Energy: 7
Soreness: 5 – glutes and hamstrings, chest
Sleep: 6hr 20min + Sleep Quality: 8
Motivation: 7
Training Quality: 7
AM
Crossover Symmetry Activation protocol
+
Accumulate 40-45 CTB in sets of 2-3
*try working some 3’s here
= 41 total alternated back and forth between sets of 2’s and 3’s did 26 total reps in sets of 2’s and 15 total in sets of 3’s. First 30 reps were really strong (definitely stronger over LW) and more consistent, then final 12 got tougher.
+
AMSAP pronated grip banded chest to bar hold x 5, rest to recovery
*pretty thick band for this- focus on retracting your scaps during the hold
= :14 | :14 | :13 | :11 | :07 used smaller green band + blue band (same as LW)
+
Alt EMOM 20 min:
min 1: 4 wall walks
min 2: 50-60 DU
min 3: 6 Devil’s press @ 35# ea
min 4: Rest
= 55 reps unbroken on all sets of DU. Generally felt good/strong, grip started to fatigue during devil press – DP is most taxing movement out of these three.
PM
*based on how you’re feeling:
Either:
2 mile easy run
OR
3RFT
400m run
15 BFB
5 CJ @ 115#
= left forearm/grip very tight following 20min emom – did 2mile jog/run
Erin's Training Log 