Day: December 28, 2015

Almost 10, but Sub 40

Coached this morning and then got in my workout after class. Starting the new cycle of gymnastics work.

Skill WOD “Be the Master of your Volume” Week 1 Day 1

Warm-up – 3 Rounds for quality

  • 10 Pass-thrus
  • 10 Bridge Rocks
  • 10 GHD Heel Drives
  • 3 Inchworm Push-ups
  • 10′ Crab Walk (forward & back)

Mobility – 5 Sets

  • 10s Bottom of Ring Dip Hold
  • 1 Skin the Cat (2s pause in hang)

Test Your Max

  • 1 Set of MAX MU
  • 4 Sets @ 60% with 2:00 Rest

Got 9 and barely missed the 10th. Rounded to 5 for the drop sets. Made each set but the last two were close to missing; caught in a super low dip.

Strength Accessory – 5 Sets

  • 5 Strict Ring Dips
  • 5 Ice Cream Makers (banded)

Used the black band. Those were interesting. In the 4th set of ring dips something really weird started to happen in my left shoulder and bicep and then I couldn’t lift my arm until I moved it all around. Nothing like that has ever happened before.

Conditioning

3 Rounds

  • 250m Row
  • 2:00 Rest

Been wanting that sub-40 and got it. Went 39.7, 41.1, and 42.2. Boy do I start to hit a wall in the 2nd half of the rows after that first attempt. Legs start to burn hard, hamstrings feel like they are cramping up, and just can’t push like I want to. I decided on 3 sets before starting, but almost called it quits after setting the PR. Glad I gutted it out.

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Headed back to the gym at 4pm. Warmed up with 3 sets of 8 Reverse Hypers using 210#.

Strength – Back Squat

  • 10×45#
  • 6×135
  • 3×225
  • 3×255
  • 3×285
  • 3×315
  • 3×335
  • 3×350 (PR)

Wore my belt for the last 3 sets. My goal heading in was to get 350 and it was solid. A few weeks ago doing a double with 353 got loose, so really happy. Most 1 rep max calculator formulas put me at over 370 now. Getting there!

Midline

  • 100 Sit-ups

Been awhile. Was on a solid pace but the last 30 reps got rough. Managed a 1 second PR with 2:58.

Wanted to get in a solid day of work with a storm coming through. I do not plan on leaving the house tomorrow except to take out the trash. Will probably do some active recovery.