Training Log Archive: Bridge

A. Warm Up:

800m Assault Bike then

5 Walkouts
10 Spidermans
4 Walkouts
8 Spidermans
3 Walkouts
6 Spidermans
2 Walkouts
4 Spidermans
1 Walkout
2 Spidermans

then

Barbell Warmup w Empty Barbell
5 Good Mornings
5 Elbow Rotations
5 Strict Presses
5 Stiff-Legged Deadlifts


B. METCON:
Lynne
5 rounds max reps of
Bodyweight Bench Press
Pullups

C. 20 min elliptical into
Tabata Arms-only Assault Bike

After follow-up with trainer: no running for over a week, no Flying Pig this weekend, only elliptical or aqua running. If quad remains painful in a week they'll have to reevaluate for a stress fracture due to history of fractures.

C • Get healthy 7

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.