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.
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