SWOD
Work up to 5RM conventional deadlift - 235#
Ring rows - 3 x max reps
24, 21, 25
Went to complete failure on 3rd set, stopped when I couldn't get 2 consecutive reps on the first 2
DWOD
Work up to max height box jump from sitting, then:
4 x 2 jumps at max height, sit on lowest box
10 x 40 yard sprint accelerations, 30 seconds rest between each
- Notes: This was one of those days that looks easy on paper, but it ended up taking me about 2 hours and every part was pretty taxing. I have been meaning to play around with days like this where there is no metcon and nothing is high intensity, but all the elements require a lot of strength and focus...think the potential for growth on these days is much higher. Kinda curious to see how my body responds and feels tomorrow. Deadlift is coming along and getting close to where it was before so I am pretty pleased.
- Sleep: Good. Still having minor troubles falling asleep due to noise, but I woke up much more alert this morning and feeling much better overall. Forgot to take my RHR.
- Nutrition: Good. Toyed around with a much bigger meal PWO today and will opt for a smaller dinner - usually I do the opposite. Today for lunch I had about 7 oz salmon, butternut squash with coconut oil and cinnamon, a tiny piece of meatloaf, a few brussel sprouts with onion, and some coconut water. Stuffed myself pretty well...tonight will be the remainder of the meatloaf from last night and some veggies.
- Body: Thought about taking a rest day today due to soreness. Calves, hamstrings, and adductors are pretty tight. I have noticed that I rarely get sore in my quads anymore from heavy lifting...glad that I am using my posterior chain more.
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