Bike 4 miles easy
Warmup + handstands, full HSPU
(1) Press 5 x 5
Loads: 75#, 95#, 95#, 95#, 95#
(2) Pullup ladders:
2, 4, 6, 8, 10, 12 - kipping
2, 4, 6, 8, 10, 12 - chinups
2, 4, 6, 8, 10 - chest to bar
Total: 114
(3) 25 pushups as fast as possible - 0:16
(4) Pistol practice, R leg only
(5) Rehab and massage:
Eccentrics: 2 x 10, 5 count reps
Standing knee raise
Lying leg raise
Foam roller - quads, hip flexors, adductors, IT bands, T spine, upper back
- Notes: Hopped on the bike for my warmup and it felt perfectly fine, just went easy. My press felt pretty miserable, have lost a lot of strength recently. I am guessing my other lifts have declined a little bit as well, especially lower body. On the other hand, my pullups feel as strong as they have ever been. I wasn't really that fatigued after the ladders, and my kip felt really powerful.
- Nutrition: In the process of cleaning it up...slowly accumulating all of our groceries.
- Body: Everything feels good. Hip flexor feels great with no pain, although that doesn't really mean much regarding the strain as I have found out. Just gonna keep taking it slow and getting it strong.
- General: Going to slowly up the bike intensity, and might throw in some muscle snatches eventually. Looking for exercises to minimize strain to hip flexor but will get me some more bang for my buck. Good time to work on HSPU and presses...always a weakness.
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