(1) warm up
no rehab
t spine mobility work
(2) Weighted chinups 5 x 3
25#, 35#, 50#, 65#, 75#
Deadlifts w/ bar
(3) 21-15-9 for time:
1:00 plank
Ring dips
Burpees
Situps, straight legged
Supermans
Time - 12:09
- Notes: Didn't do any rehab today due to leftover soreness in my legs, although I did a few light deadlifts just to stretch out my hammies. 75# felt pretty good on the chinups despite being pretty burned out on pullups. Metcon felt great.
- Sleep: 9 hours.
- Nutrition: Good. Ate some duck, asparagus and sweet potato for dinner tonight. Finished off with some coconut/macadamia nut frozen bark. Awesome.
- Body: Hammies, glutes, calves, and pulling muscles are all really sore. The past couple of days have been very pullup intensive. While I usually don't like to program similar movements several days in a row, I think there is value in working movements consistently to the point of being burned out on them every once in a while. Figure sometimes you will need to perform certain tasks when you aren't rested, but for training purposes I wouldn't make it a habit. Either way, will be taking a break from pulling for a few days. Legs are feeling better and are recovering, hip flexor feels great. More mobility work tonight.
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