Friday, December 23, 2011

Day 114 of 365 - Upper

Warm Up
Elliptical for 10 minutes
Foam roller and mobility with 12k kettlebell

Work
Overhead Press - 5 x 45, 70; 3 x 80; 8 x 90
Renegade Rows 5 x 5/5 x 16k
Turkish Getup - 5 x 2/2 x 16k

Notes
I am staying on the elliptical until my heart rate gets back below 130bpm. I was actually on there for 15 minutes this morning. I'd like to move away from raw time measure to time spent above specific bpms. Something like "Elliptical - 5 minutes > 160bpm, cool down to below 130bpm." My body adapts quickly to this type of work, already the resistance I started the month with is a little too easy. Pure time based measures are poor.

My shoulder hurt while pressing, I think due to tight muscles in my upper back and neck. Stretching between sets helped some, but I need to consistently do mobility and soft tissue work before bed.

I was a little worried about having renegade rows and getups on the same day, but they work nicely against the tightness that developed on my day off. Given that this workout is normally preceded by two days off, I think the exercises are a good fit. 5 sets feels like a ton of volume right now, but my hips also felt really good by the 4th and 5th sets of the getups. My knee normally clicks coming up from half kneeling, but stopped doing that by the final sets.