Decided to do this workout on Friday so that I could check out Friday open gym, and attend a social event Thurs night (still made it to bed by 9:30!).
part 1:
10 min run based aerobic warm up
+
5 sets:
1 min FLR on rings - perfect low back position
20 mountain climbers on floor
20 pistols - slow and perfect
AMRAP strict chin ups - pause 1 sec at bottom LOCKED
rest 1 min
+
10 min run based cool down
rest 4+ hours
part 2:
10 min @ 90% aer:
10 wall balls
5 burpees
15 double unders
5 toes to bar
(rest 5 min)
10 min @ 90% aer:
25 m bear crawl
10 burpee jumping chin ups - bar just out of reach
15 double unders
(rest 5 min)
10 min @ 90% aer:
10 ball slams
25 farmer's carry moderate
10 lunges
Part 1(done at home):
Warmup -took a jog around the neighborhood.
Pullups were 9/6/6/6/6 - I probably could have done more on the second set, but I felt like I had held more than 1 sec at the bottom so I stopped. The sixth one on the other sets was tough.
Pistols were slow at first, a bit faster in the middle rounds, then I had a couple squirrely ones in the last set. I know that posterior chain flexibility is an issue for me, and I can see it here when I'm in flat shoes and still can't keep my balance on a completely flat foot. I feel how tight my calves are.
part 2:
10 min @ 90% aer:
10 wall balls
5 burpees
15 double unders
5 toes to bar
(rest 5 min)
10 min @ 90% aer:
25 m bear crawl
10 burpee jumping chin ups - bar just out of reach
15 double unders
(rest 5 min)
10 min @ 90% aer:
10 ball slams
25 farmer's carry moderate
10 lunges
6rnds even, 3rnds + crawl + 6 burpee PUs, and 8rnds + 10
Used 14lb med ball, 45lb dumb bells for farmers walk, and 20lb slam ball. Everything was unbroken except for 2 sets of trippy double unders one each in the first and second workouts.
The second amrap was by far the worst. In the heat in the back corner of the gym I wanted to puke everytime I went down for a burpee. It was just slow, but I tried really hard to stay mentally 'in it' and push myself to keep moving. 1st and 3rd amraps felt better, and I held a pace pretty well all the way through.
I had the chills after laying down on the ground at the end. That was a new experience for me. Made sure I drank water and ate right away and felt fine after.
A few questions for upcoming workouts:
What is a DROM warm up?
For 1 1/4 standing press @ 3021, it's to the eyes, back to the shoulders, then press up. Should the final press up be 2 seconds, or should the whole up-down-up be 2 seconds?
Pullups were 9/6/6/6/6 - I probably could have done more on the second set, but I felt like I had held more than 1 sec at the bottom so I stopped. The sixth one on the other sets was tough.
Pistols were slow at first, a bit faster in the middle rounds, then I had a couple squirrely ones in the last set. I know that posterior chain flexibility is an issue for me, and I can see it here when I'm in flat shoes and still can't keep my balance on a completely flat foot. I feel how tight my calves are.
part 2:
10 min @ 90% aer:
10 wall balls
5 burpees
15 double unders
5 toes to bar
(rest 5 min)
10 min @ 90% aer:
25 m bear crawl
10 burpee jumping chin ups - bar just out of reach
15 double unders
(rest 5 min)
10 min @ 90% aer:
10 ball slams
25 farmer's carry moderate
10 lunges
6rnds even, 3rnds + crawl + 6 burpee PUs, and 8rnds + 10
Used 14lb med ball, 45lb dumb bells for farmers walk, and 20lb slam ball. Everything was unbroken except for 2 sets of trippy double unders one each in the first and second workouts.
The second amrap was by far the worst. In the heat in the back corner of the gym I wanted to puke everytime I went down for a burpee. It was just slow, but I tried really hard to stay mentally 'in it' and push myself to keep moving. 1st and 3rd amraps felt better, and I held a pace pretty well all the way through.
I had the chills after laying down on the ground at the end. That was a new experience for me. Made sure I drank water and ate right away and felt fine after.
A few questions for upcoming workouts:
What is a DROM warm up?
For 1 1/4 standing press @ 3021, it's to the eyes, back to the shoulders, then press up. Should the final press up be 2 seconds, or should the whole up-down-up be 2 seconds?
So, you know where the weak point is for you in Pistols, work on that once or twice a week.
ReplyDeleteTry it barefoot, set up your camera, and try to go as far down as you can without picking up your heel. Be slow and controlled. Watch your video and see where you are starting to come up off the heel.
Make a note if you are feeling something in particular here. Work on trying to get past that point without raising up, once you have that down, you go a little further. THe trick is to be able to do a full pistol, staying flat footed, slowly with control. It's going to be hard and kind of frustrating after say, a deadlift or heavy clean day.
DROM Warm Up-
DROM = dynamic range of motion
Think "Catalyst" warm up. Movements that are dynamic as opposed to static(couch stretch being static, for example). The Catalyst warm up, done completely through, controlled, smooth and continuous, takes about 10 min.
1-1/4 press-
The way I read this is :
2sec press to eyes, lower 3 secs to chest, 0 pause, 2 sec press to top, 1 sec pause at top.
I could be wrong, but that's what I think.
Think about lowering a standing a press. Lowering from all the way overhead is really tricky, and I can see how it would be more uncomfortable on the shoulder JOINT, rather than the muscles. But the from eye level, to ride it down, that sounds like a tough negative that is going to smoke your delts.
Good luck with that.
Thank you for the explanations! And yes I totally agree on the pistols. I definitely was aware of it and kept it in mind today. Next week 100 pistols are programmed in again so I will certainly be getting some practice!
ReplyDeleteJust added part 2 results.
I know that ideally I should take tomorrow off but it's the only I can get to the pool. I'm excited as Dulce is supposed to come and help me with my flip turns.