Afternoon/Evening Session
1. conditioning a. 400-300-200-100M forward facing sled drag
12 - 10 - 8 - 6 D-ball to shoulder (150lbs)
(weight increases on sled each round -- 90-135-180-225 loaded on sled)
(coach 4:30 class)
2. Mobility
a. rollout calves/achilles
b. rollout spinal erectors
c. crossover activation
3. warm up
a. 3x 40ft OH medball lunge, 10 glute ham raises, 50ft HS walk
4. movement
a. 5x3 hollow-arch kips + pull to ribcage
b. for time: 1-2-3-4-5-6-7-6-5-4-3-2-1 ring muscle ups
5. core
a. 1 set max ghd sit ups
(rest 2:1)
b. 1 set @ 1/2 max ghd sit ups
(rest 2:1)
c. 1 set @ 1/4 max ghd sit ups
6. lifting
a. 4 supersets of: 10 good mornings, 8 single-leg split squats (e/l) w/ kb's
Results
1. 19:54
2. a. done
b. done
c. done
3. done (used 14lbs ball)
4. a. done
b. 11:24 😞
5. 60 reps, 30 reps, 15 reps
6. 95lbs for good mornings, 35lb kb's for squats
Notes
1. I knew this would be tough but still underestimated it. Those sled drags were brutal (more mental than physical IMO). Starting to get a good feel for the d-ball.
2. muscle ups were awful. don't think my nutrition was good enough surrounding the sled pull/d-ball, plus 3rd day of a long, and tough 3-day stretch.
3. Not necessarily a max set at 60, but didn't want to do too many more reps than 100 total, so 60 was about the right number to hit. It was challenging to get there, but had some more reps in the tank.
4. wasn't worried about going heavy on the lifting, but rather positioning. front squats were originally also programmed for today but lower back needs a little break from lifting (especially squatting) heavy.
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