For starters, I feel much better today. It doesn’t hurt to put on my pants or shoes so there is some improved plantar flexion. Also, when talking to my PT last night, she had mentioned to put some tissue work on the lateral portion of my gastroc as that could have been strainied/over exerted when pushing the sled and after hitting that tissue with the massage gun and some ice the ankle feels several points lower on the pain scale so that is some good progress.
Dbl DB bench press @ 60/hand – 4 sets of 10, rest 60-90 sec bt sets
done
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On a continuously running clock
4 min AMRAP – ass bike cals 55
3 min AMRAP – 1-arm DB snatches @ 50lbs 59
2 min AMRAP – ass bike cals 17
1 min AMRAP – Deadlifts @ 225lbs 21
Didn’t really know how to pace for this, probably could have pushed a little harder on the first bike but not a whole lot, was trying to maintain 300+ watts, occasionally dipped to 288 but not hard to pull it back up….on the snatch, i came out of the gate with 25 reps, for best overall score I should’ve started a little bit lower with short rests. But towards the second half of the 3 minutes I really pushed and thats when I hopped on the second bike and was dead. that second time on the bike was actually the worst part of the morning. Fast transition to the barbell I did 5 reps right away. And took a longer rest than I needed but told myself when I picked it back up I wasn’t putting it down…..also first time being on an AssBike in quite some time so it was a nice change of pace from the echo.
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60 sec passive hang from pullup bar
*1 strict pullup every 10 sec, starting at 0:00
I did 3 sets, short rest after the conditioning so it was as much of a mental fight as it was physical