Day 21

AM

11 x 500m Row @1.37 – 1.39
1) 1.37.0
2) 1.36.9
3) 1.37.0
4) 1.37.0
5) 1.37.1
6) 1.37.0
7) 1.36.9
8) 1.37.0
9) 1.37.0
10) 1.37.1
11) 1.35.4 (good song came on, couldn’t resist)

PM

Jowsey 10’s – full jowsey lunges but reduced reps of each to 10, total of 280 reps instead of 504
3×30 air squats, 1’R.

A – HBBS – 3×20 @ 30kg = all sets under 1′.
B – HPSn – 7×2, 2’r = 70/80/90/90/90/90/90
C – st. wtd pull-ups – 5×5, 90″r = 26/26/26/26/26
D – EMOM 5′: 5-8 c2b = all sets 8ub – felt really good, kip firing well, must be lats and biceps activated well after wtd pull ups.

3 sets:
20″ ring support hold (ext rot.) = all sets ub
30″ r
5 mu = all sets ub – didn’t feel great today, kip for dip wasn’t great but jamie said they looked good.
30″ r
60″ ring flr = all sets ub
2’r

2 x 8 hip/quad dynamic stretch.
2×20 glute dyn. stretch

Generally feel good today, still some slight swelling in calf but far less pain, almost no pain in right hip. At end of day squat still feels good.

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Day 21

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