Daily score: 6 (good mentally and rested but sore shoulders and hamstrings)
Workout:
A. Weighted pull ups; 2-3x4; rest 2 min
26# x2 x4
B. Negative muscle ups; accumulate 10 reps
10
C. Strict hspu amrap/kipping hspu amrap; rest 20 sec/rest 2 min x3 sets
6/4
4/5
4/4
+
50 burpee CTB pull ups for time
10:48
+
mobility work 20-30 min
Done, shoulders/glutes
I guess the soreness must be from cross country skiing. It really does get my shoulders pushing off with the poles, especially on the climbs. It's my anterior delts that were tender to even touch. Pull ups felt fine, muscle ups went about as usual. But wow did I feel heavy on the hspu's. In the past I may have freaked out about this but I am now getting way more comfortable with the variability in my performance and just happy to put in the work even on the days the numbers aren't great. I'm actually kind of in awe of my body and how it changes and reacts to different activities and stress and diet. Paying attention makes it easier to give it what it needs. Anyhow, the burpee CTB, I realized after the first 10 I'd have to take quick little breaks to not fail any CTB as my heart rate went up with the burpees. I took around a 20-30 pause each 10 reps and was impressed how that rest made the next CTB so much better, able to pull lower. Spent some time on my shoulder with a lacrosse ball and some stretching. Thanks!
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