DWM Mon 8/24/15
Got some solid sleep last night and took a 1 hour nap during the day. My body felt like it needed the sleep, so I wanted to make sure I gave it the rest it was asking for.
Row – 10min general prep
Legs are still pretty sore and tight from Friday & Saturday. Glutes & hamstrings most notably. Those damn lunges get me every time. Felt better by the end of these 10 min though.
Row – 4 x 15sec @ 100% effort; rest 60sec
Rest – 2min
Kind of enjoyed this, mainly because I’m on this thing so often now I’m constantly working on my stroke and trying to find more power. I was able to get down to 1:19 a couple pulls and stay consistent at 1:20-1:21 through the 15 seconds each round. HR photo below.
Row – 12min @ EN2 (140-160 BPM)
Rest – 30sec
Row – 10min @ EN3 (160-170 BPM)
This was alright, my right hip started acting up (felt like it wanted to cramp, but it wouldn’t do it all the way) in the second 10 min @ EN3 and that wasn’t very fun, but I was able to push through and keep the HR and pace. There is a bit of a lull during that same section because the cable guy was at my house working on our internet and I needed to sign something for him, so I paused the clock and signed it and then hopped back on the Erg. HR photo below.
EMOM for 18min
Min-1 – 1 Split Jerk @ 90% – 285
Min-2 – 1 HBBS @ 85% – 325
Min-3 – 1 Sumo DL (tough) – 365
These were really god, I felt super strong on the split jerk, never any trouble getting it up, the back squat felt good and the sumo deadlift was good also. Video is below.
Odd – 5 Muscle-ups
Even – 10 GHD Sit-ups
No trouble here, just gotta make sure I get to the gym earlier on days I have MUs because our 5:30 pm class is usually big and having the rings in the middle of the room kind of screws with that class. Video is below.
Mobility – 20min
Worked on hips, psoas, ankles, overhead position for shoulders and lats.