Energy: 5
Soreness: minimal
Sleep: 7hr 45min + Sleep Quality: 8
Motivation: 6
Training Quality: 6-7
AM
Crossover Symmetry Activation protocol
+
Accumulate 40 CTB in sets of 2-3
*try working some 3’s here
= did 4 sets of 3’s, the rest in 2’s, started out with 20sec rest then gradually ended up at more like 30-40 to maintain quality. Was still coming up short on some reps, didn’t feel as great as last week.
+
AMSAP pronated grip banded chest to bar hold x 4, rest to recovery
*pretty thick band for this- focus on retracting your scaps during the hold
= smaller size green band + blue band for 17s | 16s | 14s | 12s
+
Alt EMOM 20 min:
min 1: 3 wall walks
min 2: 40-50 DU
min 3: 5 Devil’s press @ 35# ea
min 4: 40-50 DU
min 5: Rest
= did all DU’s in sets of 50 and all unbroken!! Woo!!
PM
1 mile easy run
400m walk
1 mile easy run
= good, mile times were both just over 10min (10:10 and 10:26). Breathing felt great/relaxed.
Erin's Training Log 