PM
T-spine Protocol x2 rounds
+
A
K.Muscle-up Progressions - 10min (start w/ progressions, end with 5-6 full reps)
This was exciting. I actually ended with 6 reps and hit a triple unbroken. Mechanics weren't spot on, but I'm pretty happy about it. The movement actually feels pretty fluid. As time progresses and my core develops more, I think I'll become more proficient.
B1
Rings Dip x7 + Rings Support Hold (top of dip, rings turned out) xAMSAP
- 6 sets of the complex; rest 60sec (Dips @ 32x1 tempo)
Result - :22 / :25 / :24 / :28 / :27 / :29
Really wanted 30 seconds...balls.
B2
Skipped these due to a pretty good rip and blood blister.
C,
Natural Knee Extensions - accumulate 25 total slow, controlled reps (squeeze glutes, use band assistance if needed)
I'm still a pretty big fan of these.
+
EMOM for 20min
Odd - 10 Burpees
Even - 15 Wallball
This was hard. Really fucking hard. Back began to tighten up quite a bit on the latter half of the EMOM so I dropped the reps scheme to 10 from minutes 11-20. Burpees remained pretty fluid (1 rep every 4 seconds).
...
Right into 3k Row @ EN2 w/ damper @ 10
(this is meant to be muscular endurance work, so keep stroke rate low and power per-pull high)
Result - 11:57
Was able to hold just under 2:00avg/500m. Probably the hardest 3k I've ever had to row. I guess I've lost a step on my aerobic capacity.
+
Every-day Core Work
P - 2:54 / 2:45 / 2:31
R - 1:44 / 1:45 / 1:39
L - 1:30 / 1:29 / 1:27
T-spine Protocol x2 rounds
Low back didn't feel too great after today. Granted, I woke up tight, so the day started off rough. BUT, 3 UB muscle-ups...hell yea.
No comments:
Post a Comment