OHS, pullups, and fartleks

Late morning

Warmup:

10 pullups
20 pushups
20 situps
10 squats

Shoulder dislocates

Workout:
(1) Weighted pullups 1-1-1-1-1-1

Loads: 10#, 25#, 35#, 45#, 50#, 60#

(2) Overhead squats 5-5-5-5-5

Loads: 65#, 89#, 111# (fail), 99#, 99#

(3) 50 flutter kicks, 50 situps, 50 leg levers


Late afternoon run

.5 mile warmup

3x (20s on, 60s off, 20s on, 50s off, 20s on, 40s off, 20s on, 30s off, 20s on, 20s off, 20s on, 10s off)

Rest was about ~1-2 minutes between each set



Notes:

• Pullups felt great and I had to stop doing them because it was getting nearly impossible to tie that much weight around my waist after 60#. A backpack works much better for me so I might try that next time.
• The OHS felt pretty terrible today. Form didnt feel that strong and I failed at 111# on the 4th rep...haven't done them in a while but I just wasn't feeling them today.
• Run felt good and was pretty intense.
• Only soreness to speak of is in my upper hammies and glutes.