1k row - 3:53
90s plank
45s L/R plank
2 rounds, no rest in between:
1 minute on, 3 minutes off, 1 minute on, 3 minutes off, 1 minute on, 3 minutes off
Treadmill: Pace - 5:30/mile
No incline on 1-3, 2% 3% and 4% on 4-6 respectively
90s plank
45s L/R plank
2030 PT
Hip stretches w/ band (same as hip circuit but added leg circles)
Overhead squat 3-3-3-3-3
Loads: 95#, 105#, 115#, 120#, 125# (pr)
Deadlift 219# x 2 on the minute for 8 minutes
Tabata Row, 20:10 x 8
- Notes: Solid training day, felt great on everything. Barefoot on the squats and deadlifts. The OHS is a huge PR for me, as my 1RM was 120# before this and 3 at 125# honestly didn't feel that bad except for the wrists. I still would like to be able to knock out one bodyweight OHS by the end of the year...its definitely lofty but not impossible and I am making progress.
- Nutrition: very good today except for some cookies at lunch. Got alot of fruit and veggies. Had chocolate milk after the first workout and almonds and a banana after the second.
- Body: triceps are fried. Abs, obliques, and calves are also sore.
- General: Today showed me how big a difference sleep and nutrition make on how I feel. Ate clean and got a decent amount of sleep and I felt amazing all day, had plenty of energy for both workouts. Tomorrow will probably be a rest day.
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