Training Log Archive: Bridge

Checked in with the trainers, no fracture. Will be going in for cupping tomorrow morning (got out of dry needling, thank god). Still cannot run without a lot of pain so did elliptical instead.

Foam rolling + stretching

Upper body in Arvin after getting back. Quad is still giving me trouble when I walk, which is concerning... will get it checked out by the trainers tomorrow to make sure it's not a femoral fracture (yikes).

1. Incline DB Bench, 3x8-10 @ 45#
2. DB Chest Flye, 3x8-10 @ 15#
3. KB Bent Row, 3x8-10 @ 36#
4. DB Single-arm Row, 3x6-8 @ 55#
5. Seated DB shoulder Press, 3x8-10, 25#
6. DB Upright Row, 2x10, @ 20#
7. Standing Alternating DB Curl, 2x8 @ 25#
8. Curl to Press, 2x8 @ 20#
9. Triceps Extension, 2x8 @ 20#

Finish with:
Tabata Kneeling Wall Ball Shots
10 min core

Event: QOC PWF Spring Weekend
 

Quad feeling marginally better. Taking full rest day as a precautionary measure w Flying Pig next weekend and everything else coming up.

Event: WCOC/HVO Winter Series 2019
 

Workout at Brandeis gym w Lupe. No legs to stay off the quad.

Lift:
1. 3x10 Military Press
2. 5x5 Bench Press
3a. 3x10 KB Alternating Chest Press
3b. 3x10 KB/DB Renegade Row

METCON:
21-15-9
KB Clean
HRPU

WOD at CrossFit TILT. Warmup then 5K ski erg or row for time. Elected to ski because of quad.

Think I strained my R quad on Monday's run. Annoying.

Soreness in R quad noticeable before workout

Progression 400s at the UIW track. Super humid but still hit goal times. 4x(3x400) with 200m rest @ 1:50, 1:45, 1:40, 1:35 (HMR, 10K, 5K, and 3K pace).
Splits:
1:48/1:50/1:49
1:45/1:44/1:44
1:39/1:40/1:40
1:34/1:35/1:34

Lift:
Deadlift 4×3, 3×3 @80-85% (195-210#)

Dips 4×8
Hollow Rocks 4×15

Buy in: 100 single unders
15-12-9
Power Clean (60/45kg)
Pullups

Finish with muscle up work