Friday boxing was an especially brutal session. We started with a classic Friday circuit: medicine ball burpees, plyometric push-ups, and lateral dumbbell holds. After burning ourselves out on this, we worked the heavy bag under states of fatigue, mixing in more push-ups along with mountain climbers and squats. It also happened to be the coach’s 50th birthday so we ended by him going around to everyone and giving 50 strikes to the midsection. While waiting our turn we had to do non-stop jumping jacks. Having done squats the day before, my quads, which had been on the verge of cramping all session, totally fell apart after about the first 5 minutes of jumping jacks and I had to stop myself from falling down in some moments. Just an absolutely brutal amount of bodyweight exercises and grinding push-up reps to failure for the better part of an hour.

That all made me feel like I got hit by a train for the rest of the night and Saturday. On Sunday, I got in my first deload workout of this cycle:

Strict press

95, 115, 135 x 5

Against bands: 95 x 3 x 10

Super-set with chin-ups: 3 x 10

Dips: 2 x 10

Super-set with dumbbell curls: 35s x 2 x 10

Reverse hyper single leg curls

8 plates x 3 x 10

Also made some more bone broth for the week, this time with beef. I’m surprised that the chicken tasted better. I believe I did a better job of salting it and the softer chicken meat scraps detached from the bones easier so there were quite a few meat scraps in the chicken broth. Still better than anything from the store.