(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.
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