Tuesday -
AM
4 minutes of work @ 80-85% aerobic effort:
3 muscle-ups
Row 200m
--3 min recovery
4 min @ 80-85%:
5 HSPU
9 russian kbs - 32kg
--3 min recovery
4 min @ 80-85%:
7 chest to bar chin-ups
21 air squats
--3 min recovery
4 min @ 80-85%:
10 Walking Lunges - carrying 24kg KB in right hand
50ft Bear Crawl
10 Walking Lunges - carrying 24kg KB in left hand
50ft Bear Crawl
--3 min recovery
4 min @ 80-85%:
60 sec AD
60 sec Box Jump - 30" - step down each rep
results:
1) 3 rounds + 145m row
2) 7 rounds + 3 KBS
3) 6 rounds
4) 3 rounds
5) Airdyne dropped second set, BJ's = 15/16
results:
1) 3 rounds + 145m row
2) 7 rounds + 3 KBS
3) 6 rounds
4) 3 rounds
5) Airdyne dropped second set, BJ's = 15/16
PM
Skill/breathing session:
10 min Row @ 50% effort
+
10 min foam rolling/glute activation work/stretching/GH Sit-ups - 60 total reps
+
10 min Airdyne @ 50% effort
+
10 min tech work - few reps/practice - Turkish Get-ups/Hand Stand Holds
+
10 min Row @ 50% effort
Results:
rowed about 2:08/500m pace
foam rolled calves/hamstrings/traps + glute activation+ 60 total GHD situps
airdyne completed
stetched calves/hip flexors + handstand hold practice = not very good
rowed about 2:07/500m pace
stretched hamstrings
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