Death by pulling

1100 PT

Upper body warm up + hip range of motion, foam roll quad/IT

(1) Death by weighted chinup, 10#

Made 9 rounds even

(2) Death by body row, feet elevated

Made 12 rounds even

(3) Mob - calves and ankles, foam roll quad/IT

• Notes: Good old pulling workout. The body rows were harder than I was expecting...I can do fewer of those than I can kipping pullups.
• Nutrition: Pretty good. Probably going to have a drop in the number of calories I consume in the next week because I am guessing my appetite won't be like it normally is.
• Body: Little bit sore in hammies and glutes. Flexor is feeling better but still slightly tender. I haven't heated or iced yet today but I will get in plenty of that. Going to do some more upper body mobility today and maybe some glute/ham stuff as well.

Hip flexor - updated plan

I have been reading a lot and asking around about this hip flexor issue, and no one seems to know exactly why it is taking so long to heal, but I think I have a few ideas.

I think I have been a little too aggressive in stretching it during the healing process. Everything I have seen recently has stressed the importance of not deep stretching while the tissue is in the process of healing and laying down new muscle tissue. Seems like common sense, something I have an issue with - I think the couch stretch is just too intense for the stage that I am in.

The tricky part for me now is that I am no longer sure of what stage of healing the muscle is in. While I took the time off, clearly it has been re-aggravated by something recently and has been been broken down again. A few other athletes that I consider to be very well informed have also pointed out that the muscle could be being held in a position of strain by issues in other areas of the iliopsoas .

Bottom line: heat, ice, massage, and only LIGHT stretches for the next week or so until this spot feels better. Basically, I plan on only moving it through its range of motion and just forgoing stretches. Keep hips open any way I can. In addition, I will be frequently massaging my psoas area with the lax ball, because loosening up this area can only help my hip flexor return to normal function.

After the rest period I am going to have a more organized rehab plan. Alternating every 3 days I will perform:

• Straight rehab - sitting flexion, standing flexion, and sitting leg raises. Unassisted at first and then with band resistance, progressing through the bands. Starting at 3 x 10, emphasize the eccentric motion.
• Isometric shutdown lunge stretch - I think this will help to both strengthen that area and work on flexibility without causing too much stress. 2 minutes each leg.
• Hip circuit w/ band - this will focus on full hip ROM while also strengthening my abductors and adductors. Start with 10 reps all ways.

No more biking, double unders, or more anything on my legs. Time to cut the bull shit and quit dragging this out by trying to "stay in shape."

Off day - mobility

Rested. Heated and iced a few times.

Mobility work:

- foam roll quads, ITs, calves

- external rotator ball massage

- keg stretch

- overhead distraction + ER

- distraction w/ chest bias + ER

- shoulder IR on pole

- psoas and hammie ball massage

• Notes: Really tried to hit everything on my upper body today. Those distraction stretches w/ the band feel so good, the massages feel like hell.
• Nutrition: Good. Been much better about not eating crappy at night lately. Drinking lots of whole milk and it is taking care of that extra hunger.
• Body: Hammies had some knots in them, and my abductors are a little sore still. flexor feels slightly better, but I can still easily identify a tender spot.

Overhead work, glute/hams, 20 minute TT

1500 PT

Heat + quad/flexor massage

Warmup + press, good mornings

(1) 5 x 3 DB press, 1 minute rest in between

35#, 40#, 45#, 45#, 45#

3 x 12 reverse hypers

2 x 12 hip extensions

(2) 3 x 3 HSPU, pause on head at bottom

2 x 10 partial HSPU

(3) Bike - 20 minute time trial

distance covered: 11.4 miles

(4) Mob - hip flexion/ER on box, upper back rib massage

• Notes: Never tried to do heavier presses w/ DBs...definitely tougher. Just remembered this morning that reverse hypers and good mornings are some good exercises that I can be doing without aggravating my hip flexor. Felt strong on the TT and felt like I pushed it pretty well.
• Nutrition: Dinner last night wasn't very good quality, first bread I have had in a while too. Gonna have a sweet dinner tonight though...crock pot chicken and a ton of veggies over some argula.
• Body: Hip flexor feels a little better today but not much. There is definitely still a very tender spot in there. Upper glutes and abductors are sore for some reason...as well as my pushing muscles. i am going to start a different type of rehab now, working on something different each day of my 3 day cycle. NO more lifting on my legs, pretty sure that just slowed things down. Biking and double unders are probably where I will draw the line. I think for the rehab I will have a 3 part approach - hip circuit w/ jump stretch band, isolation exercises w/ band, and the isometric shutdown lunges. Maybe between those three I can improve range of motion, strength, and integration of my hip flexor. And most importantly keep my hips as open as possible. Shooting in the dark now...

DU/pushup metcon

1500 PT

Heat

Warm up + band hip mobility

(1) 10 rounds for time:

30 double unders

10 pushups w/ jump stretch band

Time - 13:17

(2) Mob - 10 minutes total, hip flexion + ER, ER + flexion

• Notes: Jump stretch band came in the mail today. Decided to do pushups with them to add some resistance...they make pushups significantly harder to lock out. Going to start using this some more to add variety into training.
• Nutrition: Normal.
• Body: hip flexor still has a really tender spot in it right now, and it wasn't feeling as good as usual today. I am going to once again stop any lower body lifts just to make sure that wasn't what aggravated it. This is becoming increasingly frustrating as I don't know where I stand in the healing/recovery process any more and just don't know what to do in general. Side note - this mob piece felt really good and hit a lot of different spots.

Technique work, speed pullups, bike intervals

Took previous 2 days off, went for a hike yesterday.

1400 PT

Heat

Warmup

(1) Technique work:

3 x 5 deadlift + hang clean, 20kg

Push jerk

2 x 3, 67#

1 x 3, 87#

Focused on explosiveness and form

(2) Pull up work: dynamic, strict as fast as possible

2 x 5, bodyweight

3 x 5, 10#

1 x 10 kipping chinups

(3) Bike - CFE intervals

3 x (0.5 miles + 1 mile + 2 miles), 0.5 mile rest in between each

All out efforts - stayed between gears 7-9

(4) Mob - internal hip rotation, adductor split stretch against wall, spinal rotation

• Notes: Trying something a little different with my lifts now. Instead of just attempting to increase weight every time I do a 5x5 or 3x5 or 5x3, ect., I am going to mix up the varieties of how I do them. Today I worked on speed sets of pullups rather than going for a heavy 5 rep, working on just the ballistic movement. Hip flexor wasn't feeling that good today for some reason...I felt it occasionally on the bike and it just didn't feel as good as it has been.
• Nutrition: Good. Switched to whole milk today.
• Body: No soreness, but like I said the hip flexor wasn't feeling it's best today. Maybe the hike yesterday slightly inflamed it, although it wasn't overly strenuous. I don't get it.

Light deadlifts, easy swim

1400 PT

Heat

Warm up + BB complex, burgener warm up

(1) 5 x 5 deadlift

89#, 111#, 111#, 131#, 131#

1 x 20 back extensions

(2) Swim - easy freestyle hypoxic ladder, 100m @ each

3-5-7

(3) Mob - VMO massage, calf stretch, hip/lunge stretch, straight leg hammie stretch

• Notes: Lots of encouraging signs today. Hip flexor is feeling almost recovered from the massage, the deadlifts didn't bug me at all, and I swam for the first time in a long time completely painfree, albeit very gingerly. Easy day just to get moving and get some blood flowing to my legs to help recovery.
• Nutrition: Good. Purposely didn't eat carbs after that long bike yesterday and instead ate a lot of fat and protein to see how it would change/affect recovery. I did notice that this morning I was pretty sluggish. I don't know enough to about glycogen store levels to know where I stood after the ride but my guess is I was lower than usual. I enjoy experimenting with things like this. Also, I am about to finish my bag of whey mix, and instead of getting more I am going to switch to whole milk and some sort of protein and/or carb and try to compare results. I have had good noticeable results and improved recovery times using whey after workouts, but I don't like depending on it and making it habit as I have recently. Plus I might as well give something else a try just for comparison's sake. Might some save some money too.
• Body: Feeling pretty good. Upper body is pretty sore and tired, hip flexor has some residual soreness but is feeling much better. Gonna take tomorrow off to get some recovery. Might be getting another massage soon too. Continuing stim.

BP/pullups, 20 mile TT

1500 PT

Heat

Warmup

(1) 4 rounds, 1-2 minutes rest in between

5 x bench press, 155# (bodyweight)

15 x pullups

5 minutes to rest and get ready for bike

(2) Bike - 20 mile time trial - 37:41

Gear 6 for first 10 miles, gears 7 and 8 for last 10

(3) Mob

Lower lumbar massage w/ balls, 2 minutes

Isometric shutdown box lunge, accumulate 2 minutes each side

Shoulder extension sink, 2 x 2 minutes

• Notes: Haven't benched in a long time, bodyweight felt heavy but manageable. Really focused on keeping my shoulders pulled back in the socket and on the "shelf." I definitely noticed how much easier it was to stabilize when I did this. The time trial was brutally boring on a stationary bike, but I would consider that part of the training. Sometimes keeping your mind in it is harder than the actual physical exertion, and that was the case here. I really like the step out lunge mobility at the end of a workout, and I think they are a good rehab exercise for my hip flexor.
• Nutrition: Good. I was definitely getting some cravings for ice cream/sweets a few days ago since I had gone pretty strict for longer than usual. Picked up some more dark chocolate - it is among my favorite vices.
• Body: Traps are very sore still. Calves and hammies less so. I can't really tell what the state of my hip flexor is right now since that whole area is still tender from massage...it has started to feel better though. I am still heating daily and doing stim/ice at night.
• Might get in the pool tomorrow briefly and see how light swimming feels. My upper body is a little wrecked right now so it would be a good way to give it some rest.

Oly lift practice, pushup/squat ladder

1500 PT

Heat

Warm up + burgener warm up

(1) Olympic lift practice

Deadlift + cleans, snatches w/ bar

5 x 3 deadlift + hang snatch, 10kg

3 x 4 deadlift + hang clean, 20kg

(2) Decline pushup/air squat ladder: Complete as fast as possible

2, 4, 6, 8, 10, 12, 14, 16, 18

30 double unders in between each level

(3) Mob. - couch stretch, 3x2 minutes bottom squat position

• Notes: Worked on some hang snatches today, and they actually felt pretty solid despite not having done any oly lifts in the past month or so. Double unders were crap at first, took me a while to get a rhythm but it finally came.
• Nutrition: Normal.
• Body: Upper back/traps are really sore, along with calves and hammies. Hip flexor is still tender to the touch from the massage. Got a portable e-stim machine and will be doing that every night with ice.

Off day

Took some rest, let my hip flexor recover from that massage. Worked on mobility.

-Hip capsule loading

-Calf massage w/ ball

-split lunge stretch w/ knee falling out

-front rack stretch, levator bias

-massage under collar bone

• Nutrition: Solid. Going to be eating lots of seafood in the next week.
• Body: Traps, calves, hammies are sore. The massage on my upper pecs was pretty brutal too and revealed some tightness. Gonna massage my upper back tonight since it is pretty tight. Hip flexor is still just raped from the deep massage yesterday...still tender to touch and definitely goes all the way down into my quad, so I figured a day off to let those tissues breathe and reset wouldn't be a bad idea.

DL work, 3x10 pullups, bike intervals

1500 PT

Warmup

(1) 5 x 5 deadlifts + 5 hang cleans, 20 kg

(2) 3 x 10 weighted pullups, 10#

3 x 15 back extensions

(3) Bike - CFE intervals: 1/1 pacing

0:45 on/off, 1:30 on/off, 3:00 on/off, 6:00 on/off, 3:00 on/off, 1:30 on/off, 0:45 on/off

Gear 6 on the way up, gear 7 on the way down

2x, 30 second rest:

20 calf raises

10 single leg calf raises, R/L

20 calf raises

(4) Couch stretch

• Notes: Tried out some hang cleans today and they feel completely fine. Deadlifts feel good too. I assume pain free movement is OK and I might start programming some hang cleans in, miss doing them.
• Nutrition: Pretty good, had a little bit of junk today but hardly anything worth mentioning. Been really clean lately in general.
• Body: Got a serious deep massage on my hip flexor/groin area today that just about made me vomit myself. It is definitely sore to the touch right now but I think it was a good thing to get in there break down that tissue. We ruled out several possibilities and it looks like it is indeed a strain, most likely to my sartorius. Not that the specific muscle really matters. We are going to keep doing this massage and maybe some e-stim, and hopefully get this cleared up in the next couple weeks.
  

Press, metcon

1100 PT

Warmup

(1) Press 5-5-3-3

Loads: 95#, 95#, 105#, 115#

1 x 10 @ 75#

(2) 3 rounds for time:

10 burpees

20 push press wall ball, 20#

40 double unders

Time - 6:46

(3) 500m easy row

(4) Mob - upper hammies

• Notes: Wasn't a high quality workout, but press felt a little better and I sweated out a few toxins. Rowed just to see how it felt pain wise.
• Nutrition: Ate a lot yesterday, pretty much all good quality though.
• Body: Kind of in limbo right now about what to do while I am waiting to get my hip flexor checked out. I feel like I haven't gotten in a true high quality work out in forever since being so limited. Just sticking to pain-free exercises. Burpees and double unders seem to be fine. I have noticed my shoulders seem to be in a better position throughout the day since I have been working mobility and trying to unstick everything with massage.

rest day

No activity today. Did some mobility on my neck and shoulders, then heated, massaged and stretched my hip flexor.

• Nutrition: Logged yesterday in fitday for the first time in forever. Report. This is a pretty normal day, although I usually eat something else at night after dinner so this might be slightly lower than usual.
• Body: --

Snatch, pull, push, bike metcon

Wednesday - see notes

Thursday

1300 PT

Warmup + handstands, 2xBB complex, 2xburgener warmup

(1) For time:

25 muscle snatches, 45# bar

50 pullups

100 pushups, release hands at bottom

10k bike

Time - 25:25

(2) MWOD - psoas and glute massage, hip stretch

• Notes: Doing pushups like this sucks, I was burning out and only getting sets of 10 about halfway. Yesterday I tried a mile jog and some light deadlifts, didn't go well. See below.
• Nutrition: Pretty good. Got a bunch of canned salmon and some trout and lots of veggies.
• Body: Well, my little mile jog test failed yesterday as towards the end I was starting to get the exact same pain I was having before. Without a doubt if I hadn't stopped it would have continued to get worse. I have felt it a little more today since trying the jog, but overall it still feels normal walking around and doesn't bug me biking at all. *Note to self* the psoas massage revealed that I have some surprisingly tender bits deep in my abdominals. Considering I haven't done ab work in god knows how long, considering this to be a psoas issue might not be far fetched.
• General: I am now at the point where I have no idea how to deal with this injury on my own. I have done the rehab and put in the rest appropriate to dealing with muscle strains, but the more I think about it the less sure I am that it actually is a strain. It is specific to very particular exercises, and only kicks in after the .5 mile mark like clockwork when I try to run, yet it feels great in the morning and throughout the day--even when biking hard. I have done more research and because there is so much going on muscularly in that region I think it merits seeking someone's professional opinion, as it appears to be beyond my knowledge.

Weighted pullups, 4x2 mile hill climbs, shoulder mob

MWOD - shoulders: flexion+ext rotation, int rotation stretch behind back

1500 PT

Warmup + 2x BB complex, 2x burgener warmup

(1) Weighted pullups 1-1-1-1-1-1-1

Loads: 20#, 35#, 50#, 50#, 65#, 75#, 80#

2 minute rest in between

12 strict pullups

20 strict bar dips

(2) Bike - CFE intervals: Hills

2 mile warmup

4 x 2 mile hill climb, 1 mile recovery (around 3 minutes)

Gear 10 for 1-3, gear 13 when I left the saddle

1 mile cooldown

(3) Mob - couch stretch each side

• Notes: Decided not to jog today since my hip flexors are a little tender still. 80# is the most I have ever pulled so I felt good about that. The hills were pretty damn tough, especially staying out of the saddle for an extended period of time...my quads were feeling it.
• Nutrition: Really good so far today. Had a big awesome breakfast--4 egg omelet with spinach, mushrooms, green peppers, pepper jack, beef brisket and some chia seeds. Didn't really eat lunch because that lasted me a while so I will catch up tonight. I think I prefer eating 2 big meals with some snacks here and there versus 3-4 medium meals...felt awesome around workout time.
• Body: Adductors and hip flexors are still sore, but much less so. I was relieved that my hip flexors felt much better today and that it was just normal soreness. I have also decided that one of my big goats is anterior hip tightness, and the couch stretch is my godsend. I always feel immediately better after it. My upper body and hamstrings are relatively flexible, so hips are where I need to work.

Rest day

Took the day off. Worked on some mobility:

-ball massage VMO, hip flexors

-hip flexion on bed

-couch stretch

-front rack stretch w/ band + levator bias

-external rotator stretch rotation w/ band

-shoulder distraction w/ band

• Nutrition: Solid today. Was a little hungrier tonight and got a good amount of food in.
• Body: Definitely sore from the lunges yesterday. Haven't done them in forever and have soreness all throughout upper hammies and adductors. Hip flexors are definitely sore and tight from them too, first time I have felt pretty extreme soreness there in a while. While it makes me nervous I don't think it is anything to worry about, but I might not jog tomorrow just to be safe.

Metcon by time, pushups

1000 PT

Warmup + 2x BB complex, 2x burgener warmup

(1) .5 mile jog

(2) 3 rounds:

1 minute pullup hold at top

15 sec rest

1 minute overhead lunges, 20# ball

15 sec rest

1 minute double unders

2 minutes rest

(3) 2 minutes max pushups, release hands at bottom - 53

(4) MWOD - high hip flexion and pigeon stretch

• Notes: Didn't feel that strong on this one, but it was a decent workout. Really ready to be able to go hard again on normal workouts.
• Nutrition: Ate a lot yesterday, probably a little too much.
• Body: Upper back is a little sore, everything else feels good.
• General: Rest day tomorrow.

Jog, 9 minute TT, 5x5 HSPU

1030 PT

Warmup + handstands, 2xBB complex

(1) .5 mile jog

(2) 5 x 5 handstand pushups, 2 minutes rest

2 x 12 scapula press, 20# DB

(3) Bike - 9 minute time trial

Distance covered: 5.2 miles

Cool down

(4) MWOD - hip distraction w/ band

Push press Fran, jog, foam roll

1500 PT

Warmup + handstand, "Fran" prep mobility

(1) BB complex x 2, 45# bar

(2) .5 mile easy jog

(3) Push press "Fran"

21-15-9 for time:

Push press, 65# bar

Pullups

Time - 4:14

Cooldown on the bike

(4) Foam roll lower body 10 minutes, mostly ITs and calves

• Notes: The jog felt great. The real test will come when I go over half a mile, since it was only when I went longer than that before that my hip flexor would act up. Pretty weak right now considering my time on the workout. I was starting to crank my lower back a little as I fatigued, which obviously is not ideal. Felt like yelling during the foam roll...it was a pretty bad 10 minutes. Didn't realize how tight the outside of my calves were.
• Nutrition: Great until last night...had a late night and came back to eat a bunch before bed. Stomach wasn't feeling great this morning.
• Body: Leftover soreness in my hammies and maybe a little in the hip flexors. Nothing is bad though. Getting some fasciculations in my calves already from that massage.
• General: Time trial on the bike tomorrow. I am going to keep the jogging distance the same for each 3 day cycle, and slowly increase.

Rest day

No activity.

Foam roll entire lower body

Mobility: T spine w/roller and ball, bottom squat position, couch stretch against wall, calves

• Nutrition: Got some more groceries today and a lot more veggies. Found a nice big cut of beef too for the crock pot.
• Body: Hammies, hip flexors, calves a little sore still. Hip flexors are sore in a good way, not the old soreness I was feeling. The couch stretch is just magical.
• General: Going on my first jog tomorrow. I am going to start with an easy .5 miles after my workouts, and slowly increase. Very excited.

BB complexes, 5 x 2k intervals, isometrics

1500 PT

Warmup

(1) BB complex w/ bar, just working on technique and movement, 5-6 reps each

Deadlift-hang clean-push jerk-back squat-muscle snatch

(2) Bike - CFE intervals

1-2 mile warmup

5 x 2k, hard (1.2 miles)

90 seconds recovery

Averaged around 2:00-2:04, gears 6 and 7

1 mile cooldown

(3) Isometric holds:

3 x 1 minute plank

3 x 30 seconds side plank L, R

3 x 30 seconds handstand + 1 pushup

3 x 1 minute bottom squat hold

3 x 1 minute pushup position + 5, 10, 15 pushups

Max overhead hold, 30# ball + 1 HSPU

(4) MWOD - scapular stability: rib massage w/ ball, levator stretch in front rack position, external rotator stretch w/ band distraction

• Notes: I am going to start working the BB complex every day, just with the bar. Biking continues to feel great. I like the overhead holds and always forget about them, might be fun to work into a metcon sometime soon.
• Nutrition: Pretty solid. Just need to keep trying to get some variety, especially in my veggies as the frozen mixed bag is starting to get a little old.
• Body: Hamstrings are pretty sore today. Rotator cuffs also slightly sore along with my hip flexors but everything else is feeling fine. The mobility today felt awesome and I am going to keep these pieces at the top of my list. Hips are feeling a little tighter today so I will hit them tonight with some mobility work.

Short metcon

1500 PT

(1) Warmup + squats, lunges, HSPU

(2) 21-15-9 for time:

Bar dips

Back extensions

Burpees

Time - 7:17

5 minute cooldown on the bike

(3) MWOD - back squat shoulder position, box lunge isometric holds (making around 40 seconds each leg

• Notes: My metcon abilities are pretty non-existent right now as expected. Only the second one I have done since rehab started and it had me gasping. Finally felt the altitude for the first time since being back in colorado. It was nice though, I have been missing the feeling. Hopped on the bike after to slow my heart rate down.
• Nutrition: Much better yesterday and today. I am going to really try to get dialed in and cut out some of the late night crap/sweets that are kinda becoming habit, especially now that I am starting to resume normal workouts.
• Body: Exterior of my hips and glutes are still pretty sore, not sure what from exactly. Everything feels great though. I am going to do some more mobility tonight, figure in addition to the MWOD I will do one additional piece at night to work on my personal tight spots.

Press, weighted pulls, 8x1k intervals

1200 PT

Warmup

(1) Bar skill work

Snatch progressions, worked up to muscle snatch

Deadlifts

Overhead progressions, PP-PJ-SJ, behind and in front of neck

(2) Press 5 x 3

Loads: 95#, 95#, 105#, 105#, 105#

(3) Weighted pulls:

Pullups

20# x 5

35# x 5

50# x 5

Chinups

35# x 5

55# x 5

(4) Bike - CFE intervals:

8 x 1k hard, rest the remaining mile

Rounded to .6 miles on .4 miles off

Gear 8 for 1-5, gear 9 for 6-8

(5) MWOD - front rack stretch w/ band, split position hip stretch

• Notes: Yesterday was a day off, but it is worth noting that I swam lightly and went on an easy 4-5 mile hike in the mountains...everything felt good. Didn't max out on the press, still working on it. The pullups went well and felt awesome. 55# is the most I have done for 5 reps and I think I could have gone heavier.
• Nutrition: A little off yesterday, kinda gorged a bit around dinner time since I hardly ate anything earlier in the day.
• Body: Glutes/upper abductors are a little sore. Front of my shoulders are little tight here and there. Side note - my hips feel like they have so much more range of motion, especially regarding internal/external rotation. I can easily push my femurs out at the bottom of the squat now, feels great.
• General: I am going to start some easy jogging this week. I feel ready, and I think my hip flexor is getting back to its healed form.

Push press Fran, 10 mile TT

1000 PT

Heat

Warmup + light deadlifts (2x10, bar), snatch progressions w/ bar, handstands

(1) 21-15-9 for time:

Push press, 30# DBs

Pullups, chest to bar

Time - 5:20

10-15 minute break

Stretch shoulder extension for 4-5 minutes

(2) CFE - Bike time trial

1 mile warmup

10 mile TT - 18:09

Gear 5 for first half, gear 6-7 for second half

1 mile cooldown

(3) MWOD - couch stretch w/oblique bias, ballerina stretch

• Notes: Forgot the feeling of a short brutal metcon...felt awesome. The C2B was getting tough and I missed a few reps here and there. Time trial went well and I tried to go pretty hard. Opening up my hip flexors with the mobility felt great after sitting on the bike.
• Nutrition: Not too shabby. Might not have had enough dinner.
• Body: Abs, glutes, and anterior shoulders sore. I can feel my glutes getting sore already, might be from push presses, which I haven't done in a while.

DU, situp, pushup metcon

1730 PT

Warmup + double unders, pushups

(1) 50-40-30-20-10 for time:

Double unders

Situps, unanchored

Pushups

Time - 12:49

(2) MWOD - calves and hip external rotation

- calf stretch against wall, 2 minutes each leg

- hip flexion/external rotation on bed, 3 minutes each hip

• Notes: Felt pretty horrible all day today, but it was nice to get a metcon in. Situps are pretty weak right now and the double unders didn't quite feel as smooth as usual, but not too bad.
• Nutrition: Last night was pretty much complete crap. Made another grocery run and should have some good stuff for at least the next week.
• Body: Little sore between and around my scapulas. Abductors are a little tight right now but everything else is good.
• General: Tomorrow - time trial on the bike and possibly a short franish metcon, haven't planned it out yet.

BP 3x5, 24 minute bike ladder

1100 PT

Heat + massage

Warmup + pushups(2x20), rehab(1x10 very slow leg lifts), and planks(3x1:00)

(1) Bench press 3 x 5

Loads: 135#, 155#, 165#

(2) Bike - CFE intervals:

24 minute ladder

4:00 on, 2:00 off, 5:00 on, 2:00 off, 6:00 on, 2:00 off, 5:00 on, 2:00 off, 4:00 on, 2:00 cooldown

Gear 6 for on

Gear 3 for off

(3) MWOD - split jerk

-4 minutes overhead Tspine extension on balls

-split position hip stretch on box, 3 minutes each hip

• Notes: Haven't benched in a while so I figured I would work on it a bit. The bike workout was the most difficult I have been able to do in a while and it felt incredible to push the legs. The hip stretch definitely got my flexors well, they were feeling in afterwards.
• Nutrition: Pretty normal, awesome day yesterday.
• Body: Elbows/biceps still sore. Right hamstring is a little tight.

Off day

Rested. Threw the frisbee, did some mobility work, heated/massaged, ect.

MWOD: posterior chain

-Lying hammie stretch w/ band, 2 minutes each side

-Tennis ball massage on hammies, 2 minutes each side

-Late night bonus: Psoas extensor stretch, 2 minutes each side

• Nutrition: My chicken finished in the crockpot and is absolutely delicious. The meat was literally falling off the bones...should be set for another 2-3 meals of meat.
• Body: Hammies are slightly sore, not bad though. Biceps and elbow flexors are pretty sore. Also the left side of my neck/trap is a little and tight for whatever reason.
• General: My plan is to continue to do CFE on the bike, then slowly phase out the rehab exercises and replace them with bodyweight work (squats, lunges, double unders, situps, burpees, ect.). Then it will be on to lite work with the barbell, jogging, striding, and hopefully up to full running and lifting.