10/31/2016This was a flat out shitty day of training. I will save the list of excuses and just accept it for what it is.
A – 6-8 C2B pullups into 3-4 Bar muscle ups, new set every 2 min x 5
started the first 3 on a bar that was pretty slick and changed after that. Big mistake as I felt the tackier grip bar rub my hands pretty bad and stopped at one muscle up in rd 5 so it wouldn’t tear
B1 – 1-arm DB push press x 8/side, (TNG at shoulders, 1 sec hold overhead each rep), rest 30 sec bt sides
55-65 x 2
B2 – Bent over Dbl DB/KB supianted row x 12, rest 90 sec x 3
35 across, 53’s felt awkward and a little off mechanically so stayed the lighter route, controlled the tempo and held the squeeze.
C – Back rack cyclist squats @ 2011 tempo x 8, new set every 2:30 x 4
95 across
Wasn’t sure what the goal stimulus was here, but my hips were so tight from driving and flying all day yesterday so stayed there and helped loosen up my legs. Tempo felt good and solid
+
For time, 20-15-10-5
HSPU (open standard)
Box jump step downs 30in
6:58
Originally I had a plan to break up these sets in the 20&15, but midway through the 20 I decided to go unbroken, mostly b/c I knew the box jumps would take me a lot longer and would have time to recover. 15’s lost balance at 7 and came off the wall. Box jumps at 30” are not my fav’s, and my femur and lower extremity limb length makes me feel like it’s harder to step off and be in a good position for the next rep.
+
D1 – Chest supported DB reverse flys x 8-10, rest 60 sec
D2 – Prone thoracic extensions x 4-5 with 3-5 sec hold at top of each, rest 60 sec x 3 (https://www.youtube.com/watch?v=gkg7Uq04vHQ)
these were awesome
11/1
EMOM x 35
Min 1 – 40 sec row @ 2k pace
Min 2 – Dbl DB bear crawl x 16 alternating steps
Min 3 – 40 sec AB @ 10min TT pace
Min 4 – Dbl DB walking lunges x 16 alternating steps
Min 5 – Rest
+
Prowler push 8 sec ALL OUT, new set every 2:30 x 6
much better training day today. Effort felt high, body and mind felt much better. Perfect type of session for my perceived hard effort and volume.