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.
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