A Dozen Planks

Came home from up north this afternoon. I did a round of back stretches this morning. Headed out to the garage before 5.

Warm-up

• Crossover Symmetry Activation
• 5:00 Air Dyne (AD2) – 2.4km

Midline

E2M 24:00

• 1:00 Plank
• 10 Back Extensions

I did the first 8 planks on elbows and the last 4 on my hands. Had about 30 seconds of rest each time through.

Conditioning

2 Sets

• 6 Rounds
  • 30s Ski Erg
  • 30s Rest
• 3:00 Rest (did rest 3:30 total after the 6th)

I did 3 sets of this back in August, but I guess I didn’t rest the extra 30 seconds between sets. My best interval back then was 140 meters with a 138 as well, but the other 16 were all 137 and below. Today I was over 140 for all twelve by going 143-143-142-141-142-142 and 142-142-141-141-143-143. That took a lot out of me.

I cooled off with 5 more minutes on the Air Dyne, but really slow, only going 1.93km. Then I did Crossover Symmetry Iron Scap and will do another round of back stretches tonight. I’m already noticing a pretty big difference in my hamstrings after about 2 weeks now. Most of the time I do it while watching TV so it doesn’t even take my time away from anything else.