AM
Stage 2 workout with RC/GHD/third movement
252 – Man this is exactly what I needed…..a good humble experience that identified itself as growth……for starters I took some anti-inflammatories in the am to minimize elbow pain, i hate doing that but i know we need to get some work here. I also did know rope climbs in warm up, just wanted to minimize the wear, tear and pain/discomfort until it mattered. Well the first 6 it showed that it’s been a while. Between the hip flexor fatigue and lack of doing them recently the first 6 was a huge struggle, but most of that was confidence in myself and my rope climb technique. The round of 5 was much much better and smoother and felt like there was major improvement from the first group. We have done a good job of accumulating ghd volume and I feel I tolerated it decently today, but getting ⅓ of the work right out the gate took its toll around the rep 40 range. I did 25/15/ and 5’s with quick breaks on my hips – maybe hitting 25 out of the gate might or might not have been the smartest thing to do, I felt good in most of the next set but started feeling like I was slowing down with contraction speed. Pistols I’m not super fast with but I can grind and keep moving, set of 60 wasn’t as smooth as I would like but the set of 50 was good, i think I got those done in a little over 2 minutes and allowed me to get back to the ghd and chip away.
Moving forward, I definitely need to get some more rope climb work, a lot of things clicked today in the round of 5 and the J-hook drill could be valuable. It will be a delicate balance for pain and tolerance. I am willing to use some anti-inflammatories to handle it but don’t want to over use or rely on them. I will definitely hit the J-hook drill up on my own regardless if you have that planned in write up or not. I will say, and this is trivial and me being a delicate flower, but I was a little concerned about the rope rubbing my shin raw where my knee sleeves weren’t. Wearing some longer socks and a better guard i’m sure would help allow me to expend more energy on working instead of worrying.
PM
Stage 2 workout with row/WB
10:33 – had a really aggressive wall ball plan and I bailed on it pretty early on. Didn’t see the value in fighting for it when I knew keeping a high row pace was more valuable, especially knowing I could take short/quick breaks and it wouldn’t hurt me all that bad. Done with wall ball at 4:3something, row was 90% of the time above 1200 – i was happy that I got up to 1200+ in 3 strokes, i dipped below 1100 a little bit and even a few strokes into the 1000…..my strategy that i developed was row 20 long hard strokes about 24 spm and then 10 or 11 hard not worrying about spm but trying to get into 1300/1400 range – i did this until 30 cals to go and I thought about doing a 10 and 10 but i looked at the clock and said fuck this i don’t think i can get sub 10 but i would like to make the effort as if i could