My legs and back are really sore from RDLs on Sunday and deadlifts yesterday. I used the foam roller for the first time today. Wow it really brings everything out in those sore areas.
Warm-up
- 600m Run
- 3 rounds
- 10 PVC Shoulder Pass-thrus w/ shrug
- 15s Dead Hang
- 30s Plank (on hands)
First time doing a dead hang during class. Focus for them is on keeping the shoulder engaged. I think it was also the first time I had done planks on my hands.
Strength
4 Sets
- 2-3 Weighted Pull-ups, 2-1-X-0 tempo
- 20s Rest
- MAX Strict Pull-ups, 2-0-X-0 tempo
- 20s Rest
- 30-45s L-Sit (cumulative)
- 2m Rest
I really struggled with the strength work today. I used an 18# KB for the weighted pull-ups and was able to get 2 or 3 each round. But that completely knocked me out for doing strict pull-ups. It was an adventure trying to get 2 or 3 of those with such a short rest. I did the L-Sits on PVC parallettes with my knees slightly bent and tried to get 10-15 seconds at a time.
WOD
In teams of 2, complete the reps however you want, but you must run together.
4 Rounds
- 12 DB Renegade Rows
- 400m Run
I paired up with Dominic, who I hadn’t met before. We split up the renegade rows by each doing 6 in each round. I used 25# DBs but should have used 30s. We finished first in 11:43. My endurance is improving a lot lately. I really pushed my pace in the 3rd and 4th rounds.
I took out the jump rope after a rest and knocked out a couple of good DU streaks. Didn’t try more than a minute. I’ll do a longer practice session on them tonight. Last night while looking for tips on DUs, I found a great video for progressing through DUs, from Again Faster. Check it out.
Nick Momrik's Fitness Logs 