Friday, April 15, 2016

AM 

- fasted training session -15g bcaa + greens before...

Row - 21 min @ EN1...every 3rd min sprint 10sec @ 100% effort

 

Result: 4,540m / 2:20.3 avg

 

Low back was able to last a little longer this time, which is a good start. I was worried, going into this that it was going to flare up sooner. Fastest I'm able to drop it down to at the moment is 1:15 avg w/ damper setting at 5/6 

 

AD - 9 min @ EN1...every 3rd min sprint 10sec @ 100% effort

 

Result: 1967W Peak / 56 calories

 

These knock the shit out of me. I'm hoping to be able to finish out the rower next time. 

 

Mobility - 15min (flow style)

PM

A1. Double-leg Deck Squat - 4 x 8; rest 30sec (feet together)

A2. Single-leg Deck Squat - 4 x 6 alt reps; rest 30sec

A3. Box Pistol Negative - 4 x 3 ea leg; rest 90sec

 

Actually did these mid-day due to limited training allotment at the gym tonight. 

+

EMOM for 24min

Min-1 - 30sec Farmers Carry (heavy)

Min-2 - 30sec KB 2-arm OH Carry

Min-4 - 30sec Sled Push @ heavy load, grinding pace

 

Used 120# in each hand (farmers carry bars...or whatever they're called 30# bar + 45's on each side), 53# KB for Overhead Walk, and sled on indoor rubber matting w/ 2 x 45# plates (Hard. As. Fuck...but still fun).

+

EMOM for 24min

Min-1 - 40 Double-unders

Min-2 - 10 Burpees

Min-3 - 30sec Row AD

 

All dubs were performed UB. Highest volume of dubs I've ever completed UB. Pretty insane that I was able to do that without breaking and not doing dubs consistently. The Herpes were pretty rough, though. Don't get me wrong, I always enjoy doing them, but they wrecked me pretty hard today. I have enjoyed this week quite a bit. It's nice to get back into it.