Monday, November 30, 2015

PM

T-spine Protocol x2 rounds

+

A

STRICT Muscle-up Progressions - 10min (slow-controlled low-rings transitions -> band assisted strict MU's -> Box Assisted MU negatives)

Still pretty rough on the wrists and still pretty far from achieving a strict muscle up. It'll come in due time, I'm sure. Ended this with doing 3 sets of unbroken doubles. Felt good. 

B

Kipping CTB Progressions - 10min (swinging / kipping into 3 x 10 UB)

Still feel kind of sloppy and disconnected. 

C

Rings Neutral Grip Wtd. Pull-up @21x1 - 4 x 3.3.3; rest 20sec + 2min (same loading as last week, w/ tempo)

Again, used body weight across. I'm not sure what it is about these but they do a number. 

D

Ring Dip  @21x1 - 4 x 3.3.3; rest 20sec + 2min (same loading as last week w/ tempo

Weren't too terrible but still difficult. 

E. False-Grip Passive Hang (bottom of pull-up/mu position) - accumulate 120 sec total in HOLLOW

Managed to get 1 set of 15 seconds. The rest were 10s and 1 set of 5 to finish it out. Biggest limiting factor is the remarkable amount of ouch it puts on my wrists. 

+

10 TTB

10 Burpees

15 Wallball

60sec row @ EN1

x5 Rounds

T2B: UB / UB / 8+2 / UB / UB

WB: UB Across

Subbed row for AD because one of my athletes was using it. I definitely felt the weekend here. Took me every bit of 25 minutes. Really, I was so slow due to the sensation of wanting to vomit. Not sure why, but something wasn't sitting right. May have been the banana I had 30 minutes prior. Not sure. Either way, this beat me up far more than I would've liked. 

+

Every-day Core Work

I'll be completely honest, I forgot to do these. 

T-spine Protocol x2 rounds