(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.
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