December 9, 2019

Daily score: 6 (sore neck, mostly right into right shoulder)

Workout:

A. Weighted pull ups; 2-3x3; rest 2 min

15x3
20x3
25x2

B. Towel pull ups; 60 for time in sets of 3 unbroken (wrap a towel
over a pull up bar and grab on both sides)

23:32

C. Strict hspu; amrap unbroken x4; rest 90 sec actively on ski erg bw sets

8, 6, 6, 6

+
2-4-6-8-10-8-6-4-2
Unbroken thrusters 65#
unbroken toes to bar

9:46

I felt like I was on the cusp of tweaking my neck prior to this workout.  All of the muscles are super sore, but I have been rolling it on a lacrosse ball, maybe I did too much of that.  Anyhow, I took the towel pull ups pretty slow, trying to keep sets of 3 and not tweak anything.  I noticed toward the end as my right arm got tired, the elbow wanted to flare out and I had to fight to keep it down.  I was pleasantly surprised that HSPU's didn't seem to bother anything.  I didn't go to the point of losing good form though.  The ski erg felt great, a nice stretch and got blood moving through everything.  Happy with how the thrusters felt in the wod.  But it was tough to keep the ttb unbroken.  After the first set of 8 I was basically doing singles but not coming off the bar.  That was a good challenge for my grip and core.  Playing around with my macros, trying to keep the protein closer to 2g/kg.  Adding in occasional eggs, steak, and fish.  Admittedly frustrated trying to figure out what is healthiest but also best for my performance and recovery.  Thanks!