(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.
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