Up and ready for another week of getting stronger and faster. Temp was great out at 5am this morning. Slept with the window cracked just a little bit. Felt like a nice Spring morning when I got out from underneath the covers this morning. Big things going on today. Today marks the 3 week countdown for wrestling season, the start of some new strength training, and tonight is the first Olympic weightlifting class at Prevail...very excited!
Strength
Back Squat 70%(250 + 50) x 5 x 5
* 50lbs of the 70% are hanging KBs from the bar
- We've gone through some pretty intense cycles the last 4 weeks, so before we got into a new one I wanted to take it down a notch and deload.
- Adding the hanging KBs really brings the focus on stabilizing the core and maintaining balance through the range of motion. I initially thought I may have overshot the percentage on this one, but after going through it...it was spot on. The sets were intense, but not grueling and that's what I was looking for.
- Definitely felt the pull of the bells through my core and it made my hips and glutes work a lot harder than just squatting alone. The bells really stepped up the intensity on a lighter load day.
WOD
1000m Row
5:00 REST
1000m Row
= 3:34 (24 s/m; 1:42/500m) + 3:38 (32 s/m; 1:49/500m) **damper @ 7**
- This wasn't that bad. I actually really enjoyed this rowing WOD. Harv has been having us lower our strokes per minute during warm up rows and I've really been hitting a groove during those rows. I felt real comfortable during both rows. I really wanted to try and be consistent between the two rows. I could have done much better on my 2nd row had I not gotten the farts right around 650m left. I ate a bunch of crap watching the Super Bowl yesterday and it caught up with me. I was maintaining a good 1:50 pace and then had to take it back to 2:00 for awhile, because you just can't trust a fart especially on the rower!
Cash Out
20 - 10 (12-5-3 --- 8-2) T2B
- My kip is starting to get better and better. The ring work is paying off. I got into a real nice groove for the 12 & 8 and then had to readjust my hand and just couldn't find it again.
20 - 10 Push Ups
- Did these on a 45# plate to keep my back rigid. C2D no hand release. Should have done more. :(
Farts my friend, can quickly become a start and with 650M left, it will determine what you're made of and what's truly most important to you.
ReplyDeleteGlad you hung in there and didn't soil yourself.
Rookie.... HA!