Friday, October 9, 2015

PM

 

15min - Quad/Hamstring/Groin Mobility

+

15min Circuit of:

Bar Hanging Arch-Hollow swings

Back to Wall HS Hold

Rings Support (top of dip)

50 Double-unders

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

 

Got 3 rounds even. Very little shoulder discomfort during this. Kipping motion felt very smooth and fluid. Only the 3rd set of dubs were unbroken. A little disappointed with that.

 

A

Hang Squat Clean Breathing Clusters - 3 x 5.5.5; rest 10sec in front rack b/t clusters + 3min actively on AD @ EN1 effort (185# across)

 

This was quite a challenge. The front rack resting position made this difficult. The hang squat cleans weren't too bad. By the end of the 3rd set, I noticed some low-hammie 'stiffness' in my right leg. 

 

B

GHD Sit-up - 4 x 10 @ 80% of maximal speed; rest 90sec b/t sets

 

Not too bad. Gave me a little bit of a head rush after each set. 

 

C1. Natural Knee Extensions - 4 x 5-6 slow, controlled reps; rest as needed

C2. 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)

 

Dude...could barely finish the hammie lifts. I kept cramping up hardcore in the middle of each set. This was crazy.

 

D

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

Walk - 20sec

x12 sets

 

Had to do this inside in 10m, shuttle, increments. Got ~60m each set + 20m on the walks. So ended with roughly 960m by the end. Felt very 'in-control' the whole time. 

 

Tomorrow will be  interesting. I'm going to head into the gym early in the morning to get as much in as I can. My mom and dad are in town and we have family photos tomorrow afternoon. I should be able to get everything in. I'll do my best.