(1) Warm up
5 minute bike
Rehab - 3x5 slow rep eccentrics w/ band
MP - shoulder socket, T spine on roller
(2) Press 5-5-5
85#, 95#, 95#
1 x 12 strict chinups
(3) Short Metcon:
2:00 plank
21-15-9 for time:
Ring rows
Single leg glute bridges, L/R
Bear crawl forward x2, backwards x1 (mat room)
2:00 plank
Time - 6:41
(4) Mob - butterfly and snatch position against wall, overhead tricep w/ band, split lunge hip stretch
- Notes: I am starting a strength progression with my press and weighted pullups, same style as CFSB with high rep work. Press has really digressed lately, but my shoulder position was definitely improved today and I had much more flexibility.
- Nutrition: Feeling back to normal so far, I think I just needed the extra carb boost yesterday and that's why I was having the cravings. Need to make a grocery run for some more veggies.
- Body: Elbows, biceps, shoulders and calves are still a little sore. Not too bad though. Right hip and hammie is feeling a little weird, I kinda tweaked it a little yesterday doing the hip grinders so it is a little sore.
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