Quads Need Rest

My quads are really really sore and no rest for them with today’s metcon. Got my first dose of the COVID vaccine this morning, so my arm is getting a bit sore. It was almost 80° at 4pm when we took the bike to the back patio.

Conditioning

Partner workout

• 5×20/14 cal BikeErg (standing)
• 125 Synchro Air Squats

My quads were burning up in the second 10 calories of the last three rounds on the bike. I let Brandi go first, so then I had to get off the bike and get right in to the squats. So unpleasant! We started off with a set of 25 and then did five sets of 20. Finished in 14:27.

Arms & Midline

3 Sets

• 12 EZ Bar Skull Crushers (61#)
• 8/8 Static DB Curls (20# DBs)
• 8 Dumbbell Curls (20# DBs)
• 10/10 Side Bends (70# KB)

3 Sets

• 20 alt Underhand Dumbbell Bench Presses (35# DBs, bit of a cross body)
• 10 Reverse Barbell Curls (35-50-55#)
• 15 T2B

I didn’t wear grips and did the toes to bars unbroken each set

4 Sets

• 5/5 Bird Dogs (2s pause)
• 10 Superman
• 10 GHD Sit-ups (modified, sitting on MB)

Hopefully going golfing tomorrow if I feel ok after the vaccine. Definitely need the rest day and some walking would do my legs good.