Dec-4
PM
T-spine Protocol x2 rounds
+
A
K.Muscle-up Progressions - 10min (start w/ progressions, end with 6-8 full reps)
Ended with doing 4 sets of doubles. These are getting easier, from a mechanics standpoint, however I've been trying to get used to not using gymnastics grips, so my hands have been taking a beating.
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 - :33 / :27 / :29 / :31 / :28 / :27
Shoulders got a little torched during this, but I'm happy that I kept it over 20 seconds on all of them this time.
B2
Strict Pull-up (COB) x7 + Bar Hang in Hollow xAMSAP; 6 sets of the complex; rest 60sec
Result - :22 / :20 / :21 / :24 / :23 / :25
Biggest limiting factor on these were my hands. No rips, but they were beat up.
D. Natural Knee Extensions - accumulate 25 total slow, controlled reps (squeeze glutes, use band assistance if needed)
Slowing these down proved to be quite a challenge. I did end up using a small red band toward the end.
+
EMOM for 20min
Odd - 5 Hang Power Snatch @ 135#
Even - 10 Lateral Burpees over the bar
I did NOT do the snatches TnG. I was going for good mechanics and quick singles. Also, I wanted to be a little conservative with my back because I wanted to do the row.
...
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)
**sub 15min AD @ EN2 if lower-back is tight
Result - 11:33
Tried my best to just keep the average sub 2:00 with the big pulls. I still find this to be a very interesting method of rowing, but I really really like it. Makes me feel swole.
+
Every-day Core Work
P - 2:56 / 2:47 / 2:45
R - 2:01 / 1:55 / 1:54
L - 1:47 / 1:51 / 1:42
I was pretty spent on these today. I really felt beat up, but that's okay. I was close to my best results and I was far more exhausted than before.
T-spine Protocol x2 rounds
Dec-5
AM
Aerobic Prep - 10min
DROM - 10min
+
Row - 25sec @ peak 500m pace
Rest - 35sec
x6
*effort should not be building up lactate just high-end aerobic pacing
*Sub AD if lower back tight
Subbed AD here. Low back was pretty tight from the day before.
+
AD - 60sec @ 90% effort
Sled Push - 30sec @ moderate load w/ high turn-over
**this SHOULD be lactic endurance work
Rest 5-8min (as needed to preserve power)
x6 sets
Had to do these inside again. Used 3x45s + the sled on the rubber floor.
Total sled weight: 215#
REMARKABLY difficult!! I felt like I did a threshold kick set
+
Cyclical Cool-down - 15min @ EN
+
Moved these to Sunday (today). I was wrecked after the threshold work, plus I ran out of time before I had to teach the Community WOD.
Lumbar Protocol x2 Rounds
Kyle-
Sorry I've been really bad, lately, at getting these up in a timely manner. I'm going to work on improving on that.
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