(1) warm up
2x20 squats
shoulder socket mob
(2) Weighted chinups 5 x 3
35#, 50#, 60#, 70#, 80#
Press 1 x 11, 75#
(3) 3 rounds for time:
21 deadlifts, 85#
21 straight legged situps
21 pullups
Time - 8:37*
(4) Swim
200m easy
3 x 25m underwater
150m easy
- Notes: Really big day. PR on the 3 rep chinup, I think I might be able to pull a 90# for 1 rep now. Also the metcon was the closest I have come to a real CF workout in forever, 85# felt light obviously but more importantly it didn't aggravate anything. Hopped in the pool just to see how it would be feel...good, but my hips felt very closed and lacking some motion especially when I would dolphin kick. Probably because I haven't used them dynamically in forever.
- Sleep: 8.5 hours.
- Nutrition: Much better, cleaned up.
- Body: Sore in a lot of weird places in my upper body today, places that are hard to describe. Areas in the shoulder capsule as well as deep in my lats (maybe subscap?), but shoulders in general felt good and sore. Going to work on more capsular mobs today.
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