(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.
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