(1) warm up
(2) Weighted chinup - work up to 1 RM (100#, PR)
(3) 3 x 5 box squats
45#, 65#, 95#
(4) Pool:
warm up - css, breaststroke, freestlye
10 rounds for time:
50m swim, alternate css and freestyle
20 pushups
Time - 17:38
- Notes: Great day. Got my goal of a 100# weighted pull up today, which I was trying to knock out before the new year came around. When going really heavy I like to stick with chin vs. pull grip because I feel like I can stabilize my shoulders better. The 1st half of the pull honestly went up pretty easily, but getting that last half to chin over the bar was tough. The swim metcon was really fun and tiring. Of all the strokes, breast seems to be the most sketchy on my hip flexor, I was actually able to do a pretty solid css with a decent kick, though definitely not as powerful.
- Sleep: 7.5 hours.
- Nutrition: Definitely could be better at night.
- Body: Traps and shoulders still slightly tight, and very sore in my medial delts. Feel awesome though. Treated today kind of like race day...did some focused mob pieces last night to prep for a really heavy pull up and was really pumped to set a PR. Just doing sets of 5s and 3s has shot my pullup numbers up huge amounts in the past month or two.
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