Hill runs and Weighted pullups

Warmup:

800m jog

Strides and stretches


Workout:


(1) 2 x 1 mile hill climbs, 3 minutes rest in between
Done on treadmill, 7% grade

Times:
1 - 7:43
2 - 7:58


(2) Pullup work:
Shoulder dislocates
10 pullups
10 kipping pullups

Max weighted pullups, 20# - 12

(3) Core work
3 rounds:
50 flutter kicks, 4ct.
90 seconds plank

• Notes: The hills were very hard for whatever reason. Haven't run in a while and was extremely sore in the legs, but my lungs were burning pretty good as well. Kept the two within 1 minute of eachother though so I passed. Went for my weighted pullup goal today and was 3 reps short of 15. I can definately still get that before the end of the year.
• Body condition: extremely sore in my hamstrings the past 3 days from saturday and it definately affected me today. Working on stretching them out today. Traps and upper back were also a little sore the past couple days but they are feeling better today.
• Planned doing front squats, but I would rather wait till my hamstring are functioning so I can get more quality work in. Hopefully tomorrow will be the day with some other additional work thrown in.