(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.
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