I did hill sprints 45 sec up/ 2:15 down x 12. It was a glute/hammie burner, but felt good and consistent especially considering the awful conditions. It is storming pretty good today. After the first couple sprints my legs started feeling heavy and I got drenched making my shoes and shorts weighing about 3lb each.
This 3 day cycle has been a lot of power endurance and shoulders/scapular strength. A couple days ago I did a 30 min jog and then max strict pullups mixed with back squat for 6 sets. Highest rep strict pullups was 27 and lowest was 16. Squats felt a lot better than last week.
Yesterday I did airdyne sprints 1 min 90%/1 min 50% for 20 sets. 4 hours later I did 60 muscle ups in 16min plus some ring stability work of L-sits and front leaning rest or plank on rings. My core is pretty sore.
Hill sprints this morning was a production in the rain and later Im going back to the gym to do another burner. I will film it and post later...
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