Thursday, May 5, 2016

5/3/2016

AM
8 sets:
500m row @2:12.0-2:12.9 for all sets
2:00 walk rest (5:00 between sets 4&5)

PM
3 rounds not for time:
:60 handstand hold work- goal is to keep hands within 1 rubber mat
:10-:15/side 1-arm passive hang from bar
:30/side 1-leg balancing
+
6 rounds @80% 
10m handstand walk
200m run
40m indoor sled push, 45 on each upright
60 single unders w/heavy rope

AM
2:10.2
2:10.9
2:10.9
2:11.4
2:10.7
2:11.1
2:11.1
2:10.7

PM
complete
+
complete


Errrr I went just a bit too fast on the rows. They felt good though. 

Handstand holds weren't as good as last week, my longest hold was :19 and I kept walking outside the mat. 

The workout was okay, I was breathing pretty hard right from the start which was annoying. I tried keeping everything at 80% but the prowler always makes me really winded regardless of how fast/slow/light/heavy it is. The single unders were awkward at first and I kept tripping but I finally found a good rhythm in the fourth round. 

5/2/2016

A. Front squat, 5x2-3, 40x1; 2:30 rest
B. Close-grip bench press, 3-3-3, 22x1; 2:00 rest
+
3 rounds for time:
15 assault bike calories
50m farmers walk, 70/hand
+
10 rounds for time:
7 toes to bar
15m stone carry, small stone
+
Crossover Symmetry recovery

A. 165-175-185-195-205
B. 105-115-120
+
6:49
+
9:22
+
complete


Really solid day. Today was the best I've felt during training in the last week. 

Front squats were good, the tempo was pretty rough at 205. 

Bench press was fine, although the two second pause at the bottom is starting to make things tough. 

I was pretty pleased with the assault bike workout, breathing was really good throughout. I tried to keep my transitions short between movements. All three farmers walks were unbroken. 

I really enjoyed the toes to bar workout! All sets of toes to bar were unbroken and felt great, huzzah! The stone is fun, I wouldn't mind if this kept popping up in my programming. I wanted to do this under ten minutes so I tried to go right from the stone to the bar and vice versa. I would consider this workout a success. 

Blog Archive

Followers

Follow by Email