5.12.21

Energy: 8

Soreness: 4

Sleep: 8hr + Sleep Quality: 8

Motivation: 7

Training Quality: 7

AM
Crossover Symmetry Activation protocol
+
5 sets:
8 cal ski
2.2.2.2 CTB
-rest 30 sec-
–rest an extra 1 min after set 3–
**rest as little as possible to maintain UB 2’s

= 2:12 | 2:42 | 2:32 | 2:40 | 2:46

Increased rest to strict 20sec between, was able to complete CTB much more consistently and efficiently and higher percent of these touching bar vs past few weeks.
+
Alt EMOM 20 min:
min 1: 30 sec max WW
min 2: 40 sec max DU

^ missed this

PM
EMOM 8 min:
9 BFB AFAP
*work on fast ‘pop’ off of the ground

= felt a little slower this week but was still hitting consistent times throughout, right at 29-30sec for all sets.
+
For 20-30 min:
3 min run
1 min walk
*self directed effort based on how you’re feeling

= felt pretty solid and was able to keep consistent on a 6:50-7:10 km/hr pace throughout (I think that’s correct on the pacing metric – that’s definitely the number just not sure which measurement).