Wednesday, May 11, 2016

5/10/2016

AM
10 sets:
500m row @2:10.0-2:10.9 for all sets
2:00 walk rest (5:00 between sets 5&6)

PM
3 rounds not for time:
:60 handstand hold work- goal is to keep hands within 1 rubber mat
50 double unders- goal is always unbroken
:30/side 1-leg balancing
+
30:00 easy:
200m row
200m jog 0.3 on the assault bike 
200m ski erg
:30 dip support on rings (thumbs pointed forward)
:15/side passive hang from fat bar
:30 bear crawl- alternate forward & backward set to set
+
Crossover Symmetry recovery

AM
2:08.9
2:09.3
2:09.3
2:09.5
2:09.8
2:09.7
2:09.5
2:09.8
2:09.6
2:09.5

PM
complete
+
complete
+
complete


Today was fun, a lot of people came in earlier than normal so there was a good energy in the gym. 

Longest handstand hold today was :19. This is slowly getting better. 

I really liked the 30:00 workout and felt great the whole time. Breathing was good and I enjoyed all these movements. Got rained out for the run so I had to sub assault bike. The dip support was tough, I was able to do it unbroken on the first round but had to break it up :15/:15 each time after that. Also I figured out I prefer the passive hang from the fat bar as opposed to the normal bar. 

5/9/2016

A1. Front squat, 5-5-5-5, 22x1; :60 rest
A2. Weighted false grip ring pull up, 2-2-2-2, 21x1; :60 rest
B. Close-grip bench press, 5-5-5, 20x1, no pause @chest; 2:00 rest
+
15:00 @90%
5 CTB pull ups
10 thrusters, 35
5 CTB pull ups
15m stone carry, small stone
5 CTB pull ups
15 assault bike calories
+
Crossover Symmetry recovery

A1. 145-155-165-175
A2. BW-BW-5-10
B. 95-105-115
+
3 rounds + 6 calories
+
complete


It took awhile to get warm for front squats, (I've really been slacking with ROM WOD lately) but they weren't too bad. 

False grip pull ups were weird at first, I can't believe I used to actually do muscle ups in a false grip. This is tough on the wrists. Like, how did I even kip with a false-grip?! This blows my mind. I did the first two sets at just body weight to make sure I was doing them correctly, then I added some weight for the last two sets. I can't imagine even doing a strict muscle up, it seems so hard. 

Bench press was okay, I got a really weird stomach ache while I was doing this. 

I really enjoyed the 15:00 piece. CTB pull ups were off today, they didn't feel smooth at all. They were choppy and clunky. Everything else was good. Overall I thought I did a good job of moving at a steady pace for the whole 15 minutes, there weren't really any breaks except to chalk my hands. 

Blog Archive

Followers

Follow by Email