Still sore from 16.4. Upper back is still pretty sore from the ring rows too. Those muscles have really been missing out on work so I’m glad I can get some pulling movements in again. Out in the garage at noon.
Warm-up
- Bottom Squat Hold
- Crossover Symmetry Activation
Strength – Back Squat
EMOM 11:00
- 6×45#
- 6×135
- 3×165
- 3×195
- 3×225
- 6x3x255
I really like this EMOM work to build up and then through the work sets, which don’t have to be near max to be effective. I used Prelepin’s Chart to pick the working load, sets, and reps. 255 pounds is slightly higher than 55-65% (if I use an estimated max of 380), so I stayed on the low end of the rep range. Quick work to train smarter.
Active Recovery
- 20:00 Air Dyne (AD2)
I stepped up my RPMs, keeping it at 65-67 for a total of 6.6 miles. Wore the Garmin watch and it did a better job tracking my heart rate than it has before. Was on the upper end of zone 1 and into zone 2 for the majority of the workout. I still felt fine and would have been able to hold a conversation.
Finished with Crossover Symmetry Iron Scap.
Nick Momrik's Fitness Logs 