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