9/26/2013

AM:
35:00 Airdyne @Z1

PM:
A. Weighted ring dip, 5 x 1-2, 20X1; 2:30 rest
B. 1-arm DB row, 3 x 9-12/arm as heavy as possible w/a little cheat; :30 rest between arms
+
For time:
50 walking lunge steps
2:00 rest
5 rope climbs
10m handstand walk
4 rope climbs
10m handstand walk
3 rope climbs
10m handstand walk
2 rope climbs
10m handstand walk
1 rope climb
2:00 rest
50 walking lunge steps

AM:
complete

PM:
A. 5, 10, 15, 20, 25
B. 55, 60, 70 (9)
+
28:11


AHHHHHH my arms. The dips felt really good today. The DB rows were better than last week, I also pushed the weight a bit on those. Mostly because I accidentally brought over the 70 pound DB instead of the 65 pound DB so then I was basically stuck with it but I'm glad I did it, those are definitely getting better. The rope climb/ handstand walk workout took too long. My rope climbs are slow, I was basically doing one every minute. It's not even really muscle fatigue, they just tire me out very quickly and I get out of breath easily on those. Also I feel like I am starting to get worse at rope climbs, I am using way too much of my arms and not enough legs. I think I was basically using all arms today on all the climbs. I need to go back and watch Carl Paoli's videos for a refresher. My descent is getting faster though. The handstand walks didn't go as well as I wanted, it was way more difficult after the rope climbs, my arms were blown up and it was hard to balance but I think it was decent. I'm glad I did it though because it's good for me to do handstand walk fatigued, usually I just do it during a warm up so it's a lot easier. If it ever comes up in a competition I need to be ready to do it when I'm tired. The last set of lunges were surprisingly tiring. Overall I just need to take shorter breaks between climbs. 

9/25/2013

Every 5:00 for 2 sets:
8 burpee box jumps, 20"
:15 AirDyne @ 97%
+
Every 6:00 for 2 sets:
10 heavy kettlebell swings
:25 run @ 97%
+
Every 7:00 for 2 sets:
:60 row @ 100%

complete
+
complete with 70# kb
+
complete, 296/290 meters


Row sprints are the worst. I think I went out too slow on the first one, it still sucked a lot but I don't know if I went at 100%. Stephen told me to try and hold a 1:40 pace for the second one. I was able to hold it under 1:40 up through about :35 then it basically fell apart and I ended with a 1:43. Ughhh. My legs felt like they had stopped working. :60 sprints on the rower really do feel like they last forever. After the second one I went outside because I thought I might throw up. Luckily I didn't. It's coming though. Soon enough.