Energy: 8
Soreness: minimal
Sleep: 7hr + Sleep Quality: 8
Motivation: 8
Training Quality: 7
AM
Crossover Symmetry Activation protocol
+
3 RFT:
10 CTB
10 burpees to 6″ target
-rest 3 min-
3 RFT:
12 TTB
12 alt 1-DB hang CJ
-rest 3 min-
3 RFT:
15 KHSPU
12 alt 1-DB squat snatch
= Times 5:59 | 4:59 | 9:12
DB squat snatch were a struggle/slow (not bc hard but struggled with efficiency)
PM
8 min easy row / bike / or ski (conversational pace)
..into..
Loaded stretching sequence x 1:
60-90 sec. in each position , rest as needed between
a) Seated pike
b) Seated pike w/ global flexion
c) Seated pike loaded
d) Seated pike straddle
e) Seated pike straddle w/ global flexion
f) Bretzel
g) standing single leg hip flexion ea.
h) good morning on wall ea.
i) straddle w/ single leg bent ea.
j) couch stretch ea.
k) 1/2 kneeling diagonal stretch ea.
l) Standing internal rotation twist away
m) standing internal rotation twist towards
*A-F: https://youtu.be/oiRefi-cYyU?list=PLVR7OsPPPm0r4j-SyPfo6n1V4Wlja3BGr
*G-I: https://youtu.be/ArLzyABrowM?list=PLVR7OsPPPm0r4j-SyPfo6n1V4Wlja3BGr
*J-M: https://youtu.be/3qJSnBw_K2M?list=PLVR7OsPPPm0r4j-SyPfo6n1V4Wlja3BGr
..into..
8 min easy row / bike / or ski (conversational pace)
..into..
Repeat stretching sequence x 1
..into..
8 min easy row / bike / or ski (conversational pace)
^ I like this! Going to start adding this in more often 🙂
