Sunday 15th September 2013

Morning:

Wanted to go for a 10km run to get back into some running again, but after about 4km my knee started hurting in exactly the same place it did after Nuts (on 1st September) so I stopped at 5km. Not quite sure what’s up with it, but will have to stick to the treadmill for a bit and see if that fixes it. Don’t really want to have to stop.

Ran 5km in 27.53m (more on RunKeeper). Not great.

Evening:

Time to try and get back to normal bodyweight training. Kept it to the basics.

Warm-up:

Mobility work

6 x dips, 3pulls, 6 push ups
4/2
2/1

10 pull ups (probably not far off max)
2m rest
1 x crappy MU, 3 x SB dips
2m rest

3 sets of:
4 x explosive pull ups
2m rest between

Max dips: 15
2m rest

8 x pull ups
1m rest
12 x dips
2m rest
7 / 11
6 / 9
5 / 8

3 x skin the cats (singles)

20s L-sit

Some stretching

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