A. BB Back Rack walk; 90s @ moderate load/moderate turnover; rest 2 minutes x 5 sets **Heavier**
Done @ 190 (+15lb from last week). Solid.
B1. Farmer Carry; 70lbs/hand; 45s; rest 20s
B2. Front Rack KB carry; 35-44lbs/hand; 45s; rest 20s
B3. Hanging L-Hold @ comfortable height; amsap; rest 2 minutes x 4 sets
Done and done. Grip was struggling by last L-hang, otherwise all good.
C. Arms Only Assault bike; 30s on/30s off for 12 minutes
Done with better average watts across all sets than last week - once I got going each set, watts never dropped below 250, average ranged from 300 to 270 over the 12 sets.
Rest 5 Minutes
D. Ski Erg; 30s on/30s off for 12 minutes
Felt better coming off the bike than last week so started stronger on the ski - average pace 1:55-2:00/500m for first 7 sets but then started to fatigue. By the last 2 sets pace was down to 2:05-2:08/500m. Opposite of last week where I started slow but was able to pick it up, this week I went out HARD and then paid for it a bit :) But still overall better results across the sets as a whole. Still very hard but didn't feel as wrecked as last time.
OVERALL: Another day of strong work getting done. Also, I tested out a little rowing - I can now sit comfortably on the rower seat (couldn't do that a week ago). Can row with a 1/2 to 3/4 stride - can't come all the way forward on the rower because that pulls on the glute too much but a shorter stride is ok at an easy pace. Good to know.I can also do little dips/quarter squats with no pain. Played around with the barbell a bit trying out power clean/snatch movements - I feel comfortable that I can now work light power movements rather than having to be strictly muscle.
Great to hear on the rowing/squat/oly front. I think we are going to stay away from rowing until you can do full pulls without pain since I don't want our body to adapt to pulling how we would have to in order to avoid aggravating our injured area. Same thing for the quarter squats at this point. However I think we can do some more light weight oly work. In general our training here is going well (upper body strength improving - keeping lower body strength - improving energy system work through bike/ski erg) so I don't want to alter things too much unless I believe they will continue this trend. Muscle work may actually still be better for us vs light power type oly work.
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