Day 1

Testing is over and I'm very excited to move forward into the first training block,

Mood/Health
I slept well last night, got up and helped with the kids and felt good going into the workout. I really like the Crossover Symmetry as a warm-up. I will gladly continue to add that to my warm-ups and cool down.

Programming
AM Session
A1 - Strict Weighted Tempo Ring Dips - 3 Reps @ 33X3
        Rest 1 min
A2 - Cluster Weighted Strict Pullups - 1.1.1 w/ 15 sec rest
     *2 min between sets
     **Weights ascending for 5 sets
B - HBBS - 6,6,6,6,6,6 working to 6RM
     *working on the 3 min
C - For Time
      10-9-8-7-6-5-4-3-2-1
      CTB
      Strict HSPU

PM Session 
4 Rds
300' Empty Prowler Push AFAP
Rest 3:30 between efforts

Rest 5-7 min then

4 Rds
20 Sec Airdyne for Max Cals
Rest 3:30 between efforts

Results/Notes
A -The superset was very fun. Weights were:
      35/53
      53/63
      58/81
      63/86
      71/89

B - I kept the jumps pretty tight and went ~67% to start. I only got 4 reps on the last set. Left knee was feeling kinda valgus today so I was possibly cueing that a bit too hard. Overall I'm pleased with my efforts.
     275/295/315/325/335/345(F)

C- 8:06 - Went unbroken until the 8 set of HSPU. Went 4/2/2 there and then it was 2/3 as much as possible. Really focus on not failing and getting back to the wall in a hurry. CTB were fine unbroken except that I slammed my chin into the bar somewhere in the 7 set.

PM Session - This was much more difficult than it looked on paper. It may be that my body isn't used to max efforts in this energy system. I was fine until ~2/3rd of the way down or 13-15 sec into the airdyne and felt like I hit a wall. Very good overall for me and a good lesson on keeping my breathing during max efforts. The Airdyne needs some batteries so cals weren't calculated.

and because I was reminded of this meme while I was at the gym today, I revisited it and had a laugh.