(1) warm up
box squat 2 x 5, 45#
back squat 2 x 5, 45#
pec minor massage
(2) Bench press 5 x 3
135#, 155#, 165#, 175#, 185#
1 x 15 strict pullups
5 minutes break
(3) 21-15-9 for time:
Box jumps, step down
Bar dips
Burpees
Back extensions
time - 9:01
(4) mob - worked on and around the scapulae
- Notes: Wow. To say that I have forgotten what a metcon feels like is an understatement...got a really good lung burn from this one. I think because most of my recent metcons have been limited to upper body I just haven't gotten the same effect. 185# is definitely a PR for 3 rep, I think my recorded max from last spring was 190#. I am still not quite where I want to be as far as my form being nailed down, and some of my reps felt a little unbalanced/inconsistent, probably due to my lack of benching in general. Would like to work that out before trying for a 1RM. I liked the scapula mob, especially getting the neck stretched out.
- Sleep: 8 hours.
- Nutrition: Felt a few effects of some junk last night today, but nothing too bad.
- Body: Calves are extremely sore. I also had some upper glute soreness today out of nowhere. Hip flexor felt great throughout everything, very pleased. Right elbow got a little hot at the end of the metcon right after the dips, threw some ice on it when I got home and will massage tonight.
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