Friday, June 19
AM
Track Style Warm-up - 20min
*aerobic -> d-ROM -> speed play
+
Run - 20sec @ 90-95% effort
Walk - 60sec @ brisk pace
x16 rounds
*barefoot, grass
+
Jog/Walk - 10min @ EN1
This was difficult to do today. I had to take Evelyn to the field with me and Rachel got very upset about it. I put sunscreen on her and had her turned away from the sun with a little fan, oh well.
PM
Row - 1k @ 30min pace minus 3sec
Rest - 60sec
x3
Rest - 3min
x2 Rounds
Goal was to hold 1:53.8, I held right around 1:53.6 so I guess I was close enough. This was a little tougher than I thought it was going to be. Had a rough afternoon and I think that played a role here.
Saturday, June 20
*gymnastics strength
Sled Push - 3 x 10sec @ 100% effort; rest 60sec (bodyweight)
Rest-walk 2min
x2 Rounds
This shit was tough.
+
A
Muscle-up Progressions:
Run through each of the following progressions 2x
*http://gymnasticswod.com/content/muscle-transition-progression-pt1 (if no parallel bars, use 2 boxes/benches stacked side-by-side)
Good stuff here.
B
DB 2arm Shoulder Press x 8 + DB 2arm Push Press x4 - 1 complex every 90sec for 6 sets (tough)
Result: 45 / 45 / 45 / 50 / 50 / 50
Those last 3 were tough. Nothing too strenuous on my wrist, which is a good thing.
C
Strict Lean-away CTB Pull-up maintaining Hollow Position - 6 x 3.3.3; rest 20sec + 2min
Tried my best to keep these unbroken but wasn't able to. Disappointed with that.
D
Inverted Bar Row - 4 x 15; rest 90sec (adjust feed / add wtd. / load as needed to make 15 reps challenging)
These were hard enough with just my body weight. Today was a rough upper body day for sure.
Sorry I got these up late.
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