Saturday, September 19, 2015

PM
Aerobic Prep - 10min
DROM - 10min

Added an extra 10 min to both of these plus some specific movement prep. My upper body was really hurting going into this morning. This week is the most pulling I think that has been programmed for a while. My biceps and lats were very stiff. Everything felt pretty good afterward.

A
Muscle-up - 1.1 reps on the min for 8min (MUST BE SINGLES, put a gymnastics mat down to protect from falls)

Result: 16 for 16 + an unbroken triple

First (other than Tuesday) I've been able to hit every single prescribed muscle-up and then some. Very pleased with how fast these are progressing. I feel like I only struggled on a few.  

+
Row - 20sec @ peak 500m pace
Rest - 40sec
x6
*effort should not be building up lactate just high-end aerobic pacing



 Not as alarmingly difficult as I had anticipated. I felt like I could actually hold that pace for close to a 1k.

+
250m Row @ 2k pace
30 UB Wallball
250m Row @ 2k pace
Rest = work
x3 Rounds


Result - 3:14 / 3:23 /3:21

+
250m Row @ 2k pace
10 BBJ @ 24"
250m Row @ 2k pace
Rest = work
x3 Rounds
*goal is to match pacing for the same training session last week

Result - 2:59 / 3:03 / 3:01

Dude...ouch.

The ultimate key limiting factor here was that I went into this session fasted. I didn't wake up early enough to eat something substantial, however, even if I had, it may have come back up anyway. I was REALLY hurting after the 3rd round of the 1st set. Cramped up hardcore in my quads around that time, too. These non-for-time WODs are really killing me...I'd say I need to do them.

+
Cyclical Cool-down - 15min @ EN1