Dec-7
PM
T-spine Protocol x2 rounds+
A
Muscle-up - 1 on the min for 15min
15 for 15 on this and they felt GREAT! Don't get me wrong, I have a lot to improve on, but I'm happy that I could hit all 15 without any complications.
11 of 15 muscle ups
B
Rings Neutral Grip Strict LEAN AWAY PU in Hollow @21x1 - 4 x 3.3.3; rest 20sec + 2min
Had some difficulty with maintaining the hollow position on the lean-away. I really like these, though.
C
Ring Dip @21x1 - 4 x 3.3.3; rest 20sec + 2min (increase loading, maintain tempo)
Result: 26 / 35 / 53 / 53
That was about all I could handle and I was pretty disappointed by that. Oh well. I got through all of this with no neck or back pain.
+
24min EMOM
Min-1 - 10 CTB
Min-2 - 10 Burpees
Min-3 - 15 Wallball
Min-4 - 45sec AD @ EN1
Bummed about this. I was only able to do 12 minutes worth before I had to stop to teach class. C2B still felt sloppy. Only the first round was completed as UB.
+
Every-day Core Work
T-spine Protocol x2 rounds
Dec-8
PM
General Aerobic Prep - 15min
DROM/Specific Prep - 15min
+
AD - 4 x 60sec Descending 1-4 to ~3min TT pace; every 75sec
AD - 1 x 3min
x4 Rounds
+
AD - 10min time trial
You'll see the results of this below. Pretty remarkable how painful this was, HOWEVER, I was able to walk away from it without having to lie down or collapse. I'll take that as a win.
+
Every-day Core Work
Lumbar Protocol x2 Rounds
**add Natural Knee Extensions
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