Warmup:
500m row, easy/mobility
HSPU work, 30 kipped ~7:00
Strength Work:
AMRAP in 10:00 of:
No legged rope climbs
-5 total, 1 set done on 2 ropes
OTM for 15:00 of:
12 regular pushups, 180 total
MetCon:
Complete in 5:00
500m Row AFAP
Max rep pullups
1:29.5/51 pullups
Cooldown:
10:00 lacrosse ball work on left shoulder/pec
Daily Report:
- Body: Each hip at the joint in each cheek is pretty sore. Never had that happen from pistols. Everything else is good.
- Sleep: 7.5 hrs, good
- Nutrition: Quality, 5g Vit. C, 10,000 I.U. Vit. D, 4g Fish oil, 2g MSM, 2g Glutamine, 1 tall coffee, 1 glass wine
- Notes: Good training day all around. Today was the most HSPU's I've ever done at one go so I'm pretty happy about that. Rope climbs went about like I expected. My hands got smoked pretty quick. Pushups got tough towards the end. The row/pullup was really tough. Pullups were hard from the start. Did 10-10-5-5-5-5-2-2-2-2-2. My forearms were on fire afterwards. My shoulder felt tight after so I did some work on it PWO.
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