My left calf is still sore, I have some tightness in my low back and neck, and traps are definitely sore. Went out to the garage around 9:30.
30:00 Air Dyne (AD2) @ Z1
Went 11.52 km, keeping RPM between 45 and 50. After doing a little reading on zone 1 training, I’d been going a little hard previously.
Headed to workout with Kevin at 3:30. Started with Crossover Symmetry Activation and then we did a little yoga to loosen up.
- Fx100kg (PR attempt)
- 5x2x60kg (narrow with pinkies on mark)
I don’t think I’ve done a heavy OHS in 2014. Could tell working up too. Made 95kg, which I’ll call 210# with the collars on. Just five pounds below my old PR, so I’ll take it for the day. I didn’t try the PR again because I could tell my low back wasn’t having it. Still tight. We dropped down and I figured I’d try them with a narrower grip. Not too bad!
- 6 C2B Pull-ups
Up from 5 last week. Kept losing the kip after the 4th rep again, but tried a few things that helped it here and there. Still needs work.
- 10 Weighted Pistols (26# KB)
- 20 American KBS (53#)
Pistols were tough. Mostly broke them up into 6-4. I should have stuck to the 18# since today was the first time I’ve ever tried a weighted pistol. Did all of the KBS unbroken and finished in 10:30. After picking myself up off the ground I walked about 200m. Got home and put in a little more work.
- GHD Sit-up
Took me 4:41. Push-ups help up surprisingly well. The GHDs got horrible though.
Did Crossover Symmetry Iron Scap to call it a weekend.