+
For time:
35 TTB
35 KHSPU
35 KPullups
35 TTB
= 15:49, splits to finish each part = 3:12/4:12/4:16/4:09
This generally felt stronger than last week. I tried to keep sets slightly smaller and keep rest breaks shorter or pay more attention – trying to hold myself to a certain time and knock out whatever reps I could holding smaller rest and this seemed to work well and help me pace.
TTB first round all sets of 4’s through 24 then 3’s
HSPU all in sets of 5 these felt really strong today
Pullups sets of 3’s throughout
TTB second set was 3’s through 9 reps then alternated 3’s and 2’s to finish and limiting test to 10sec
+
Accumulate, for quality:
60 feet elevated ring rows
8 rope climbs
^ good
PM
10 min. easy AAR
+
For time:
50 BFB
= 3:18 – woof, but I feel pretty good about that time!
+
10 min easy run AAR
