AM35 min ATW @ En2-3 pace
Sandbag carry up and down long stairs, 1 time
10 strict HSPU
10 burpees over bag
10 strict pullups
8 full plus walk.
Wondering if I counted correctly last week, kept accurate track today. Did feel a little heavier this am and at slow speed some early distractions and not a great quality night sleep. Plus two what I feel really high quality and solid training days.
+
8 min breathing work from quadruped rock back position @ 3162 tempo
Not the full 8 minutes but done
PM
A – Power snatch – 1 single every 20 sec x 6, rest 3 min x 4 sets (all at 170+)
175-180×2, 185
B1 – Front rack cyclist squats @ 2021 tempo x 6, rest 1 min
115 across
B2 – KB jefferson curls @ 4141 tempo x 4-5, rest 1 min x 3 sets
35, 53 x 2
I have been playing around with the Jefferson Curl in warm up with a barbell, but haven’t used specific tempo or reps. Liked the KB’s so much more than the bar.
+
10 min clock
Row 2k
AMRAP HSPU (open standard) in remaining time
32
+ 2 no reps
Would’ve had plenty of time to finish this in one session, but the puppy decided to poop in the gym so that broke up the session, had to go through a whole new warm up and felt super tight in my hips on the rower. Tried to open them up and get nice and warmed up with some rowing intervals, but wasn’t happening the way I needed it to. The valuable lesson I learned today, other than make sure you get your puppy potty trained is what I do with hspu when I get fatigued. I make my negatives super slow, take a second or two to readjust with my head on the ground. I know this is a habit but it was super noticeable and sure there is something I can practice if the awareness alone isn’t enough. I had no plan, I originally wanted to go a really big set my first set and see what would happen after that. I hit 8 first set, feet came off the wall as I lost balance after feet touched. Then did 11, not sure my sets after that. I was calculating a rep and rest in my head, but at that point you realize there really isn’t enough time to start doing all this strategy shit on the fly. My no reps came in between 19 and 32, mostly because I was trying to rush instead of stay relaxed. Row was about 7:25, went through peaks and valleys here on my pacing, hips were tired and tight but breathing felt okay when hanging out in the 1:45’s toward the end pushing to finish. Kicked up pretty quickly after getting off rower.
+
C1 – Prone external rotation press x 4/side, rest 30 sec bt sides
C2 – Hands behind back scap pinches x 4-6 reps with holds in back, rest 60 sec x 4 sets
Done – and those stupid external rotations. They are my new faves as I want to get much better at them