Day 3: Active Recovery
~30 min easy run, hip did fine
~15 min moderate rowing
Mobility: ROMWOD, foam rolling, shoulder+hip work
~30 min easy run, hip did fine
~15 min moderate rowing
Mobility: ROMWOD, foam rolling, shoulder+hip work
Day 4
A1. Weighted pull ups; 3-5 reps; rest 30s
A2. Push ups; 10-12 reps; rest 30s
A3. Strict CTB Pull ups; amrap in 20s; rest 2 minutes x 5 sets
1 = 4/4/4/3/4 (struggled to eek out that last rep but knowing it was the last set figured I should do it)
2 = 12 each set, easy
3 = 9/8/8/7/6. HARD...but I suppose getting better?
1 = 4/4/4/3/4 (struggled to eek out that last rep but knowing it was the last set figured I should do it)
2 = 12 each set, easy
3 = 9/8/8/7/6. HARD...but I suppose getting better?
B. Backwards sorensen hold (GHD sit up position); 20-30s, rest 60s x 3 sets
Held for 30" each set, challenging but did not cause any hip issues at all.
Held for 30" each set, challenging but did not cause any hip issues at all.
C. 24 Minute Alternating EMOM
1st: 40s ski erg @ 85%
2nd: 10 Pendlay Rows @ 85lbs
3rd: 40s Row @ 85%
4th: 10 burpees over bar
Shoulder was fine through all of it. SKI = 1:57-2:00/500m pace; PENDLAY = unbroken every set, fast; ROW = 1:50-1:55/500m pace; BURPEES = 20-25 seconds. Hitting the ski after the row-burpee stretch was the hardest part for sure. This felt like the closest I've gotten to a WOD in a while :)
Shoulder was fine through all of it. SKI = 1:57-2:00/500m pace; PENDLAY = unbroken every set, fast; ROW = 1:50-1:55/500m pace; BURPEES = 20-25 seconds. Hitting the ski after the row-burpee stretch was the hardest part for sure. This felt like the closest I've gotten to a WOD in a while :)
No comments:
Post a Comment