Stiff today through the lower back and hips. Took some extra time doing some stretching, pipe work and did some hip mobility movements before getting into my warm-up routine.
60 Second Hand Stand Hold
2 rounds not timed
25 sit-ups (abmat)
5 strict chin-ups (palms facing you)
15 hanging knees to elbows
100 alternating leg lifts on bench
10 mins of work alternating exercise each min:
50 seconds of work with 10 seconds get ready for next movement:
-dumbbell shoveling w/20# dumbbell
-standing knees to elbows
Still a bit stiff in the hips so I did a 90 Second Goblet Squat Hold with a 55lbs kettlebell. Slight pelvic turns from side to side while down in the squat to try and stretch our and open up the hips.
Strength Workout is taken from CrossFit Concrete Jungles for today (modified a bit):
Back Squat (1's)
4x10 @ 95lbs
Set 1: 40% of 90% of 1RM x 6 reps @ 135lbs
Set 2: 50% of 90% of 1RM x 5 reps @ 165lbs
Set 3: 60% of 90% of 1RM x 3 reps @ 200lbs
Set 4: 75% of 90% of 1RM x 5 reps @ 250lbs
Set 5: 85% of 90% of 1RM x 3 reps @ 280lbs
Felt pretty good doing the 6th set of 6 at 315 so I decided to get a 7th set in:
I normally do my heavy lifting in my Olympic lifting shoes but I kept the NANO 2's on tonight just for a change.
I'm feeling pretty confident about getting a new 1RM when the cycle ends.