A. Back squats: 4x4 @ 22x1, 2:30 rest between sets
Did at 160lb (75%), same as Tues. Felt good, a bit of discomfort in the left hip flexor - that's where the lingering issues on the left hip seem to be. But nothing bad. Video of 2nd set: https://www.youtube.com/watch?v=KOB_LH4ksCg
B. 3 sets:
1) reverse hyper: 8 @ 20x1 = loaded 15lb//30" rest
2) cat cows: 30" AMRAP//30" rest
3) lateral box step ups: 8 each side @ 40x1 (20" box) //30" rest
4) monster walk forward: 30" (used red band doubled up)//90" rest
Box step ups definitely harder on left side - specifically, harder to control descent all the way down. I tried 24" box but it was too much strain on the left hip flexor. Also felt the hip flexor on the first monster walk but it got better in both movements with each set.
C. 3 sets:
1) dead bugs: 10 each side//30" rest
2) FLR on rings: 30"//30" rest
3) Sorenson hold: 30"//90" rest
Done and done. Nothing remarkable and no issues.
D. 3 sets:
1) 15 KBS @ 24kg//30" rest
2) 8 strict toes to rings//90" rest
Same as C - solid work done, no issues to note.
OVERALL: Good first week, I think. It is definitely a bit tough not doing "regular" crossfit and I was missing the feeling of a tough metcon. But I know what the bigger picture is - this is the time to put in the work to repair and rebuild the foundation. I just need to keep reminding myself of that when I miss the "fun" stuff :)
There will be days with those tough metcons, just can't do those everyday :). Keep reminding ourselves on the priorities and where we are in the season - keep up the hard work.
ReplyDeleteOh yeah, for sure - I know this is exactly the kind of work I need to be putting in right now. Excited to see what the next week holds :)
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