DWM Fri 8/14/15

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Fri 8/14/15:

Aug-14
AM
Row – 3min @ 65%
Row – 2min @ 75%
Row – 1min @ 85%
+
Thrusters – 3x 15 for time @ 115#; rest 3-4min (complete recovery)
28 sec
27 sec
27 sec
All good here, last 3-5 reps got difficult, tried to focus on breathing and head position like Max mentioned. Videos below.
Set 1

Set 2

Set 3

+
Rest 5min
+
60sec Row @ 2k pace
20 Burpees (goal is to hit these in 60sec)
60sec Row @ 2k pace
Rest 3min
x3 Rounds
Made them all with 90% of pulls under 1:45 & all 3 sets of burpees around 50 seconds. Worst part was first 10-15 seconds back on the erg. Video below.
Round 1

Round 2

Round 3

+
60sec Row @ 2k pace
20 Box Jump Overs @ 24″
60sec Row @ 2k pace
Rest 3min
x3 Rounds
These were rough. I wasn’t anticipating the box jump overs being so difficult. I kept all rowing under 1:45 the whole way. I went lateral for round 1 and everything in my lower body got super hot, major fatigue, I pushed through with some short 1 second rests. The next 2 rounds I faced the box, this was much easier even though it was still pretty damn hard. Videos below.
Round 1

Round 2

Round 3

+
IPSC
CS Rec / Plyo
Got some solid mobility in here, but I was visiting another gym, so I didn’t have access to CS. I spent a good 45 minutes working on my hips, ankles and shoulders though.

While its top of mind, I was talking to a guy about scap mobility and he basically told me mine wasn’t so good. I’ve known I’m a little internally rotated, but didn’t realize just how locked up I am. Do you have some good protocols or any specific videos I can watch to work on this?

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