part 1:
10 min D-ROM warm up
+
5 sets:
10 toes to bar easy and slow
rest 20 sec
30 sec FLR on floor
rest 20 sec
2 min alt'ing light KB snatch - few reps/arm
rest 20 sec
10 pistols/leg
rest 1 min
+
10 min stretching head to toe
rest 4+ hours
part 2:
5 min @ 90% aer:
5 burpees
10 double unders
(rest 3 min)
5 min @ 90% aer:
row 150 m
5 push ups
(rest 3 min)
5 min @ 90% aer:
5 kbs light
5 box jumps consistent
(rest 3 min)
5 min @ 90% aer:
run 100 m
10 sit ups
(rest 3 min)
5 min @ 90% aer:
10 double unders
5 burpees
Part 1:
Used 20# dumbbell for the kb snatches. Still having trouble staying on me heel for the pistols but working on it.
Part 2: (2 hours later)
7rnds + 8 reps
5rnds + 83m
10rnds + 8 reps
5rnds + 35m (20" box, 1pood)
8rnds even
Pistols are looking a little more controlled. That's good. Another idea might be to try doing them with a 10# plate under your heel. Just play with it some day, see if it is easier to stay back on the heel while you're doing it. It might not be, but if it is, then you can work on doing them that way until it gets really comfortable, then move back to flat footed on the floor. Experiment with it and see if does anything.
ReplyDeleteThe only time I ever wish I was short is when I see a short person doing pistols, or maybe overhead stuff.
Part 2 looks like it was awful.
Do you get the difference between 90% Aer, and 90% effort?
It took me a few tries before I figured out what the intended response was.
DO you have a plan for what you're going to do for training while you're in Maine?
So I know that I can do pistols pretty well when I have my lifting shoes on, or with the plate under my foot. I wanted to try and do them in these super flat shoes to challenge myself - is that okay? Or should I switch shoes or go with the plate?
ReplyDeleteI may be able to get into an open gym time once or twice while I'm in Maine, but if not I will visit other gyms and do their workouts instead. There is at least one pure running workout on the blog right now that I can fill in as well, and since I'm probably going to go back on the day with the blog, I'll keep an eye on the posts throughout next week for anything I can do with very little equipment (like, only a jump rope).
I decided not to work out today because after the drive to and from raleigh, getting my furniture sold, and showing my house to the cleaning lady, I am wiped. I'm going to work out Mon and Tues morning at my house. I fly out Tues evening.
Yeah, that's fine on the pistols. I'm just making suggestions for things to try and see what happens.
ReplyDeleteSounds like a plan. I wasn't sure if you were going to try and train, or do a deload, get a massage, do a little yoga, etc.
Have fun on vacation. Try to relax and clear your head if you can. Get outdoors, it's got to be gorgeous up there right now. Eat a lobster, some chowder, blueberries. I'm a little jealous. Tell your mom I said "hi".
I worked out twice on vaca, and I tried acupuncture. Interesting experience ;) And I definitely ate some lobster and blueberries...you should be totally jealous!
ReplyDelete