9/1/2020
I wanted to get the volume in from cutting the muscle up handstand walk piece short, so I cut off 1 rep and 10ft to get that work in
E3MOM x 9-12 (3-4 times through as you see value and have time for the day)
Set 1 – Row 500m
Set 2 – Ski 400m
Set 3 – AB 30 cals
(aerobic effort for all sets)
Got 3 rounds in as my time was cut short more because I had to stop my clock and close all the bay doors as it started dumping rain. By the time I got done too much time had passed that I saw some relevance in going through one more time. Skiing at 400m was nice because I felt like I was staying aerobic @ a good pace.
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EMOM x 12
Min 1 – 20-25 sec hollow rocks
Min 2 – 20-25 sec arch rocks
Min 3 – 20-25 sec hanging active arch/hollow from bar
Min 4 – 30 sec parallette shootthroughs
done
9/2/2020
Ischemic preconditioning warmup
Bike erg 3-5 min with light occlusion on upper legs, directly into
15-20 air squats/lunges/wallballs
I left my knee wraps at home on accident so I had to get creative with occlusion, but really liked this warm up
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remove occlusion and continue a specific dynamic warmup
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Bike erg 2-3 min with light occlusion on upper legs, directly into
15-20 reps of wallballs/heavier wallballs
remove occlusion and move into higher intensity warmup
After this one, I felt so good and wanted to just go right into training. But i knew I needed to get some row prep in, but I did thoroughly like the occlusion work for prep. Wish there was an easy way to occlude the shoulders as that normally gives out long before legs do in higher rep wall ball pieces.
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3 sets, start a new set every 8 min
Row 2 min @ 50-100 cal/hr FASTER than your 19.1 pace, directly into
60 wallballs for time, start with a big unbroken effort each set
2:43 (35-15-5-5) – 2:41 (33 – 11-11-5) – 3:27 (22-11-11-16) – 1st round on row, help 1300 for about 75 seconds, this was much higher than my intention but I thought just roll with it and see what happens. Second set was closer to 19.1 pace and had to fight to keep getting back to that 50+ area. And 3rd set, I was smoked, It was a huge fight just to keep my effort in the 1100’s and transition the first set of wall ball was not fast, breaks bt sets were longer then they should be.