Rest day

Day off. Worked on some mobility pieces:

Quads - samson w/ band, couch stretch, soft tissue work lower quad

Upper body soft tissue work - ribs, pecs, external/internal rotators

• Notes: Taking these rest days more to give my hip flexors time off and some recovery, not sore anywhere else or tired. Found some really nasty spots in my pecs near the shoulder tonight, also my ex rotators were tender as hell, like usual.
• Sleep: 7 hours.
• Nutrition: Could have been better. Maybe had a bit too much dark chocolate but fine other than that. I'm still not at the point where my workouts are that affected by nutrition again so there isn't as much drive to cut out things like that.
• Body: Good. Calves are the most sore from the tabata. Traps are also pretty tight. Kinda surprised I'm not more sore from the HSPU and my elbows aren't bothering me or anything. Feeling good.
• General: Got a good 3 days planned - working in some more functional lower body stuff into metcons up to a point that I think won't be aggravating...excited. This will also be the last of my strength work with the BP and chinups. Gonna go for some PRs.

WCU 3x5, modified Diane

1400

(1) warm up

(2) Weighted chinups 3 x 5

25#, 40#, 60#

(3) Modified "Diane"

21-15-9 for time:

65# deadlift

HSPU

Time - 12:35

Tabata calf raises

(4) mob - worked on front rack, neck and shoulders, and hammies

• Notes: 60# is definitely a PR for 5 rep pull and it felt pretty strong. I am going to go for a 1RM pretty soon here and see how much I have improved, feeling good about it. The "Diane" workout was kind of a joke because it turned into basically just a HSPU workout. Should have probably doubled the deadlifts and cut the HSPU in half...I was only able to knock out 4 and 3 at a time and was struggling even with that. Also my form was starting to go to shit so I wasn't able to get full range without my shoulders feeling pretty unstable. Once I can get back to jerking again I'm sure I will see more improvement, but I just need to do them more.
• Sleep: 8.5 hours.
• Nutrition: Good.
• Body: Traps are sore. Feeling really good in general though, first time putting light deadlifts in a metcon and they were a breeze and pain free. Haven't been doing rehab since I have been re introducing more functional movements, but my hip flexor easily feels the best it ever has. Gonna keep ramping it up, smartly.

Rehab, bar muscle ups, bike and bear crawl

1300 PT

(1) warm up

3 x 15 squats

3 x 15 deadlifts, 45#

3 x 15 box jumps

(2) Bar muscle up practice

(3) AMRAP in 12 minutes:

Bear crawl x 2 lengths, gym

15 straight legged situps

Score - 9 rounds

(4) CFE - bike intervals

120:60 x 6

(5) mob - overhead distraction, box squat stretch, hamstrings

• Notes: Today was a good day. Added some box jumps in and they felt completely fine, squats and DLs felt great too. Also got my first bar muscle up. First time trying and I struggled at first, but figured it out and got it down. Consecutive bar muscle ups with a weight vest would be a really nice benchmark. The bike intervals wore me out.
• Sleep: A lot. 10-11 hours.
• Nutrition: Really good. Made some more coconut bark tonight.
• Body: Right hammie is still pretty tight, been working on it. Upper body feels fine - my lats tend to get tighter than everything else and that overhead distraction mob is a killer. Becoming an every day necessity.

BP 3x5, double unders, presses

1500 PT

(1) warm up

foam roll - t spine, quads, calves/heelchords

(2) Bench press 3 x 5

140#, 160#, 170#

Box squats 3 x 5

45# bar

1 x 12 strict pullups

(3) Row 500m easy, no straps

Double unders

5-10-15-20-25-30-35-40-45-50

Row 500m easy, straps

(4) 3 rounds, quick pace:

20 double unders

20 presses, 45#

(5) mob - split lunge, hammies, overhead distraction

• Notes: Didn't have enough in me today to raise the weight on the BP, but my form was much better I think, keeping the elbows in. Tried some easy rowing, doing it without strapping my feet in seems to be easier on the flexors but neither one was aggravating. Double unders weren't great today.
• Sleep: 8-9 hours.
• Nutrition: Pretty good.
• Body: Right hamstring is much more sore than my left. Sore all along both quads and calves, upper body feels good. Right knee is a little sore from a spill I took skiing yesterday, definitely torqued it a little bit but its nothing. Really need to work on ungluing my quads and flexors tonight, they are pretty knotted up.

Past two days - active rest

Thursday - Thanksgiving. Took the day off, ate some good food, and just relaxed

Friday - Went skiing again. Got a solid day in and got pretty tired. Going to do some mobility work tonight.

• Sleep: 6.5 hours.
• Nutrition: Good. Cheated a little yesterday with dressing and some pie as expected, but still clean overall.
• Body: Hammies are pretty wrecked. My mid and lower quads are probably gonna be a little bit sore tomorrow from skiing but my upper body feels pretty nice and recovered. Resuming training tomorrow and will be adding some more exercises in, most likely box jumps. My legs are feeling really good and I think the hip flexor is ready step it up a little bit.

WCU 5x3, metcon

1430 PT

(1) warm up

no rehab

t spine mobility work

(2) Weighted chinups 5 x 3

25#, 35#, 50#, 65#, 75#

Deadlifts w/ bar

(3) 21-15-9 for time:

1:00 plank

Ring dips

Burpees

Situps, straight legged

Supermans

Time - 12:09

• Notes: Didn't do any rehab today due to leftover soreness in my legs, although I did a few light deadlifts just to stretch out my hammies. 75# felt pretty good on the chinups despite being pretty burned out on pullups. Metcon felt great.
• Sleep: 9 hours.
• Nutrition: Good. Ate some duck, asparagus and sweet potato for dinner tonight. Finished off with some coconut/macadamia nut frozen bark. Awesome.
• Body: Hammies, glutes, calves, and pulling muscles are all really sore. The past couple of days have been very pullup intensive. While I usually don't like to program similar movements several days in a row, I think there is value in working movements consistently to the point of being burned out on them every once in a while. Figure sometimes you will need to perform certain tasks when you aren't rested, but for training purposes I wouldn't make it a habit. Either way, will be taking a break from pulling for a few days. Legs are feeling better and are recovering, hip flexor feels great. More mobility work tonight.

7 round metcon

1200 PT

(1) warm up

no rehab today

massage external rotators, under clavicle

(2) 7 rounds for time:

5 HSPU

10 SLDL alternating, 20#

10 chest to bar pullups

20 double unders

Time - 20:29

(3) mob - couch stretch, calves, shoulder ir, overhead distraction

• Notes: Good workout, would have been more of a gasser if I wasn't so bad at HSPU. It's something I really need to address. I was going to use two 20# DBs on the deadlifts, but figured I would go easy since I haven't done them in a workout.
• Sleep: 9.5 hours.
• Nutrition: Good.
• Body: DOMS setting in from the pullups, today is worse than yesterday. Lats, elbows, and biceps in particular are trashed. Quads are sore all over from skiing, especially right above the knees. Feel good other than that though.

Rest day - skiing

Took a rest day today and went skiing for the first time this season. Got a nice little leg workout and it wasn't bothersome on the hip flexor.

• Sleep: 6.5-7 hours.
• Nutrition: Good, except I have been doing some work on mint chocolate moose tracks ice cream at night and honestly will continue to do so until the carton is gone.
• Body: Pretty sore from the pullups yesterday as I expected. Elbows, biceps, lats, and between the scapulae. Still slightly sore in my quads, but feeling much better. To my pleasant surprise, skiing didn't bother me at all today and it felt great to get my legs tired. Most likely going to be a little sore tomorrow.

BP 5x3, death by pullup

PT

(1) warm up

3x12 squats

3x12 deadlifts, 45#

3x12 reverse hypers

3x12 back extensions

(2) Bench press 5 x 3

135#, 155#, 165#, 175#, 180#

3 x 50 calf raises

"Death by pullup" - 1 pullup on the minute, increasing by one each minute

Score - 16 rounds + 10 pullups

Total: 146 pullups

(3) Bike - 1/2 mile bike sprints, .2 mile recovery

(4) mob

• Notes: Huge PR on the pullup workout from january (14 rounds + 14 pullups). All of the weighted pullup work must really be paying off as I never expected to do that well on this one.

Rest day

Rested today. Worked on some mobility:

-massaged quads, groin area, hip flexors, tfl, calves

-random upper body ungluing and worked on tight areas

-box squat stretch is very tight, need to be working on this regularly to keep the adductors loose

• Sleep: 8.5 hours
• Nutrition: Good. Had a massive dinner of chicken fajitas last night. Planning on making a big roast in the crock pot tonight/tomorrow. Also haven't been having all the crazy cravings anymore which is nice.
• Body: Hip flexor feels much better today. Still a little tender when I massage it directly but I think it was just normal soreness. I think it was just a little sore from lunges and the push presses, so I am going to stay away from those for now and stick with getting higher reps of squats and DLs. Sore in the shoulders, upper back, and between scapulae.

WCU 3x5, 20 min AMRAPh

1400

(1) warm up

3x10 squats

3x10 walking lunges

3x10 deadlifts, 45#

(2) Weighted chinups 3 x 5

25#, 35#, 55#

(3) AMRAP in 20 minutes:

5 ring rows

10 straight legged situps

20 double unders

Bear crawl, forward/backward/forward, matroom

Score - 9 rounds + 5 ring rows, 7 situps

(4) mob - couch stretch, box squat stretch, pidgeon, and some upper body stretches

• Notes: Got 55# without too much trouble, feel like I could definitely get 60# for 5 reps. The metcon was good, bear crawls sucked alot. Planned on doing a bike workout too but hip flexor was a little sore.
• Sleep: 6.5 hours.
• Nutrition: Good, clean.
• Body: Front and medial delts are pretty sore. Hip flexor was a little uncomfortable for some reason today, not really sure why. The bike yesterday was pretty intense but maybe it is a little sore from adding in lunges the day before - lunges do seem to be the one thing that tends to do that...I might cut them out and stick with squats and DL for now. Also my adductors were feeling crazy tight when I did the box squat stretch so I need to work on that.
• General: Tomorrow is an off day and I need to do some serious mobility work. Going to massage just about everything in my lower body and then work on the shoulders some more.

10 mile TT, skills and drills

1100 PT

(1) warm up
rehab - full, 17 reps each way

(2) Ring technique work

10 minutes muscle up practice

10 minutes handstand practice

(3) Bike - 10 mile TT

Time - 18:14

Gears 7 and 8

Foot drills, 2 minutes each

Hollow position: 20 seconds on/20 seconds off x 4

(4) mob - snatch and butterfly wall stretch, anterior hip stretch with distraction

Going to work on ungluing some lower body stuff later on

• Notes: Well last time I did the 10 mile was 18:16, but I felt like I was going much harder today. I was able to get into an inverted position pretty easily on the rings, but just didn't have the strength to push myself up. Muscle ups are improving.
• Sleep: Good, around 8 hours.
• Nutrition: Feel like I ate a little too much last night but it was clean.
• Body: Good. Right wrist is a little sore from the bench yesterday. Also I have been pretty tight in the abductors/tfl area for the past couple days, I think just from massaging it pretty intensely. Hip flexor feels good, adductor was a little sore on that left side but nothing suspect at all.
• General: I am starting to progress out of standard rehab pretty nicely. The key now is to not get greedy. Got a nice workout planned for tomorrow that I am hoping will be pretty bad, excited.

BP 3x5, franish metcon

1430 PT

(1) warm up

3 x 10 squats

3 x 10 deadlifts

3 x walking lunges

mp - shoulder socket, hip socket, ribs

(2) Bench press 3 x 5

135#, 155#, 170#

1 x 12 strict chinups

(3) 21-15-9 for time:

Push press, 45#

Pullups

time - 3:46

(4) mob - hammies w/ distraction, 2 ball t spine work, shoulder ir w/ band, rack stretch

• Notes: 170# felt pretty heavy, but not to the point where I needed a spot. Need to work on keeping the wrists strong though as they were breaking pretty badly. Haven't done push presses yet so I stuck with just the bar on the metcon...annoyingly slow however. I can also feel that I haven't done dynamic overhead work in a long time as I was having trouble avoiding overextension.
  
• Sleep: 6.5 hours.
• Nutrition: Good. Completely clean today. Grocery run tomorrow.
• Body: Feel pretty good. No pain or soreness anywhere. I am curious to see how the hip flexor feels tomorrow from adding in lunges and push presses today. tomorrow is a bike time trial and some skill work.

Rest day

Rest day. Going to work some mobility in the upper body and get after my quads and calves with massage tonight.

• Sleep: 6.5 hours
• Nutrition: Good. Did an IF for just over 20 hours today. Ate a big meal around 1630 this afternoon and am going to get some more in later tonight.
• Body: Sore in calves, abductors, and triceps. Calves are the worst, probably some DOMS from the flight simulator workout. Going to work on a bunch of upper body mobs tonight as well as do some standard massage around my hips.
• General: I have now completed 2 cycles each of weighted pull ups and press; tomorrow I am going to switch to chinups and bench press and start over. I think working on my bench will definitely help my raw press and help me get over that plateau that usually occurs. The high rep work will remain the same except pullups instead of chinups - press remains the same.

5x3 WPU, bike hills

1400 PT

(1) warm up

rehab 1/2 - 17 reps each

upper body ball massage

(2) Weighted pullups 5 x 3 @ 41X1

20#, 25#, 35#, 45#, 50#

Press 1 x 14, 65#

3 x 15 back extensions

Calf massage

(3) Bike - Hill intervals

4 x 2 mile hill climb, gears 10,11,12,13

2 minutes rest in between

Averaged a little below 5 minutes on all of them

(4) mob - snatch wall position, overhead distraction

• Notes: Not sure I am going to do slow negatives with the pull ups strength work anymore. I think it is definitely productive but makes my shoulders a little achy and it's tough to keep good form. I think instead I will add in a dynamic or explosive day and low weight and reps. Could have gone harder on the bike, but kept the intensity relatively high.
• Sleep: 8 hours.
• Nutrition: Good. IF tomorrow.
• Body: Calves are pretty sore; traps and triceps also have a little bit of soreness. Legs feel slightly tired but they feel really good. Hip flexor feels great.
• General: Rest day tomorrow. Next cycle I am going to decrease my band rehab to one day per cycle, and implement squats, lunges, deadlifts on the first and third days. Trying to slowly replace rehab with real exercises. I will cut the reps back to 3x10 or something similar since I will be working them more often. Coming along.

Flight simulator, metcon

1500 PT

(1) warm up

rehab - full, 16 reps each way

3 x 15 squats

3 x 12 dealifts w/ bar

(2) "Flight Simulator" - unbroken double unders

5, 10, 15, 20, 25, 30, 35, 40, 45, 50, 45, 40, 35, 30, 25, 20, 10, 5

Time - 21:09

Worked some shoulder socket mob

5 rounds for time:

4x bear crawl, gym length

20 pushups

20 straight leg situps

Time - 11:58

(3) mob - step up hip stretch, levator, shoulder ir/neck, calves

Going to do a lot of massaging around my hips tonight

• Notes: First time ever doing the complete flight simulator. Double unders felt really strong, but it is interesting to pace because you want to give yourself enough rest to not get sloppy and miss a rep. Definitely could have pushed the pace faster since I didn't miss very many. Neck felt a lot looser when I did the mobs today compared to usual...definitely getting all that mess unglued.
• Sleep: 6 hours.
• Nutrition: Much better, trying to clean everything up. Haven't noticed much difference from milk intake, although yesterday I was a little gassy and had slight intestinal discomfort. Haven't seen anything too noticeable though.
• Body: Little sore on the outside of my hips in the tfl area. No other soreness to speak of. Hip flexor maybe the slightest bit sore this morning but then it went away and feels completely normal. Added deadlifts in today and they were pain free.

Press 5x3, bike intervals

1100 PT

(1) warm up

rehab - 1/2, 16 reps each way

mp - shoulder socket, t spine w/ roller and bar, rib massage

(2) Press 5 x 3

85#, 95#, 105#, 115#, 115#

1 x 16 strict chinups

Massaged groin w/ bar

(3) Bike intervals - 4 x 5 minutes, 3 minutes rest in between

Cover maximal distance on each interval: around 2.8-3.0 miles each

5 minutes leaning rest

(4) mob - hip flexion/er, horizontal scap

• Notes: Shoulders felt awesome from the movement prep I did and my press form felt the best it has ever been. Really getting the shoulders back in the socket. The groin massage using the bar was horrible...wanted to vomit. Bike felt good and so did rehab.
• Sleep: 8 hours
• Nutrition: Crappy. Had a lot of late night food last night for no particular reason. Also reintroduced milk today, gonna see how that goes.
• Body: Calves still a little sore, pretty good everywhere else. Hip flexor feels really strong, tomorrow I am going to add in lunges to the squats and rehab. I figure once I can comfortably do lunges, squats, and box jumps I can start putting them in metcons again, and then start doing some light deadlifts and add some weight to the squat. Still taking it slow though, have no interest in starting this process over again.
  

WPU 5x3, DU/HSPU and DU/burpees

1500 PT

(1) warm up

5 minute bike

rehab - 1/2, 15 reps each

shoulder socket w/ weight and distraction

keg stretch

(2) Weighted pullup 5 x 3

25#, 35#, 50#, 60#, 75# (pr)

5 minute bike

(3) Both for time, 2-3 minutes rest in between

50 double unders

2 HSPU

40 double unders

4 HSPU

30 double unders

6 HSPU

20 double unders

8 HSPU

10 double unders

10 HSPU

Time - 11:23

50 double unders

2 burpees

40 double unders

4 burpees

30 double unders

6 burpees

20 double unders

8 burpees

10 double unders

10 burpees

Time - ?

5 minute bike

(4) hip opener stretch w/ distraction

• Notes: Good day. PR'ed on my 3 RM I am pretty sure since my 1RM is around 80#, it was a struggle though. I really like the shoulder mob with both the weight and the distraction to help get in the back of the socket, feel like it really does improve things. HSPU are still my goat and I wasted a lot of time because I was burning out on those. Forgot to start my watch on the DU/burpee but it was all out.
• Sleep: 7 hours.
• Nutrition: Hasn't been the most strict, but I am still doing relatively well. Just get really hungry at night. In about another week I am going to pick up milk again and see what happens. Since I have seen/felt relatively little change since dropping it, I am guessing not much will.
• Body: Calves are very sore. Everywhere else feels pretty good.

Rehab, 20 minute TT

1500

(1) warm up

rehab - full, 15 reps each way w/ band

3 x 15 air squats

3 x 15 leg levers

3 x 50 calf raises

3 x 10 hip extensions

3 x 15 pushups, AFAP

Shoulder socket w/ weight and distraction

(2) Bike - 20 minute time trial

Distance: Covered 11.0 miles

Stuck with gears 7 and 8

(3) mob - overhead triceps stretch, rib massage w/ er

• Notes: 15 reps was definitely starting to fatigue me on the rehab, which is right around where it needs to be. Outside of my hips were starting to cramp up. First time doing leg levers and they felt pain free, though I was still a little hesitant. Slowly working movements back in. Lunges will come next, then as I feel the strength level return I will phase out rehab and only do these exercises, then start deadlifting/back squatting w/ the bar, ect. ect. Went really hard those last 5 minutes on the bike, felt great.
• Sleep: Around 8.5 hours. Had a tough time falling asleep. Pretty tired all day today though and felt pretty fatigued until I got to the gym. Most likely has to do with the workouts getting a little more intense, and my calorie load yesterday was a little low.
• Nutrition: Good, almost completely clean except for some dark chocolate.
• Body: Whole t spine region is a little sore, from my lats to in between my scapulae. Everything else feels great. I have been doing 3 CFE workouts in a row on the bike recently because the intensity hasn't been very high, but that is going to have to change here soon to get some recovery after ones like today. Probably switch to the 1st and 3rd day of the cycle.

Press 5x3, metcon, tabata bike

1400 PT

(1) warm up

rehab - 1/2, 15 reps each

shoulder socket work, wrists

(2) Press 5 x 3

85#, 95#, 105#, 110#, 115#

1 x 15 strict chinups

(3) 21-15-9 for time:

Ring dips

SL glute bridge

4x bear crawl, matroom

Time - 7:40

5 minutes rest

Tabata bike intervals

20:10 x 8, gears 8 and 9

(4) quick mob - couch stretch, door frame hammie stretch

• Notes: Pretty good day. Press is starting to feel better, although I should definitely be above 115# for 3 reps. I notice I usually perform well when I work out fasted, although it might be a different story for heavy lifts. Went harder on the tabata today, felt good.
• Nutrition: Ate a ton last night, haven't had anything today yet. About to dig into my crockpot concoction.
• Body: Feel great. This is one of the first times my hip flexor has felt noticeably stronger and less suspect during rehab. Really pleased with its progress.

Rest day

Rest day. No rehab, worked on some mobility points of interest.

Mob:

-foam rolled quads, massaged tfl, psoas, and T-L juncture

-worked on ribs w/ double ball and put some weight into back of shoulder socket

-hip socket w/ distraction, hammie stretch w/ distraction

-worked on opening the neck up all around

Might do some more random stuff tonight

• Sleep: 8.5 hours
• Nutrition: Had a slight cheat binge this weekend but back to normal now. Ate a whole turkey leg last night...so delicious. Also found some okra which is weird for colorado so I took advantage of that. I think I am going to IF every tuesday just because it works well with my schedule and finding time to eat is annoying, and I am usually not hungry when I wake up.
• Body: Feel great. No soreness anywhere. While I know I haven't been doing as intense of workouts lately, my soreness on a day to day basis has definitely gone down. Seems to suggest that I am getting plenty of protein and/or calories even without milk or whey, which is encouraging.

Floor presses, metcon, bike intervals

1200 PT

(1) Warm up

Rehab - 1/2, 12 reps each

MP - shoulder socket w/ band distraction

(2) Floor press w/ 45# DBs

20 seconds on x 8, 20-30s rest in between

Bike intervals - .5 miles on/.5 miles off x 5, all out @ gear 8

5 rounds for time:

5 burpees

15 ring rows

25 double unders

Time - 8:49

Bike intervals - .5 miles on/.5 miles off x 5, all out @ gear 9

(3) Mob - overhead distraction + lunge stretch, feet/calves/shins, couch stretch

• Notes: Good day today...really happy about how well my hip flexor held up with everything and how good it feels. I went hard on the bike intervals and there was no pain whatsoever. First time doing floor presses.
• Sleep: 8.5 hours
• Nutrition: Some junk last night, not too much though.
• Body: Chest, shoulders, and back are still a little sore. Everything else feels pretty good. Taking tomorrow off. This is the best I have felt in a while...got a little wind in my sails after getting some guidance from the trainer and I think I am finally going to get this thing sorted out.

10 mile bike, mobility

1500

(1) Warm up
rehab - full, 12 reps each way, yellow band

mob - 100 t spine pumps w/ double ball, 50 quad/hammie sliding surface kicks w/ double ball

3 x 12 air squats

(2) Bike - 10 mile TT @ 80-85%

Gear 6 for first six miles, gears 7-8 for last four

Time - 18:16

handstand practice

(3) mob - glute/hip, psoas extensor, horizontal scap stretches, shoulder IR and neck, more chest

• Notes: The bike felt really good, got some good burning going on in my glutes and hams. Noticed during the sliding tissue mobs for my hammies that my right one is pretty knotted up near the insertion and missing lots of ROM. Feels all gristly the nerve feel kind of knotted down in there as well...hard to explain. I will get after it some more will the balls in the next couple of days. Squats felt good.
• Sleep: 6 hours.
• Nutrition: Good, with a few crap snacks late last night. I am kind of letting weekends be my time to eat some occasional cheat foods like chocolate and normally ice cream and then locking it up during the week. The weekends then kind of act as my refeed time. This is now the longest I have gone without milk/dairy in my life, and honestly it isn't as difficult as I thought it would be. I definitely miss it, but there are plenty of other options. Haven't noticed any significant changes in how I feel, but I am going to give it the full month and then see how I react when I try it again. I am pretty sure I have always been very tolerant of dairy, but I am still curious.
• Body: Chest and pushing muscles are fried; sore all around my scapulae too. Little soreness in my hips/upper hammies as well. Elbow is completely normal and not sore anymore - lax balls are miraculous. Hip flexor feels great.

Fun with cindy, tabata bike

1300 PT

(1) Warm up

Mob - psoas, tfl/flexor, glutes

Rehab - 1/2 hip circuit, 3x12

MP - massaged elbow, forearms, under the arm, and ER; t spine on roller

(2) Cindy AMRAP in 5 minutes x 3:

First - explosive

5 C2B pullups

10 clapping pushups

15 calf raises

2 minutes rest

Second - weighted, 15# backpack

5 pullups

10 pushups

15 calf raises

2 minutes rest

Third - normal

5 chinups

10 pullups

15 calf raises

Scores:

1 - 5 or 6? rounds + 5 pullups

2 - 7 rounds even

3 - 7 rounds + 5 pullups, 10 pushups, 8 calf raises

2-4 minutes rest

(3) Tabata bike intervals @ 75-80%

20:10 x 8, used gear 8

(4) Mob - snatch, butterfly, figure 4 stretch against wall; couch stretch, overhead distraction, lower back lengthening, shins

*Found a good combo stretch today - get on one knee during the overhead distraction and add in lunge stretch...good way to hit everything at once

• Notes: Finally had a good day. The clapping pushups were tough and I was easily burning out on those. Weighted ones weren't too bad but my pushups were burning out all around. Didn't go all out on the tabata, but it felt nice to get on the bike again and get a little leg burn...none of it gave me pain.
• Nutrition: Not too bad...did some late night eating but it was clean. Need to get more veggies.
• Body: Left elbow was feeling a little hot today and throughout the workout. Felt it before a bunch and it usually happens when I get a lot of upper body pushing in. Nothing to worry about - I'll get after it with the ball tonight. Shins are still a little sore, and my right hip is a little funky but its getting back to normal. Still massaging the psoas/pelvic area every night, it's definitely doing some good.

Rest day - mobility

Took today off and just worked on mobility. Saw the trainer up and school, she didn't really tell me much I didn't already know, but did show me a few more rehab exercises which was what I was looking for. She also suggested that biking would be beneficial, and mentioned that rehab actually should involve a little bit of pain with this type of injury as long as its low on the scale. That surprised me but was actually encouraging because it makes me think that maybe the amount of tenderness I have been feeling from rehab is acceptable and isn't something to obsess over. So I am just going to keep sticking with the rehab and start doing it every day instead of alternating (she suggested that as well). Trying to not get impatient and just to focus on the improvement I have made. So the main switch I will be making is to get on the bike more and to do rehab every day to strengthen up my adductors which are damn weak right now. I didn't have any pain when she tested me in the different planes so that was encouraging.

Mobility for today: front rack + levator, box squat adductor stretch, hip socket distraction, upper rib massage, lower rib massage w/ IR, calves, foot massage, shins

I will note that I have also been doing massage around the hip flexor area every night to try to create some slack - TFL/flexor wod, psoas, lower back, quads, occasionally hammies

• Nutrition: Better. Don't feel so food obsessed today.
• Body: Shins and feet are still damn sore from the foot drills the other day and I am loving it. Good to note for when I get back to running. I have noticed that stretching out my neck daily helps my shoulder/neck position feel better almost instantly. Never realized how tight that area got in the front and the back, and I have always had an issue with the "chicken neck" position. I love the IR stretch and tying in the neck - frees up a lot of that area. Hip flexor is a little sore on the surface but the muscle actually feels ok. Will resume rehab tomorrow.
• General: Going to get back on the CFE bike schedule since that was a nice pain-free activity. Tomorrow will also be a spin off of some "cindy" type work. Side goal: spend less time sitting.

WPU 3x5, slow negatives

1400 PT

(1) Warm up

Rehab - 3x12 adductor/abductor w/ band

(2) Weighted pullups 5-5-5 @ 41X0

25#, 35#, 40#

1 x 13 press, 65#

5 minute bike

(3) Mob - hammies, horizontal scap, shoulder IR + neck, shins

• Notes: Felt pretty bad in general today...didn't have much energy and still have some slight soreness in hip flexor so I just skipped the metcon today. My pullups are feeling good though.
  
• Nutrition: Not great...been eating a little too much but at least its clean.
• Body: Shins are sore. Have some slight tenderness in the hip flexor, but it isn't bothering me with any movement which is good. I am wondering how much of this is mental...maybe I am just expecting it to flare up no matter what? Taking tomorrow off to work on mobility, gonna go see the PT at the school clinic as well and ask for advice.

DU, bear crawl, HS walks

1400 PT

(1) Warm up

Rehab - 3x12 hip circuit w/ band

3 x 12 air squats

(2) 3 rounds for time:

100 yard bear crawl

50 double unders

10 yard handstand walk

5 minute bike

Foot drills

(3) Mob - overhead distraction, couch stretch, shins

Ice

• Notes: Air squats and double unders both felt fine. Today was just a weird day though...hip flexor hasn't felt quite as good today or yesterday like it is a little sore, but nothing I did today gave me any pain so I assume everything is OK. Really just getting frustrated with this whole thing. I don't even necessarily know if I can say I have made net progress between the the summer and now regarding how it is doing. Keep having these up and down periods where it feels healed and great and then back to how it was before...although it definitely has gotten stronger from a few months ago given the rehab I am able to do now. I am just having trouble bridging the gap between rehab and reintroduction to exercise.
• Nutrition: In the middle of a quasi IF right now. Haven't eaten since around 11 last night and have just had water and some coffee today. Have a chicken and a bunch of veggies in the crockpot right now...plan on going to town on that pretty soon here.
• Body: See above.

Press 3x5, jump rope and pushups

1500 PT

(1) warm up and mp

Rehab - slow eccentrics w/ band 3x6

(2) Press 5-5-5

65#, 95#, 105#

1 x 13 strict chinups

5:00 continuous jump rope - 30 singles, 10 left, 10 right

5:00 AMRAP cf pushups - 88

5:00 continuous jump rope

100 4ct squirms

(3) mob - psoas extensor, T-L spine, psoas massage, shoulder IR + neck w/ band, hammies

• Notes: Just barely got the last rep at 105#...pretty bad. Hopefully I will make some decent gains though with a linear approach again. Threw in some jump roping today, just slowly reintroducing exercises. Not going to take it to double unders again quite yet.
• Nutrition: So-so, not great. Been wanting food a lot lately even when I'm not necessarily hungry. Also bought some dark chocolate and have been splurging on it.
• Body: Right hip is still feeling weird. Feels capsular for sure and goes into my glute. Adding some tension when I externally rotate definitely gets into it, just some extreme tightness from when I tweaked my hammie doing those hip grinders the other day. Hip flexor felt good, maybe a little tight though.