A. 30 minute fasted Z1 cycling
B. Hip, Glute Ham, Ankle mobility
- Felt pretty good after this. Rachel had to work a 24 hour shift yesterday so I didn't get a very restful sleep. Only got about 5 hours, however, I did nap later this afternoon when Evelyn took a nap (about 90 minutes).
5:45 pm
Warmup
500m row @ 21 s//m avg w/ damper @ 9
1 minute @ each
strict pullup
PVC pass through
Inchworm to pushup
Squat grinder
Goblet squat
Mobility
Thoracic, shoulder, lat, hip, ankle
WOD
A. 10 minutes find 1RM Back Squat
- Result: 410# (5# PR)
- Pretty stoked about the PR, however, knees were valgus and I lost my core half way up, I felt.
B. NME Test: AMRAP Back Squat @ 90% 1RM
- Result: 370# x 3 reps
- Probably could have pumped out a couple more, however, knees went very valgus on 4th attempt and I didn't want to sacrifice form as much as I would have. I forgot to film this.
C. 50 C2B Pullups in sets of 5
- Result: 9:37
- Relatively happy with this. I thought I was going to rip terribly after the first 10 reps, however, I never did. Luck I guess. Took an EMOM approach to this so I could keep them unbroken. Last time I did this I just went after it and I burnt out hardcore after 20. Let me specify, the last time I did this it was 20x5 unbroken.
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