AM
30:00 AirDyne easy flush
PM
1600m sled drag outdoors, light
AM
complete
PM
complete with 80 on the sled
What a perfect Spring afternoon for a sled drag! This was most pleasant.
31 March 2015
2015 Open Recap
This Open season was awesome. Every single week, we had some amazing athletes just destroy the workouts and this was so much fun to watch and be a part of. We've got some pretty cool people here, and I'm proud to call them my friends. This year was really inspiring and quite the bonding experience. I love this place.
And also, progress is just the coolest. It was extremely gratifying to see the last year's work pay off, and I contributed 3 scores to help the team. And on the two weeks where I didn't contribute a score? I completely smashed it relative to where I was a year ago (muscle-ups and handstand push-ups). Thank you, Stephen!
It's these last 3 weeks which have really re-energized my goals and increased my motivation for training. Yes, compared to last year, I saw ridiculously huge improvements, not just in muscle-ups and handstand push-ups but also aerobically (15.5!). But, more than anything, having a taste of success makes me want to do even better and makes me excited for the upcoming year. I know I have the potential and I have the work ethic and I have the coaching in place. Just follow the program and see how far I can go.
Of course, the Open is not everything and it's certainly not why I do this. It's a very nice benchmark for progress and a fun time in the gym to come together for a common goal. A spot on a Regionals team is still an ultimate goal, but it's not my driving force and I'm very aware of the many factors that go into team selection and team competition. I refuse to set a goal that is dependent on other people. I'm just going to show up and put in the work and get better and continue to enjoy training.
Speaking of, I miss training. That was a very long 5 weeks. Can't wait to get back in it.
Highlights:
15.1: hitting a 201lb clean and jerk, twice!
15.2: adding 49 reps to my 14.2 score, which was already decent
15.3: successfully catching muscle-ups under fatigue
15.4: handstand push-up improvement under fatigue
15.5: aerobic and mental improvement in a real nasty workout
30 March 2015
Monday - 15.5 redo
AM
shoulder prep
+
10 sets:
:30 AirDyne @ high aerobic effort
:30 rest
PM
15.5 re-do
- 950-1000 cals/hr throughout
- 12/9/6, 12/9, 8/7, 9 on the barbell, keep rests short and transitions quick
shoulder prep
+
10 sets:
:30 AirDyne @ high aerobic effort
:30 rest
PM
15.5 re-do
- 950-1000 cals/hr throughout
- 12/9/6, 12/9, 8/7, 9 on the barbell, keep rests short and transitions quick
AM
complete
PM
9:41 (0:18 faster than Friday)
Well. The Open is over! Planning to recap in another post.
Today's 15.5 felt like a completely different workout than Friday's 15.5. Not gonna lie, I was very nervous going into this. I felt a lot of pressure to improve and had a better strategy, but was worried that it wouldn't be good enough. I'm very pleased with the improvement over Friday, but still not satisfied. I don't know if this is another instance of overestimating my abilities or what, but I want more. I want to be better, and I know I'm capable of it.
Made a conscious decision to pull back the pace on the rows to something more sustainable and push it on the thrusters. Held 1000 for the 27, then 950ish on 21, 900ish on 15, 950ish on 9 (I think? It's kind of a blur). Broke the thrusters 12/9/6, 9/7/5, 5/5/5, 9. These felt much better than Friday, I think I did a much better job of picking up the bar and limiting the resting at the top. And I tried to just turn off my brain and listen to Stephen (and Conner, thanks buddy!), I was pretty much blacked out for the duration and left the decision making up to them.
Wasn't nearly as wrecked as I was on Friday. It was still extremely unpleasant, but nothing like the first attempt. So of course, now that I'm sitting here with my gelato (finally!) and watching the leaderboard (ugh), I wonder if I could have pushed harder. I wonder if I could have rowed a little faster and kept the same speed on the bar. But I really don't think it would have happened today, I think I really did my best and made the right call to guarantee an improvement. It would have been very risky to try to maintain a faster row pace, I'm 99% certain that this would have resulted in a repeat of Friday with way too much hesitation at the bar. But it's that nagging 1% that has me writing all this.
Anyway. I'm very proud of myself and of the entire group of athletes at CSC. These people make it fun. Onward!
29 March 2015
28 March 2015
Saturday
AM
20:00 AirDyne @ very easy flush pace
+
20:00 shoulder prep + scap mobility
PM
A. Power clean clusters, 3 x 1.1.1 building to a tough set; :10 between singles, 2:00 rest
B. Muscle-ups, 10:00 practice on thick rings
+
5 rounds for even times:
5 strict pull-ups on fat bar
20 AirDyne calories
2:00 walk rest
+
1500m row @ easy pace
20:00 AirDyne @ very easy flush pace
+
20:00 shoulder prep + scap mobility
PM
A. Power clean clusters, 3 x 1.1.1 building to a tough set; :10 between singles, 2:00 rest
B. Muscle-ups, 10:00 practice on thick rings
+
5 rounds for even times:
5 strict pull-ups on fat bar
20 AirDyne calories
2:00 walk rest
+
1500m row @ easy pace
AM
complete
PM
A. 145, 155, 165
B. 6/6, no misses
+
1:58
1:37
1:38
1:36
1:29
+
Complete
Ooooooof - quads haven't been this sore in a very long time.
Had a hard time using my legs on the power cleans; bar felt heavy.
Super happy to be a little more consistent on the fat rings! I still feel like I need to overemphasize the turnover to get my hands on top, but it's progress.
Fat bar pullups were good, haven't done these before. All unbroken.
27 March 2015
Friday - 15.5
AM
mobility @ home
PM
15.527-21-15-9 reps for time of:
Row (calories)
Thrusters
M 95 lb. F 65 lb.
+
10:00 AirDyne @ Z1
+
10:00 mobility work of choice
15.5: 9:59
+
Complete
+
Complete
Eeeeeeeeesh. This was one of the most unpleasant workouts I've ever done, perhaps only second to the row/KBS/burpee tester from OPT. I haven't felt that messed up after a workout in a very, very, very long time. Mentally out of it and nauseous and a little Fran cough and quads are fucking toasted.
I made a series of moderate errors that all added up to result in a pretty poor performance toward the end. Stephen and I decided that I should hold a 1000 cal/hour pace for all the rows, and kick it up a notch in the 9s if I had it, and that I should do all the thrusters unbroken. This is exactly the plan I had been thinking of all day, and I felt really confident going into this. I expected to end up in the low 9:00s and turn in a solid score for the team.
The row felt okay on the 27 and 21, and I held just over 1000 cal/h for pretty much the duration of these. 27 thrusters unbroken, but when I got to maybe 24 or so I started to panic that going unbroken was a bad idea. Slowed down quite a bit on the 21 thrusters, started pausing at the top a lot, so Stephen told me to drop it once. Got back to the 15 calorie row and was fucking done. I legit almost gave up, going just a hair hot in the first two rounds completely kicked me in the gut. I don't think I ever made it over 900 cal/h on the 15. Broke the 15 thrusters 8/7 but these were really slow and transitions were terrible. Found a bit of a gear on the 9 calories, bumped the pace to 1080-1100ish, but this was a terrible idea because then I took a good 0:20-0:30 before picking up the bar for the 9 thrusters. It really felt like physically I couldn't pick up the bar, but I know that's not true and this was a complete mental fail.
Extremely disappointed in myself and I feel like I disappointed Stephen, too. I know I can do much better than this. I'm a little afraid that, now that I know how much it's going to hurt, I won't go there again on Monday. I think a better plan for me will be to break the thrusters once in the first 3 rounds, row at a very slightly less aggressive pace - I was working hard to keep it above 1000, but if it drifts to 980ish and feels like a better rhythm, I might just go with that - and fucking pick up the bar for the set of 9 without hesitation. I need to listen to Stephen when he says to go. He's always right.
Wore just the one knee sleeve and pulled it up/down for every transition except the 9 calorie row. Knee felt okay while I was doing the thrusters, but it's pretty pissed off now. Icing and ibuprofening and mentally preparing to attack this thing again on Monday with a slightly better plan and visualizing giving my best effort to end the Open.
Eeeeeeeeesh. This was one of the most unpleasant workouts I've ever done, perhaps only second to the row/KBS/burpee tester from OPT. I haven't felt that messed up after a workout in a very, very, very long time. Mentally out of it and nauseous and a little Fran cough and quads are fucking toasted.
I made a series of moderate errors that all added up to result in a pretty poor performance toward the end. Stephen and I decided that I should hold a 1000 cal/hour pace for all the rows, and kick it up a notch in the 9s if I had it, and that I should do all the thrusters unbroken. This is exactly the plan I had been thinking of all day, and I felt really confident going into this. I expected to end up in the low 9:00s and turn in a solid score for the team.
The row felt okay on the 27 and 21, and I held just over 1000 cal/h for pretty much the duration of these. 27 thrusters unbroken, but when I got to maybe 24 or so I started to panic that going unbroken was a bad idea. Slowed down quite a bit on the 21 thrusters, started pausing at the top a lot, so Stephen told me to drop it once. Got back to the 15 calorie row and was fucking done. I legit almost gave up, going just a hair hot in the first two rounds completely kicked me in the gut. I don't think I ever made it over 900 cal/h on the 15. Broke the 15 thrusters 8/7 but these were really slow and transitions were terrible. Found a bit of a gear on the 9 calories, bumped the pace to 1080-1100ish, but this was a terrible idea because then I took a good 0:20-0:30 before picking up the bar for the 9 thrusters. It really felt like physically I couldn't pick up the bar, but I know that's not true and this was a complete mental fail.
Extremely disappointed in myself and I feel like I disappointed Stephen, too. I know I can do much better than this. I'm a little afraid that, now that I know how much it's going to hurt, I won't go there again on Monday. I think a better plan for me will be to break the thrusters once in the first 3 rounds, row at a very slightly less aggressive pace - I was working hard to keep it above 1000, but if it drifts to 980ish and feels like a better rhythm, I might just go with that - and fucking pick up the bar for the set of 9 without hesitation. I need to listen to Stephen when he says to go. He's always right.
Wore just the one knee sleeve and pulled it up/down for every transition except the 9 calorie row. Knee felt okay while I was doing the thrusters, but it's pretty pissed off now. Icing and ibuprofening and mentally preparing to attack this thing again on Monday with a slightly better plan and visualizing giving my best effort to end the Open.
26 March 2015
Thursday
AM
mobility @ home
PM
30:00 AirDyne @ Z1
mobility @ home
PM
30:00 AirDyne @ Z1
+
a little more mobility
Goal for the rest of the year: continue to spend as much time on mobility as I have the past 5 weeks.
a little more mobility
Goal for the rest of the year: continue to spend as much time on mobility as I have the past 5 weeks.
25 March 2015
Wednesday
AM
3 sets:
5:00 AirDyne easy
5:00 scap activation & t-spine/anterior shoulder mobility - switch it up set-to-set
PM
A. 1 power clean + 1 thruster, build quickly to a tough set
+
For time @ 90-95%:
30 thrusters, 65
30 bar-facing burpees
+
2:00 rest
+
AMRAP in :60:
Row calories @ 97%
AM
complete
PM
A. 160 (thruster PR +5)
+
3:07
+
20
Awesome day! Everything felt excellent.
Power cleans were very easy. The thrusters were weird starting from the top (as opposed to a squat clean thruster) and I kept wanting to adjust my feet before starting. Felt like I maybe could have gotten 165, but 160 was definitely tough so I called it there. Didn't realize until I got home that it was a PR.
Really enjoyed the thruster/burpee workout (WHAT?! this is starting to get weird). Thrusters easily unbroken in 0:55, steady on the burpees. Wore one bees knee on the left knee only, which was a little weird and imbalanced when starting out but it ended up being fine, and I had very minimal pain when doing the thrusters. It didn't take any time at all to pull it down, so that's a viable option for the future. Hopefully 15.5 won't be something where I would have to pull it up and down multiple times...
Errrrr... went out WAY hot on the row. I still don't really know how to pace properly when watching calories. Held 1400-1500 cal/h for the first 0:35 and then completely hit a brick wall, my legs just stopped working. Finished it out around 1100 cal/h. That hurt.
3 sets:
5:00 AirDyne easy
5:00 scap activation & t-spine/anterior shoulder mobility - switch it up set-to-set
PM
A. 1 power clean + 1 thruster, build quickly to a tough set
+
For time @ 90-95%:
30 thrusters, 65
30 bar-facing burpees
+
2:00 rest
+
AMRAP in :60:
Row calories @ 97%
AM
complete
PM
A. 160 (thruster PR +5)
+
3:07
+
20
Awesome day! Everything felt excellent.
Power cleans were very easy. The thrusters were weird starting from the top (as opposed to a squat clean thruster) and I kept wanting to adjust my feet before starting. Felt like I maybe could have gotten 165, but 160 was definitely tough so I called it there. Didn't realize until I got home that it was a PR.
Really enjoyed the thruster/burpee workout (WHAT?! this is starting to get weird). Thrusters easily unbroken in 0:55, steady on the burpees. Wore one bees knee on the left knee only, which was a little weird and imbalanced when starting out but it ended up being fine, and I had very minimal pain when doing the thrusters. It didn't take any time at all to pull it down, so that's a viable option for the future. Hopefully 15.5 won't be something where I would have to pull it up and down multiple times...
Errrrr... went out WAY hot on the row. I still don't really know how to pace properly when watching calories. Held 1400-1500 cal/h for the first 0:35 and then completely hit a brick wall, my legs just stopped working. Finished it out around 1100 cal/h. That hurt.
24 March 2015
Tuesday
AM
20:00 AirDyne very easy
+
10:00 mobility work of choice
PM
5 sets:
100m sled drag indoors tough
1-2 muscle-ups - don't force anything
20:00 AirDyne very easy
+
10:00 mobility work of choice
PM
5 sets:
100m sled drag indoors tough
1-2 muscle-ups - don't force anything
AM
complete
PM
complete
135-145 on the sled
This was one of my favorite recovery pieces I've ever had! I love both sled drags and muscle-ups, and this was most enjoyable. Did the first round with 135 on the sled but it really wasn't tough at all, so added a 10 for the remaining 4 rounds. 145 still wasn't too tough, but it added up by the end. Alternated backward/forward every 25m.
Decided that I need to take the training wheels off and learn to be comfortable doing muscle-ups on the fat (ok, normal) rings. Failed more than I would have liked (3 or 4) but successfully made one MU every round. I just feel like I can't be as aggressive on the turnover, my hands don't slide nearly as easily over the rings. Just need to get used to it.
Saw Balza this morning - that spot on the back lateral corner has been creeping up again, and no matter how much time I spend smashing it, I can't get it to go away for more than a few minutes at a time. After yesterday's miserable experience with the thrusters, I decided to take any help I can get before 15.5 this weekend. Basically, everything in and around my knee is super pissed off, including hamstrings and both gastroc heads and all the little things that attach at the fibular head and all the tendons that attach on the medial tibia. We're not sure if this is all happening because I'm subconsciously altering how I'm loading that leg to protect the meniscus? This has me concerned that there's something else going on, and if I go back to see Tim and he says "ok yeah, let me clean up the meniscus" and that doesn't solve the problem, I'd be really upset. The meniscus fraying was the only abnormal finding on the MRI. I feel like I'm back at square one. It's been six fucking months. Fuck.
23 March 2015
Monday - 15.4 redo redo
AM
shoulder prep
+
20:00 AirDyne @ Z1
PM
A. Power clean, build quickly to a single @ 155
+
15.4 re-do re-do
+
3 sets for even times:
20 row calories
15 box jumps or step-up step-downs, 20
10 burpees
5 thrusters, 85
3:00 walk rest
+
3 sets not for time:
10 strict pull-ups
:30 glute bridge hold
shoulder prep
+
20:00 AirDyne @ Z1
PM
A. Power clean, build quickly to a single @ 155
+
15.4 re-do re-do
+
3 sets for even times:
20 row calories
15 box jumps or step-up step-downs, 20
10 burpees
5 thrusters, 85
3:00 walk rest
+
3 sets not for time:
10 strict pull-ups
:30 glute bridge hold
AM
complete
PM
A. complete
+
46 (3:10) - worse than Saturday
+
3:03
3:08
3:09
+
complete
Totally demoralizing third attempt at 15.4 - failed (what felt like) dozens of handstand push-ups today, including the last one in the set of 6 (major warning sign). My kip was absolute shit today, almost every rep was a struggle to lock out, and went to singles in the set of 9. Had just under a minute left when starting the set of 15, only got one good rep and 3 fails. This felt worse than it did on the first attempt, even though today's score beat Friday's. Blah. Moving on.
3 sets were tough, the burpees were the easiest part (what?!). Rowed right around 1000 cal/h, did all box jumps but legs were shaky after the row, so these were pretty slow. Burpees were nice and fast. Thrusters were murder on my knee - the weight felt light, it was just stabbing which made me hesitate before every rep. Shit. I know they're coming this week so I'm just gonna have to put my head down and deal. Wore the black knee sleeves throughout all the movements, no issues with the other pieces while wearing them. Gonna have to make a decision soon about whether to go back and see Tim...
Felt nice to do some strict pull-ups today! It's been a while. The pulling felt really strong but I was swinging all over the place. Glute bridge hold was weird, I think I was doing them correctly? Not challenging at all.
+
46 (3:10) - worse than Saturday
+
3:03
3:08
3:09
+
complete
Totally demoralizing third attempt at 15.4 - failed (what felt like) dozens of handstand push-ups today, including the last one in the set of 6 (major warning sign). My kip was absolute shit today, almost every rep was a struggle to lock out, and went to singles in the set of 9. Had just under a minute left when starting the set of 15, only got one good rep and 3 fails. This felt worse than it did on the first attempt, even though today's score beat Friday's. Blah. Moving on.
3 sets were tough, the burpees were the easiest part (what?!). Rowed right around 1000 cal/h, did all box jumps but legs were shaky after the row, so these were pretty slow. Burpees were nice and fast. Thrusters were murder on my knee - the weight felt light, it was just stabbing which made me hesitate before every rep. Shit. I know they're coming this week so I'm just gonna have to put my head down and deal. Wore the black knee sleeves throughout all the movements, no issues with the other pieces while wearing them. Gonna have to make a decision soon about whether to go back and see Tim...
Felt nice to do some strict pull-ups today! It's been a while. The pulling felt really strong but I was swinging all over the place. Glute bridge hold was weird, I think I was doing them correctly? Not challenging at all.
22 March 2015
21 March 2015
Saturday - 15.4 redo
AM
20:00 AirDyne @ Z1
+
20:00 shoulder mobility + scap work
PM
15.4 re-do
AM
complete
PM
15.4: 49 (3:15) - +11 over Friday and 0:52 faster split
So relieved that today's redo went so much better than yesterday! It was a combination of the thorough shoulder warm-up in the AM session, and knowing what to expect, and having a better plan, and placing my clock so that I could see it at the wall. Definitely am happy with this score considering my skill level on handstand push-ups at the moment.
Broke the HSPUs 3, 3/3, 3/2/2/2, all 2s except for one fail and one single at the end, then 1/1/2 at the buzzer. Did a much better job of patiently waiting until I was confident I could get a set of 2, and only failed twice (one in the round of 12 and one in the last minute at the round of 15, both lock-out fails). Having the clock in front of me instead of having to turn around to look at it really helped with pacing. Also did a much better job with the kip, really concentrated on making every rep a strong one with a good kip. Cleans fast and easy, very happy to get another set here. Really pleased that I burned through the first 3 rounds almost a minute faster than yesterday and bought myself a lot of time to finish the round of 12.
I don't particularly feel the need to do this again on Monday- I would, just to accumulate the handstand push-up reps, but I'm content with today's score. For now. I still want to crush this next year.
20:00 AirDyne @ Z1
+
20:00 shoulder mobility + scap work
PM
15.4 re-do
AM
complete
PM
15.4: 49 (3:15) - +11 over Friday and 0:52 faster split
So relieved that today's redo went so much better than yesterday! It was a combination of the thorough shoulder warm-up in the AM session, and knowing what to expect, and having a better plan, and placing my clock so that I could see it at the wall. Definitely am happy with this score considering my skill level on handstand push-ups at the moment.
Broke the HSPUs 3, 3/3, 3/2/2/2, all 2s except for one fail and one single at the end, then 1/1/2 at the buzzer. Did a much better job of patiently waiting until I was confident I could get a set of 2, and only failed twice (one in the round of 12 and one in the last minute at the round of 15, both lock-out fails). Having the clock in front of me instead of having to turn around to look at it really helped with pacing. Also did a much better job with the kip, really concentrated on making every rep a strong one with a good kip. Cleans fast and easy, very happy to get another set here. Really pleased that I burned through the first 3 rounds almost a minute faster than yesterday and bought myself a lot of time to finish the round of 12.
I don't particularly feel the need to do this again on Monday- I would, just to accumulate the handstand push-up reps, but I'm content with today's score. For now. I still want to crush this next year.
20 March 2015
Friday - 15.4
AM
mobility @ home
PM
15.4:
8-minute AMRAP:
3 handstand push-ups
3 cleans
6 handstand push-ups
3 cleans
9 handstand push-ups
3 cleans
12 handstand push-ups
6 cleans
15 handstand push-ups
6 cleans
18 handstand push-ups
6 cleans
21 handstand push-ups
9 cleans
Etc., following same pattern
M 185 lb. F 125 lb.
+
10:00 AirDyne @ Z1
+
10:00 mobility work of choice
38 (4:07)
+
complete
+
complete
Well. This is another week where I'm so pleased to see how far I've come (hey, remember when I could only do one handstand push-up every minute and that CLB workout took me 1:17:00? I DO.) but I'm so grounded to see how far I have to go.
Broke the HSPUs 3, 2/2/2, 2/2/2/2/1 + disaster on the round of 12. It took me almost 4 whole minutes to get 11 handstand push-ups - what the actual fuck. I failed a LOT, mostly because I would rush the rest. Never had an issue with the standard - it was pretty easy to just remember to flex my toes, I never had a no-rep for not meeting the standard, it was all failure to lock out or falling off the wall. I need to remember to bring my knees down all the way to my chest in the kip. Why is this so hard for me to remember? The reps were EASY when I did this, and impossible when I got lazy and shorted the kip. Argh.
Cleans were so incredibly easy, I'm sad I only got to do 9. The first 2 sets of 3 were singles, but did the third set TnG for the tiebreak time. Maybe I shouldn't have done that, and I was a little more tired going into the set of 12 than I should have been? Now that I'm thinking about it, I don't think I need to be worried about a tiebreak time with a score of 38.
Planning to re-do tomorrow. I'd like to get a couple more sets of 3 hspus (at least 3/3 on the set of 6) and be a little smarter about not pushing the pace to failure. I think a score of 45 is reasonable and probably close to max effort right now - so I'd just need to get that last HSPU on the 12s then the 6 PC.
Will I ever be good at handstand push-ups? Will I read this post a year from now and laugh? I hope so.
mobility @ home
PM
15.4:
8-minute AMRAP:
3 handstand push-ups
3 cleans
6 handstand push-ups
3 cleans
9 handstand push-ups
3 cleans
12 handstand push-ups
6 cleans
15 handstand push-ups
6 cleans
18 handstand push-ups
6 cleans
21 handstand push-ups
9 cleans
Etc., following same pattern
M 185 lb. F 125 lb.
+
10:00 AirDyne @ Z1
+
10:00 mobility work of choice
38 (4:07)
+
complete
+
complete
Well. This is another week where I'm so pleased to see how far I've come (hey, remember when I could only do one handstand push-up every minute and that CLB workout took me 1:17:00? I DO.) but I'm so grounded to see how far I have to go.
Broke the HSPUs 3, 2/2/2, 2/2/2/2/1 + disaster on the round of 12. It took me almost 4 whole minutes to get 11 handstand push-ups - what the actual fuck. I failed a LOT, mostly because I would rush the rest. Never had an issue with the standard - it was pretty easy to just remember to flex my toes, I never had a no-rep for not meeting the standard, it was all failure to lock out or falling off the wall. I need to remember to bring my knees down all the way to my chest in the kip. Why is this so hard for me to remember? The reps were EASY when I did this, and impossible when I got lazy and shorted the kip. Argh.
Cleans were so incredibly easy, I'm sad I only got to do 9. The first 2 sets of 3 were singles, but did the third set TnG for the tiebreak time. Maybe I shouldn't have done that, and I was a little more tired going into the set of 12 than I should have been? Now that I'm thinking about it, I don't think I need to be worried about a tiebreak time with a score of 38.
Planning to re-do tomorrow. I'd like to get a couple more sets of 3 hspus (at least 3/3 on the set of 6) and be a little smarter about not pushing the pace to failure. I think a score of 45 is reasonable and probably close to max effort right now - so I'd just need to get that last HSPU on the 12s then the 6 PC.
Will I ever be good at handstand push-ups? Will I read this post a year from now and laugh? I hope so.
19 March 2015
Thursday
AM (made up from yesterday)
3 sets:
3:00 AirDyne easy
3:00 t-spine/anterior shoulder mobility - switch it up set-to-set
3:00 AirDyne easy
3:00 light scap activation
PM
30:00 AirDyne @ Z1
PM
complete
+
a little more mobility
3 sets:
3:00 AirDyne easy
3:00 t-spine/anterior shoulder mobility - switch it up set-to-set
3:00 AirDyne easy
3:00 light scap activation
PM
30:00 AirDyne @ Z1
AM
complete
PM
complete
+
a little more mobility
Subscribe to:
Posts (Atom)