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.
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