9/19/2013

AM:
35:00 airdyne @Z1

PM:
A. Ring dip, 5 x 2-3, 20X1; 2:30 rest
B. 1-arm DB row, 3 x 12-15/arm heavy w/a little cheat; :30 rest between arms
+
For time:
100 double-unders
2:00 rest
30m yoke walk, heavy
10 rope climbs
30m yoke walk, heavy
10 wall walks
30m yoke walk, heavy
2:00 rest
100 double-unders

AM:
complete

PM:
A. complete, 3 each time
B. 25-45-55(12)
+
25:50
40# on yolk=205#


I'm glad I had some dips programmed today, I have been meaning to work on those in case they come up in the competition in November. It turns out I was going way too light on the DB rows, I started out with a 25# DB because I thought it was heavy haha but it turns out I was going too light, and I was just being a baby about it because I'm not great at DB rows. Stephen told me to do the next set at 45 and that was what I should have started at. Now I definitely have a better understanding of where I need to be for next time! The yolk workout was actually not as bad as I thought it was going to be. I have never done the yolk before so it was a little awkward at first but I got used to it, it was fun. The rope climbs took me the longest and I knew that would happen. The first 6 felt pretty good but the more fatigued I got, the more I started pulling with just my arms instead of using my legs as well, which is weird because I feel like it should be the other way around. I wish I was faster at rope climbs, they just make me winded so I usually end up resting a lot between each climb. Definitely need to work on those. I think I did the wall walks at a good pace, overall I felt like I was moving at a decent speed throughout the whole workout, the rope climbs just slowed me down. I'm happy with how it went though, but my forearms are definitely sore!