Pullups

1500 PT

Jump rope barefoot 8 minutes - singles, doubles, running, single leg

5 rounds for time:

3 weighted pullups, 25#

5 strict pullups

7 kipping pullups

Time - 7:36

Stretch

• Notes: Last time I did this workout was last summer and my time was 10:17, so about a 2.5 minute improvement. Done a lot of stretching and foam rolling today, something I am slowly making part of my daily routine. I use PNF for my main stretches now, mostly going after hip rotators, hamstrings, adductors, and quads. I massage all these areas as well, but right now I am emphasizing rolling my quads since I think that is what is tight and leading to the hip flexor discomfort. Definitely seeing some improvement. For my shoulders I am focusing on mobility with movement, mostly in the T spine.
• Nutrition: Pretty good, had a nice dinner last night along with some dessert, nothing too bad though.
• Body: Very sore. Hamstrings are really tight, and I am sore all over my hips from all the stretching--adductors, abductors, quads and hip flexors. Rotator cuffs, traps, and scapula areas are also sore. Slowly working it out though.
• General: Rest day tomorrow and then I am going to hit CF pretty hard, still won't be doing any running.