Wednesday

AM

15:00 AirDyne @ Z1
+
Crossover Symmetry "activation" circuit
+
15:00 mobility work of choice

PM
A. Glute bridge w/shoulder on ground, 3 x 4-6, 21X2; 3:00 rest
B1. CTB pull-ups clusters, 2 x 5.5.5; short rest between 5s, :60 rest
B2. Reverse sled drag, 2 x 15-20m very heavy; 2:00 rest
+
For 10:00:
Evens: :30 ski erg @ 90% aerobic
Odds: 5-10 perfect ring push-ups
+
For 10:00:
Evens: 7-10 toes-to-bar
Odds: 30-50 double-unders

AM

complete

PM

A. 180, 200, 230

B1. complete 

B2. 20m, 15m with 325 on the sled 

+

complete 

10 across 

+

10, 10, 10, 8, 8

50, 50, 50, 39, 50

Today was an extremely hectic day at work. I was in lab at 7:15am and didn't sit down until 1:15pm (logged over 12,000 steps in that 6 hour period...) By the time I left at 4:30, I was cranky and had a headache, and was as close as I've ever come to just blowing off a training session. But, I didn't, and as soon as I started training everything magically improved. I'm going to have to prepare myself for some longer/harder work days come Fall with my new job, and just be okay with altering my schedule a bit. Booooo. 

Coulda started a lot heavier on the glute-bridges. Used the axle again but skipped the yoga mat- didn't make much of a difference. 

Used the CTBs as butterfly practice: the first set went much better than the second (4/5/4 in rhythm), the second set was kind of a disaster. 

Sled drag felt easier than last week, even though it was heavier. I felt it more in my quads for some reason, last week was all hammies. 

EMOMs were great. Grip got a little blown up on the toes to bar. Love the improved consistency of hitting bigger sets of double-unders! 

PS- I'm really sorry about breaking the Crossover Symmetry :(