Tuesday, March 7, 2017

A
Row - 2min @ easy warm-up pace Locomotion / Animal Crawling - 2min continuous x3-5 sets + AB as long as comfortable @ 1200-1400W Rest to recovery x10 sets

Did this with Rachel and had her hold 600W-800W. I averaged between 15s-20s, she averaged 25s-30s. Probably a little too low of wattage for her given her athletic ability. I stopped pedaling when I began feeling my legs get moderately heavy and my breathing picked up. About 20-30s after each bout, I was noticeably uncomfortable and Fran lung would sit in briefly. Rested about 3 minutes between bouts and it was quite manageable.
+ AB - 2min @ easy recovery pace Locomotion / Animal Crawling - 2min continuous

B
Positional Breathing @3162 cadence 5 Breaths in prone grip passive hang on stall-bars (relax scaps / shoulders, maintain slight hollow) 5 Breaths in kneeling german hang on low rings (mild stretch through pecs / biceps) 5 Breaths in cobra stretch position (focus on opening thoracic and hip extension...only mild lumbar extension)


Feeling pretty good. Completed 17.2 over the weekend @ a 7/10 effort level. Only completed 85 "reps" which is fine. Literally took a lot of time between movements in the T2B rounds and broke the T2B up in sets of 4...PLENTY manageable. Just doing it to be a part of our community in our box and show support for those participating. Happy that I figured out the glide kip so bar muscle ups feel absolutely effortless when done in singles. 

Kyle-
One significant portion of training the past 2 days is I notice my performance improves when focus on tempo'd breathing is put into play. My recovery is faster and my movements are more precise and fine tuned.