MWOD - shoulders: flexion+ext rotation, int rotation stretch behind back
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.
Nice pullups number.
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