Needed that rest day yesterday. I got a massage from Cora and had laser therapy on my shoulder. I also did 4 sets of a 5:00 bottom squat hold throughout the day and some hip/couch stretching at night. Knees feel a little “creaky” this morning.
Out in the garage this morning to attack the plan early.
3:00 Bottom Squat Hold
- 10:00 EMOM 2×295# (Rapid Fire!)
After I got through the 5th rapid fire set I figured there was no way I was finishing unless I increased the rest. Finished without making adjustments, but it was one hell of a grind. Writing a nice reminder on the board right in front of me helped a lot since I didn’t have anyone there to yell at me.
I went immediately into a 5:00 squat hold. Felt really good actually.
Really focused on driving up be engaging the hamstrings and glutes. Did another squat hold of 3:00.
Double Under Challenge
- MAX Unbroken DU (Only count 30+ as a set)
- 1:30 Rest
I got 60-69-75-69-90-45-71 with only 2 misses. I dad a 24 going for the 2nd set and a 5 going for the 6th set. Was good work on larger sets instead of always hitting that 30-40 range and artificially stopping. Good way to start the final week of 1,000+ double unders with 508! I’m aiming for 1,500+ this week.
Yep, another 2:00 squat hold.
- 1:00 Air Dyne (AD2)
- 2:00 Rest
Short and sweet, but very intense! I got 60, 57, and 56 calories. Finished with one more 2:00 squat hold for a total of 15 minutes. I’ll try for a 6:00 one later to get over 20 and set a single set time record.