Warm Up:
- Did sets of 5 glute activation raises on the GHD and Samson stretch in between all sets of box squats.
SWOD:
Box Squats:
- Warm Ups: 45x5, 135x4, 225x3, 315x2
- Work Sets: 405x1, 365x3, 325x5
Bench Press:
- Warm Ups: 45x5, 135x4, 225x3, 315x2, 405x 10 second hold
- Work Sets: 350x1, 315x3, 280x5, 245x10
Metcon:
AMRAP in 15:00:
- 10 Ground to Overhead @ 185
- 15 Toes to Bar
- 20 Double Unders
Score: 3 rounds + 10 ground to overheads.
I took it easy today due to an extended time off period as well as a head cold I picked up yesterday. Felt good once I got started though. I'm also nursing a sore left elbow. I don't think it's injured but possibly inflamed. My strategy is a solid warm up, wearing a protective elbow sleeve to increase blood flow to the area during training, and 15 grams of fish oil for the next week or two.
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