Friday, December 18, 2015

T-spine Protocol x1
A

Muscle-up - 2 on the 90sec for 6-8 sets (assess tolerance for volume of doubles here)

Did unbroken doubles as long as I could. Made 4 sets (total) unbroken. Timing going into the second rep is just off. It's hit or miss at the moment, or so it feels. It'll be interesting to see how these go at Hoosier CrossFit next week. They're rings hang significantly lower than the ones we have. 

 
B

Wtd. Ring Dip x5 + Rings Support Hold xAMSAP - 5 sets of the complex; rest as needed

Result - :20 / :16 / :17 / :15 / :17

Used 20# vest solely because I knew that it would take an extreme toll on me with the support holds...and I was  right.

 
C

Strict CTB Pull-up x5 + Bar Hang in Hollow xAMSAP - 5 sets of the complex; rest as needed

Result - :35 / :31 / :29 / :30 / :28

Not going to lie, CTB were hard to do UB every round. Ended up doing 3 of the 5 rounds UB. 

+
12min EMOM
Odd - 3 Strict HSPU + 5 K.HSPU (kick down b/t)
Even - 45 Double-unders

HSPUs felt abnormally strong and connected. 
+
12min EMOM
Odd - 10 CTB
Even - 10 Burpees

This one did a number. I rested a couple minutes between EMOMs, I'm not going to lie. The C2B were the harder part. I think, mostly, it was because of my hands. They were still a little tender going into today. 

+
Lumbar Protocol x1 (add NKE)
Every-day Core Work

P - 2:22 / 2:14 / 2:00

R - 1:44 / 1:45 / 1:37

L - 1:48 / 1:32 / 1:35

Shoulders were pretty torched going into this tonight. I may start doing these at a different time of day. Not sure though.