7.7.21

Energy: 7

Soreness: minimal

Sleep: 7hr 45min + Sleep Quality: 9

Motivation: 8

Training Quality: 9

Crossover Symmetry Activation protocol
+
For time:
21 K CTB – must be in sets of 3

= 3:42
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AMRAP inverted bar “CTB” rows x 4, rest 60 sec
*make sure your chest is making contact with the bar

= 7 | 6 | 6 | 6
+
EMOM 10 min:
1 push press @ mod-heavy across

= did 125lb for first 3 reps then went up to 130lb (125 was feeling a little too light) +10lb from LW
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EMOM 10 min:
1 bench press @ mod-heavy across

= 135lb (+10lb from LW)
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2-3 FS @ 85% x 3-4, rest 2 min

= 165lb for 4 sets of 3
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5 TNG DL x 5, rest 2 min
*80-85% of heavy 5

= 200lb (85%) these went up easy today! No belt
+
Alt EMOM 9 min:
min 1: 10-15 sec single leg sorensen hold ea
min 2: 4 barbell hip thrusts @ mod-heavy
min 3: 40 sec max alt single leg V-ups