Sunday was a rest day. My knees were hurting a lot. They must have been inflamed - don't know why - but something in the race took its toll on my body. Haven't used to running for that long. Maybe that was the case. The obstacles were not that heavy anyway so that steady running had its effects. I guess we can all agree running is some sort of goat for me. Here's clear evidence for that. Or maybe I have a bad running technique. Don't know but I had to recover yesterday for the entire day. Just ate, rested and put lotions on my knees.
- Shoulder press 5x40, 5x50kg
- Shoulder press 7x3 (across, 60kg)
- Push jerk 3x3 (across, 60kg)
At the end of all the strict presses I took 3 sets of push jerks at the same weight. That means they were obviously light sets, focusing on explosiveness, quickness, and effectiveness. I took them as pause jerks too, as in pausing in the bottom of the dip for couple of seconds before bouncing up from the hole.
- Bar muscle-ups 5x7
Sick thing is that I tried different grips on this one. My palms are easily ripped off when doing lots of pull-ups or muscle-ups. I asked this one guy at the gym who happens to be a L2-trainer in his past life. He suggested to try monkey grip instead of regular grip. Tried both of them and maybe that monkey version didn't hurt as much in my palms. Instead, it put more pressure on the wrist and that suited me well. Got to try out this stuff in the future to get a proper perception of what's best in my situation.
- Dog Bone pull-ups, 3 sets (10, 7, 9 reps)