5 front squat (FS) with 135, 25 pullups
4 FS with 155, 20 pullups
3 FS with 165, 15 pullups
2 FS with 175, 10 pullups
1 FS with 185, 5 pullups
Total time: 20'
Because I'm heaving, pullups are a little harder than usual...I did get 20 unbroken on the first set. Shoulder is feeling much better but can still feel it on the kip.
3x 5K with 5' recovery
1 - 7:03, 218w, 26.42 mph
2 - 6:50, 230w, 27.25 mph
3 - 6:30, 236w, 28.5 mph
Total time - 39:08, total distance - 13.68
Good ride. Glad I was able to get two workouts in today. Ended up missing an interval swim for a total of 9 workouts this week (supposed to get 10) for the second week in a row. That can't become habit. Vegas travel is what I blame the missed workout on, but that's not a good excuse.
breakfast - thunder coffee
lunch - pico de gallo and jalapenos at Rosa's, cheese from Natural Grocers
dinner - ribeye steak, sauteed mixed veggies (squash, tomatoes, broccoli), raw goat cheese, white wine, assorted nuts, apple with almond butter, frozen banana...fruit tasted incredible since I'm limiting it so much. I don't miss it all by the way.......