10/26
Week 5 skill work
12 deadlifts
12 box jumps
3 wall walks (new rep every 10 sec)
*rest 2 min actively on echo bike @ 50 RPM*
9 deadlifts
9 box jumps
3 wall walks (new rep every 10 sec)
*rest 2 min actively on echo bike @ 50 RPM*
6 deadlifts
6 box jumps
3 wall walks (new rep every 10 sec)
*rest 2 min actively on echo bike @ 50 RPM*
What i really wanted to do was 7 reps here “for time” if you will to see how it felt, to see if i could hold the pace at 1 rep every 10sec after accumulating the 6 reps and everything else…..what i did was set up a timer that was beeping every 10 seconds, when i got to the wall it was off cadence a little bit and thought i can wait to the next 10 sec beep or just go for it. And i went for it, so that put the timing a little off but for the most part it worked. And if no one is available to coach me through that, that is my plan to set up my ipad with the same timer and just trust it. Also, i wanted to take the video for any kind of pointers you think you might see….but a valuable piece for the record, is I really honestly feel this is the first time i consistently have made it to the wall with 4 steps. I normally take 5, when i looked back at my video from the previous attempt each took 5 steps, so whatever I did today to open up my lat’s and shoulders I will do again. Also whatever I thought about or didn’t think about I will repeat that as well. So if i can repeat the majority of reps with 4 steps I think i will be in a better place.
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Easy bike erg 10 min cooldown
done
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Posterior shoulder love x 3 sets
Prone scap swimmers x 30 sec
Elbow on knee DB external rotations x 8/side
DB lat pullovers from bench x 6 reps for ROM
Done with some additional posterior shoulder love movements