2/23
10 min @ warmup pace
10 cal row
6 ring rows
4 ring dips
5-10 sec freestanding HS hold
done
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J-hook practice with hands on pullup bar – do 5 sets of 3-4 reps, goal of using leverage from pullup bar to lean away a little more and get feet higher for the hook. rest as needed
(https://www.facebook.com/pamelagnonGym/videos/506201559795226)
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3 rope climbs for ‘efficiency’, not necessarily for speed but dont take too much time between either. think about big jump to start, arms long as you lock in your high hook, then stand with legs. new set every 3 min x 3
Set 1 was ok, set 2 got caught up on the clocked and started rushing things, set 3 really slowed down and felt great here, but descent was a little off. Did 2 extra reps and felt much better. (update from Wednesday, elbow is a little flared up so will spend a ton of time doing some eccentrics and isometrics)
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Dip swings on rings x 5-6, rest 60 sec x 4 (goal will be to feel some upward elevation as hips open, https://www.youtube.com/watch?list=UUCDN1sR31E6uSu6TJvaTijQ&v=3MzTsLrYSNo&feature=youtu.be)
done
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Aerobic support
10-20-30-40-30-20-10 cals each of
Row
Bike
Ski
not for time but move steadily throughout, holding sustainable paces at each step, allowing breathing rate to rise comfortably
Took just under 40 minutes…..row comfortably was in upper 1000’s with not a ton of effort. Bike was around 288 watts, just couldnt dig in there and comfortably push in the 300’s and feel sustainable. Ski was in upper 900’s
2/24
10 min @ warmup pace
Row 250m
3 muscle cleans
3 zombie squats
3 strict presses from front rack/3 strict presses from back rack
3 close grip OHS
(start empty bar, add light load as you go)
Close grip OHS is slowly starting to feel like the mobility I had previously
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Power clean triples x 3 sets, less than 6 sec bt reps, rest 3 min x 3
185-205-22
Power clean doubles x 3 sets, less than 10 sec bt reps, rest 3 min x 3
235-240-242.5
Power clean singles x 3 reps, rest 3 min x 3
245-250-255 – 255 actually felt way better than the 250
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DSGN overlap
For Time:
100-ft. dumbbell overhead lunge – 50#/35#
25 dumbbell box step-ups (1DB to 24/20)
25 strict handstand push-ups
100-ft. handstand walk
25 strict handstand push-ups
25 dumbbell box step-ups (1DB to 24/20)
100-ft. dumbbell overhead lunge – 50#/35#
18:31 (9:27 at finish of handstand walk 15:2? To finish 2set of strict Hspu. 1st shspu was 6-3(came off walk) 1 and then reset a little snd didn’t want to burn out before hs walk. Quick transition and only got 10ft so decided to pull back a little b/c I knew that next set of shspu was going to be really really tough and it was. I think I finished the first set of hspu @ 6ish and definitely could have pushed that pace if i had to. neck/trap was a little stiff throughout the am so i do think that played a role a little but not much overall
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Pistol/GHD exposure
EMOM x 10
Odd min – 12-14 alternating pistols
Even min – 12-14 GHD situps
14 pistols, did 14 ghd on the first set but thought that might not be smart since I haven’t had consistent exposure there so finished 12 the rest of the way.