7/13/2016

AM
45:00 assault bike @Z2 by feel- take heart rate every 5:00

PM
A1. Bear crawl, 5x15' forward + 15' reverse, very slow & controlled keeping hips level, :30 rest
A2. Deadbug w/hands pressed into wall, 5x10 alternating breathing out hard each rep, :30 rest
+
For 10:00
evens: 1 squat clean + 1 front squat, moderate, crisp reps throughout
odds: 3 lean away pull ups, 31x0
+
10:00 @80%
3 dead hang to inverted
9 burpees
15m sandbag walking lunges
+
5 sets:
:15 row @95%
1:45 rest

AM
complete
309 cals

PM
A1. complete
A2. complete
+
complete
145-155-165-175-185
+
complete
+
78m
75m
74m
74m
74m


My AM session was SO MUCH BETTER than last week. I was much more relaxed and my breathing was a lot better. I forgot to take my heart rate, I remembered halfway through and then didn't want to mess up my screen by pushing one of the buttons so I just left it. Sorry Stevo. I was more comfortable holding 48 RPM (usually I'm at 49) and I ended up 6 calories short of my usual goal (315) but it was just so much better. Last week I felt stressed out the entire time and wanted to quit, this week I was relaxed and time went by quickly. 

The EMOM was cool, squat cleans were easy but front squats got tough by the end. My legs were tired today. The lean away pull ups are different, I really like those. 

80% piece was fine, I used the lightest sandbag for the lunges. 

Row sprints.....we meet again. 

As I was warming up today I noticed a sudden nagging pain behind my knee/in my lower hamstring area. It was very weird, I've never had any issues in that area before. It didn't bother me during the workout but later that night when I was at home it flared up. It was extremely tight and kind of painful and it was uncomfortable to walk on it. I made sure to ice it a lot before I went to bed. I literally have no idea what I did to piss it off and I'm hoping it goes away ASAP. My right knee has been feeling really good for a few weeks and now my left knee is acting up. UGH.