Cycle 3 W4D5+6

Friday:

10 Minute Z1 bike

5 Minutes DYNAMIC mobility - think Ido portal stuff (animal walks/etc)

x 2-3 sets depending on feel

Done with a combo of AB and rowing, tons of movement/mobility work especially on hips. Thought for sure I'd come back ready for more this day but this was exactly what I needed.

Saturday: 

A. Clean + Clean/Front Squat; Build to a tough set of the complex; rest as needed - Don't expect anything crazy after your trip and call it early depending on feel!

Built to 155, failed 2nd clean @ 160. Felt ok - not great, not awful. Legs felt a little sluggish, and things just seemed a bit off overall - not my smoothest technique for the cleans.

B. Safety bar box squat; 3 reps; rest 2:30 x 3 sets *Keep this moderate / by feel today*

All sets done @ 170. Tried to focus on speed, felt pretty decent.

C1. Reverse Hyper; 10 reps @20x1; rest 30s

C2. Strict toes to rings @31X1; 6-8 reps; rest 30s

C3. Jefferson Curl; 8-10 reps w/35lb BB; Rest 2 minutes x 3 sets

Done, 20lbs for hyper. Felt good to move through range of motion on these, especially curls.

D. Medball hamstring curls; 10-12 reps; rest 60s x 3 sets

All @ 12 reps.

E. 20 Minute Z1 - done on bike.

OVERALL: I definitely needed to ease back into things. The river trip was much more fatiguing than I expected (probably a lot because of the stomach bug and lack of fueling). I always forget how tired just being on the move - even if most of it is low intensity - ALL DAY can be; paddling, walking around in sand and dirt, setting up camp, tearing down camp, etc etc.