Friday, October 16 and Saturday, October 17, 2015

Oct-16

15min - Quad/Hamstring/Groin Mobility (treatment for patellar tendonitis)

+

15min Circuit of:

Bar Hanging Arch-Hollow swings -> Progressing into k.PU as you go (low volume)

Back to Wall HS Hold -> Progressing into k.HSPU as you go (low volume)

Rings Support (top of dip) -> Progressing in k.Dips as you go (low volume)

50 Double-unders

*each isometric movment to tolerance, should not be 'maximal effort' 

 

Result: 4 complete rounds / 10 kPU each round / 10 kHSPU / 10 kDips / UB Dubs

 

Shoulder aggravation dropped to none as rounds  were completed. Pretty happy with that.

 

+

EMOM for 15min

Min-1 - 6 GHD Sit-ups

Min-2 - 8 Burpees to 6"" Target

Min-3 - 30sec Row @ 85%

 

Row was the hardest part. Held around 1:36 - 1:39 each round. 

+

A1. Natural Knee Extensions - 4 x 5-6 slow, controlled reps; rest as needed

A2. 1/2 Kneeling (bottom of lunge) rear-leg hamstring lifts - 4 x 6-8 reps @ 31X1 tempo; rest as needed (in bottom of lunge stay static but lift back foot off ground as high as possible)

+

Run - 20sec @ 75% (low end aerobic pace)

Walk - 20sec

x12 sets

Oct-17

""Grace"" @ 225#

*have someone film if possible

*report reps/min

*warm-up completely

*don't ignore your recovery protocols afterward

 

Result - 8:12

 

Very disappointed in myself with this. I was stupid. Plan was to treat it like an EMOM performing 6 reps each minute...nope. Did the first 6 reps UB and the first 12 reps in 1:02. After that, it was a shit show. It's my own fault. I got so amped up with nervous energy that I just went berserk at the start. I'd say that this was a lesson learned, but this isn't something new to me. It has happened quite often in the past. It's my own stupidity.