Open workout 22.1
8+1 – 241 – was pretty disappointed in myself after and feel this is pretty average. But calmed down a little and move on. This isn’t a great score i know but pretty sure it will be enough so ready to move on. Knee is a little achy after that fact but will be fine. Elbow is a little irritated from the snatch but that’s nothing new so we are good otherwise. Haven’t watched video yet and i’m sure it would frustrate me even more. My self diagnosis is transitions were good but getting back to the wall started to bleed a second or two in the last few rounds, some becuase i could feel being dizzy as shit. I know a few rounds of wall walks I had to take a few breaths and hand on the db but not picking it up immedeately. Box jump was just all over the place, started breaking them up but I felt a lack of coordination on some that weren’t smooth and lost balance a rep or two here and there.
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Machine based cooldown (8-10 min bike/row ski)
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Back decompression
Wall assisted glute bridge hold x 60 sec, rest 2 min x 2-3, tuck your pelvis under and pull down on wall through hamstrings – https://www.instagram.com/p/BnTq6lSFfJJ/?taken-by=defrancosgym
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A1 – Ostrich walk 50ft, rest 30 sec
A2 – Quadruped rock backs x 6-8, rest 30 sec
A3 – Pigeon pose hold 30 sec/side, rest 90 sec x 3 sets
This felt amazing
B – Russian baby makers x 5 reps for tension in bottom of squat and hamstring release at top, 3 sets
Good stuff
C – Prone scorpion twists x 4/side + Supine scorpion twists x 4/side + 90/90 shin box switch x 4/side, rest 90 sec x 3 sets
Perfect back decompression
2/26 (support/recovery focus)
3 times through, easy effort
Bike 800m
Ski 400m
Row 400m
It took 2 and a half rounds to loosen up and feel like blood was flowing to the low back
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3 times through, for quality
Banded psoas march from supine x 6/side
Band resisted hip thrusts from bench x 12 (squeeze butt at top)
Star plank x 10 sec/side
The banded psoas felt really good and minimal ab/hip discomfort and got better each set.
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4 sets, not for time
Forward bear crawl 50ft
Reverse bear crawl 50ft
Crab walk 50ft
2 min easy bike
Crab walks never get easy.
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3 times through for quality
Empty bar tempo OHS @ 3232 x 3 (each rep is 10 sec)
40 DU’s
5 strict pullups with controlled negative
40 DU’s
This felt really good to sweat and move with some focus on quality