Got hurt last week, rested, iced, drank beer and watched kids' games/football.
Going to back to 531 triumvirate + KStar's mobility stuff + light-mod conditioning, need to stick with something for long-term progress.
100919
WU: Row 500m, foam rolling, active ROM, 10 min in full squat
Press 5s: 105 X 5, 120 X 5, 135 X 8
Accessory:
- BW Dip 5 X 15
- BW Chins: 9, 6, 4; BW Supine body row 10, 10
Finish: Row 1000m @ 2:20 pace
100920
WU: Jump rope 300+ singles, foam rolling, active ROM
DL 5s: 255 X 5, 295 X 5, 335 X 9
Accessory:
- GMs 5 x 12: 115 X 3 X 12; 120 X 1 X 12; 125 X 1 X 12
- GHD sit-ups 5 X 15: 15, 15, 15, 10, 10
100921
Walk 30 min
KStar hip extensor stretching/mobility WOD X 8 min - This sucked big time.
Static back/hamstring stretching