Squat prep
Leg swings side to side x 5/leg
Leg swings front to back x 5/leg
shin pulls x 5/leg
trunk twists x 5/direction
spider man stretch with thoracic rotation x 5/side
half kneeling hamstring stretch x 30 sec/side
90/90 hip stretch x 30 sec/side
russian baby makers x 6 slow reps
alternating supported cossack squats x 5/side
Tempo air squats x 10 controlled reps
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Front squat – 1 rep every 30 sec x 12, take a longer break every 4 to build slightly but goal will be strong reps with good speed
225-250-275 – 275 felt better than 250, and I know this wasn’t a slight build either. Didn’t know where the heck I was going to be after a week of being off. And there I had anxiety for training today as there is still some skepticism in the back of my mind that I didn’t have an actual short stint of COVID. Still no other symptoms other than running the fever the one day, allergies feel greatly effected but can taste and smell everything. Not sure if my stress and anxiety are creating bigger issues than anything but will monitor everything the next couple of days and make a judgement as I know there is such a wide variance of actual symptoms.
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EMOM x 20
Min 1 – 12 ski cals @ 1100-1200 cal/hr
Min 2 – 3 squat cleans @ 205-225 (go for crisp/speedy reps)
Min 3 – 16 row cals @ 1300-1500 cal/hr
Min 4 – 12-15 kHSPU
Called it at 16 – heart rate was up pretty high, barbell had the biggest effect. Was ok on ski erg, rower was a little higher and with hspu (I left my mat at home so I had a slight deficit with plates and an abmat)