Log 11/20

Good stuff today. Perfect deload week - a nice and welcome break, fun but challenging work, and I'm definitely looking forward to some 1RMs next week. I have conflicting feelings about what's to follow, though. Barbell II is over next Friday, and then it's on to Games training. I know it'll be good stuff, but I'm dreading the return to regular metcons. Specifically, runs longer than 200m and workouts longer than 8 minutes.


A:  Band pushups - tan and blue

I really don't even know how to describe these - bands hanging from the pullup bar, hands in the bands, feet on a box, life flashing before your eyes (hyperbole? probably).  They went better than I would have guessed (maybe I just need to come to terms with the fact that I don't suck at pushups anymore. at least not as much.), but they were tough.

The goal was 3 sets of 8-10. I got 8 on the first set, but just 6 on sets 2 and 3.

B: Multi-depth jumps

Again, difficult to describe, but luckily there is video evidence. Note the awesome music switch for Greg's jumps.




Special guest gangster, indeed. He was sure he wouldn't be able to get these, but sure as shit made at least 2 perfect runs.

We went 5 times through. Zack and I had grand plans to do tricks at the end of the runs; he got a sweet 180 off the last run, but I just never quite had my bearings enough after that 4th tall jump to pull it off. There goes my circus career.


C: DB backward walking lunges

3 x 10 each leg        25# - 30# - 30#

D1: Swiss ball holds

2 x :45? I'm not sure how long he had us hold it. The first hold felt great - way more stable than last week and considerably less effort expended. The second hold, however, went straight to hell after about 15 seconds. My lower back just started to slowly clamp down, and I had to bring my foot down for a few seconds before just barely finishing out the last 10 seconds or so. Really painful.

superset w/
D2: Swiss ball hip extensions/leg curls

2 x 15

These just get worse every week. The second set, I rested quite a bit, and my hamstrings felt like death.


Conditioning:

CFO WOD was 'Black Lung' (21-15-9 box jump, burpee, ball slam)

Ricky swapped kipping pullups for the box jumps and, thankfully, switched up the rep scheme and added in a little rest.

3 rounds:
7 pullup, 7 burpee, 7 ball slam

rest :30

3 rounds:
5 pullup, 5 burpee, 5 ball slam

rest :20

3 rounds:
3 pullup, 3 burpee, 3 ball slam

Perfect rep scheme - my burpees got slow here and there, but I was able to keep moving with some semblance of intensity the whole time. Pullups felt pretty good until the end of the 5s. Ball slams were quick as usual. (I don't know why I dread them so much - it's always where I make up time.) Most importantly, I  beat Zack by 1/2 slam. An important victory after my depth jump trick fail.