Heat
Warmup
(1) Weighted pullups
2 x 10 @ 10#
3 x 25#, 45#, 60#, 65#
10 strict pullups AFAP
(2) Pushes: AMRAP in 30 seconds, 1 minute leaning rest in between
Regular pushups (42)
Push press toss, 15# ball (23)
Med ball pushup (23)
Single arm horizontal wall toss, 15# ball, alternating x 2 (28, 28)
Decline pushups (31)
(3) Bike 15 minutes easy
(4) Mobilize hip flexor, 4 minutes each leg
- Notes: Don't know how close 65# is to my 3RM but I think its near a PR. Probably could have tried for 70#. All of the pulls felt good. Bike felt fine but towards the end I could feel my hip flexor a little bit. The mobilization against the wall was brutal, and showed me how tight my flexors are right now. Felt great afterwards though...I was encouraged by the fact that there was no pain after it.
- Nutrition: Good. The crock pot batch turned out awesome, had a bunch for lunch and will have more tonight and tomorrow probably. Pork shoulder, green beans, onions, tomatoes, mushrooms....yum.
- Body: Both hip flexors were actually sore today...right even moreso than the left. I assume it was from being down in the squat yesterday. This felt like a better sore though...not like I did damage. Either way, refrained from doing the rehab exercises just to give them some rest. Still sore in the hammies and between the shoulder blades.
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