Monday
PM
T-spine Protocol x2 rounds
Bar hangs provide the most relief. KB Keg iniates the most discomfort, borderline painful.
+
A
STRICT Muscle-up Progressions - 10min (slow-controlled low-rings transitions -> band assisted strict MU's -> Box Assisted MU negatives)
That false grip shows no mercy.
B
Kipping CTB Progressions - 10min (swinging / kipping into 3 x 10 UB)
Still feel very disconnected and sloppy. I think I'm going to start implementing them in warmup more. Trying to focus a lot on the hollow body at the top so to maintain more control.
C
Rings Neutral Grip Wtd. Pull-up - 4 x 3.3.3; rest 20sec + 2min (increase)
Result: BW / BW / 5# / 5#
I'm still not sure why but these are offensively hard.
D
Ring Dip - 4 x 3.3.3; rest 20sec + 2min (increase)
Result: BW / 26# / 35# / 35#
E
False-Grip Passive Hang (bottom of pull-up/mu position) - accumulate 120 sec total in HOLLOW
Again, still really beats me up. Took me 12 sets of 10 seconds each and that was max effort.
+
10 Burpees
15 Wallball
10 Box Jumps @ 24""
60sec AD @ EN1
x5 Rounds
Stayed smooth and controlled with no running clock. I used my phone for the AD.
+
Every-day Core Work
T-spine Protocol x2 rounds
Really didn't feel all too great. Blood sugars plummeted right as I was leaving for the gym so I felt really off this entire session.
Tuesday
PM
General Aerobic Prep - 15min
DROM/Specific Prep - 15min
+
Row - 4 x 250m Descending 1-4 to 1k pace; every 75sec
Row - 1 x 750m @ EN1
x4 Rounds
Again, descended to 1:30avg on every round. Still felt pretty winded like last time. Didn't feel too great during this at all.
+
AD - 24min @ EN1
...every 4th min complete 60sec sled push @ heavy load w/ slow-grinding turnover
Did the best I could. I didn't get very far each time (~20m) because I was experiencing some not-so-trustworthy flatulence.
+
Every-day Core Work
P - 2:01 / DNF / DNF
R - DNF
L - DNF
Lumbar Protocol x2 Rounds
Had the luxury of having diarrhea and almost shitting myself 2 minutes into the first prone plank. Decided to stop there and limit the risk of shitting my pants right before I had to teach class.
I've been having difficulty waking up early enough to eat a good breakfast, which has actually affected my willingness to want to eat throughout the day. I go into the session hungry, but if I eat beforehand, I know I'll get sick or I will generate the sensation of wanting to get sick. I need to work on finding those time frames of eating properly again. I haven't logged for a good 2 weeks. I need to meditate and get my shit together.
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