9 sets:
500m row @ 2:00.0-2:00.9/500m
:90 rest (3:00 after sets 3 & 6)
PM
3 sets not for time:
12 glute-ham sit-ups
2 muscle-ups
+
A. Hang power clean, build quickly to a moderate/tough triple
+
For 10:00:
Evens: :20 row @ 900 cals/hr
Odds: 1-2 strict handstand push-ups + :10 handstand hold
+
For 10:00:
Evens: 5 toes-to-bar + :10 hang from bar
Odds: 10' axle overhead walking lunge, 105
AM
2:00.7
2:00.6
2:00.6
2:00.6
2:00.7
2:00.5
2:00.6
2:00.5
2:00.5
PM
complete, 90" rings
PM
complete, 90" rings
+
A. 155
+
complete
950-1050 cal/h
2 across (!)
+
complete
Dear lord, these row intervals are getting to be extremely unpleasant. I don't know what was wrong with me this morning, but I felt like I had no power in any of my muscles, and to keep the pace I had to make up for it aerobically. Stroke rate was much higher than usual (>30) and, usually, when I start, I get down to the low 1:50s then settle in to the correct pace, but today I never got the faster pace in the first few pulls and had to really work to keep it between 1:59-2:01 for the whole distance. Gross.
First set of GHD sit-ups was awful, I am still a bit sore from Sunday and it felt like things were ripping within my abdomen (probably an appendix), but the second and third sets were fine. Jumped to the 90" rings for the muscle-ups - missed the first attempt, but then made the remainder without misses.
Really happy with the hang power cleans - I've never done these at "heavy" weights before the practice last Sunday, so I wasn't really sure where I'd end up. I was able to bounce these quickly without pausing, but feet started to go wide on the second and third reps, so I called it here for the day. This was fun!
Couldn't find 900 cal/h on the row, so just rowed at what felt comfortable, which ended up being a little higher. So happy with the strict handstand push-up improvement! I forced myself to widen my hands just a couple of inches (this is horrible from a gymnastics standpoint, but necessary for this I think), and that made a huge difference. Still within the 34" box.
The last EMOM was a bit of a struggle, my hands are fucking wrecked (I keep ripping the same spots deeper and deeper), so the toes to bar were miserable, and I got a very weird cramp in one glute on the first set of the lunges, which made these unpleasant. Cleaned the axle without problems for 4 sets, but the 5th set was weird, I missed the clean but didn't drop it, then mixed-grip-hang-cleaned it, which was probably the ugliest thing in history.
First set of GHD sit-ups was awful, I am still a bit sore from Sunday and it felt like things were ripping within my abdomen (probably an appendix), but the second and third sets were fine. Jumped to the 90" rings for the muscle-ups - missed the first attempt, but then made the remainder without misses.
Really happy with the hang power cleans - I've never done these at "heavy" weights before the practice last Sunday, so I wasn't really sure where I'd end up. I was able to bounce these quickly without pausing, but feet started to go wide on the second and third reps, so I called it here for the day. This was fun!
Couldn't find 900 cal/h on the row, so just rowed at what felt comfortable, which ended up being a little higher. So happy with the strict handstand push-up improvement! I forced myself to widen my hands just a couple of inches (this is horrible from a gymnastics standpoint, but necessary for this I think), and that made a huge difference. Still within the 34" box.
The last EMOM was a bit of a struggle, my hands are fucking wrecked (I keep ripping the same spots deeper and deeper), so the toes to bar were miserable, and I got a very weird cramp in one glute on the first set of the lunges, which made these unpleasant. Cleaned the axle without problems for 4 sets, but the 5th set was weird, I missed the clean but didn't drop it, then mixed-grip-hang-cleaned it, which was probably the ugliest thing in history.
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