WPU 3x5, 15 min AMRAP

Yesterday - skills and drills. Worked on ring handstand pushups and a bunch of other stuff, did some mobility too. One note - added 3x10 full ROM air squats in to rehab and have no pain or soreness today.

Today:

1400 PT

(1) Warm up

5 minute bike

Rehab - 3x12 w/ band

MP - unglued forearms, lats, ribs, and triceps. Worked on shoulder socket too.

(2) Weighted pullups 5-5-5

20#, 35#, 50#

1 x 15 press, 65#

(3) AMRAP in 15 minutes:

5 HSPU

10 back extensions

15 pullups

Made 6 rounds + 5 HSPU, 10 back extensions

(4) 100 reach throughs

Mob - couch stretch

• Notes: 50# is pretty much my 5RM, but I think I could maybe have gotten 55#. Since this is the first round of strength work I wasn't going to push it to max yet. I think I will do 3x5 twice and 5x3 twice, with the second time for both doing slower negatives. I was having to wait a lot during the metcon for the bar but I wasn't moving very fast regardless. HSPU actually felt pretty good, they improved as I got into the workout oddly enough.
• Nutrition: Good. I think my body was getting a little deprived of carbs recently, as I have added some sugar in at night and seen some good results. Might be that weird phenomenon where that occasional refeed kickstarts your metabolism after you have been in a relatively ketogenic state for a while.
• Body: Glutes are a little sore. Right hammie is getting back to normal again. Hip flexor is feeling great and I can tell it's getting stronger. I also have a lot more slack in them right now - had much more room on the couch stretch.