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.
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