Log 11/10

Last catch-up post!

A: Pistols

3x5 each leg unbroken

While my HSPUs have managed to improve without any direct practice, my pistols... have not. I used a purple band hanging from the pullup bar to help me get past the sticking point. The first set, I held on around the middle of the band; the second set I held on about 1/4 of the way up the band. For the third set, I tried unassisted, but only got 3 on the right and 4 on the left (and really, not eve that - I think my heel grazed the ground a couple times). So I rested a couple minutes and went back to 1/4 band or a little less. Felt good to do these again.

B: Press w/bands

8x3 44-44-44-44-44-44-44-49-49

These were not fast this week. Not terrible, but not as good as last week. My left arm just didn't want to fire. Blah.

C: Med ball granny toss (the first version in the video) - 14#

3x12

These were a little awkward at first, but lots of fun. Nice to get outside.. even nicer now that November is acting its age.

D1: Glute-ham holds (set up like a GH situp, then just hold level)

2x:30

Brutal. These are really difficult for me. My shoulders felt like they were going to come out of their sockets, I had to stay so tense.

superset w/
D2: Weighted hip extension (on swiss ball)

2x12 w/50#


Conditioning:

We did a version of Wednesday's CFO WOD - 3 rounds of 3 complexes, 200 m run.

I just used 88#, because GH holds did a number on my back. (My slow-ass presses probably didn't do me any favors there, either.) These were tough - an 88# back squat should NEVER feel that heavy. I'm sure my 3rd round was my fastest - Reba thought we were supposed to rest between rounds, which put me in striking distance on that last run. She was in a zone with her headphones, so I snuck up on her and we sprinted it out the last 100 m. It felt awesome - I love a good sprint-to-the-finish.