DWM Tues 5/12/15

Tues 5/12/15:
Felt pretty good after some nice sleep the night before.

AM ICE
I 8
C 8
E 10
This was a reasonable session. Still kind of frustrated with the freestanding HS holds, but I feel like this is something where I’m gonna keep practicing on the wall and not really know how much better I’m getting until I test it out in the open. I got to this this work with my buddy Luke, which was awesome, but sometimes it can be a little distracting because we have too much fun.

AM
A. Freestanding HS Hold Practice – 10-15min (start w/ wall-facing HS holds attempting to remove feet from wall….progress into full FrHS hold)
This went better than the previous time, but I know I still need work. Video below.

B1. 6″ Deficit Strict HSPU – 8 x AMRAP UB: rest 30sec
These were pretty damn good, my scores were 13, 9, 8, 8, 6, 5, 5, 4 for a total of 58 reps.
B2. Wall-facing HS Hold – 8 x 30sec UB; rest 3min
Holds were good, not issues. My shoulders were pretty damn smoked by the later rounds. Videos of all 8 rounds are below.
Round 1

Round 2

Round 3

Round 4

Round 5

Round 6

Round 7

Round 8

C. Strict Lean-away CTB @4111 tempo – 8 x AMRAP UB; rest 3min
The most difficult part here was the tempo. Not much else to say besides that. My scores were 5, 6, 5, 5, 3, 4, 4, 5 for a total of 34. Videos below.
Set 1

Set 2

Set 3

Set 4

Set 5

Set 6

Set 7

Set 8

+
Run – 6 x 400m @ 1mi pace; rest = work
*target HR is 170-180 BPM (Threshold)
This was easy. I was trying to run at a 6 minute pace, so 1:30 a lap and I was pretty easily coming in around 1:20-1:25 the whole time. It’s always encouraging to know I can still run pretty well even though we don’t do it often.
+
AD – 20min @ Rec pace (100-120)
Easy ride, nothing to report.

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