shoulder prep
+
20:00 AirDyne @ Z1
PM
A. Back squat, take your time & build to a moderate triple, adjust range of motion to avoid knee pain, cut if needed...
+
3 sets increasing efffort:
30 row calories
20 box jumps or step-up/step-downs OR 20 kettlebell swings @ 53
10 erg-facing burpees
3:00 walk rest
+
10:00 mobility work of choice
AM
complete
PM
A. 235
+
4:39
4:01
3:26
all box jumps, 20"
+
complete
Hooray for back squats! I really thought I would never see another back squat again. Once again, bees knees are magic. Really almost zero pain while using them, but as soon as I pulled them down I could feel it. Nothing sharp, just a bit achy (normal occurrence pretty much all the time). Depth was good, videoed a couple to make sure. Sad to realize how heavy 235 feels these days...
3 sets were good. Knee tolerated the box jumps just fine, so stuck with those throughout. Rowed at 700/850/>1000 cal/hr. Box jumps after rowing were interesting, failed one on the last set (no blood, just an adrenaline rush). Burpees got nice and fast on the last set.
And then did 3 sets of 2 unbroken muscle-ups :)
+
4:39
4:01
3:26
all box jumps, 20"
+
complete
Hooray for back squats! I really thought I would never see another back squat again. Once again, bees knees are magic. Really almost zero pain while using them, but as soon as I pulled them down I could feel it. Nothing sharp, just a bit achy (normal occurrence pretty much all the time). Depth was good, videoed a couple to make sure. Sad to realize how heavy 235 feels these days...
3 sets were good. Knee tolerated the box jumps just fine, so stuck with those throughout. Rowed at 700/850/>1000 cal/hr. Box jumps after rowing were interesting, failed one on the last set (no blood, just an adrenaline rush). Burpees got nice and fast on the last set.
And then did 3 sets of 2 unbroken muscle-ups :)
