July 30, 2015

Was feeling good, wanted to work out any potential soreness in shoulders. Did a "movement challenge" / mobility program I'm trying out for classes and a light aerobic "metcon". Feeling good.

Warmup: Ido Portal Scap Routine - 8 Reps each movement x 4 Sets + Banded Squats +

3 SETS:
A1: Transverse Bridging (3 Levels) x 10 Reps (or 5 Each Side); 30 Sec Rest
http://www.agatsu.com/agatsu-movement-challenge-week-23/
A2: Monk Sit Ups x 10 Reps (Perfect, strict, and slow); 30 Sec Rest
http://www.agatsu.com/agatsu-movement-challenge/

MY 2nd SET - VIDEO: https://youtu.be/Z43of2Zd-7s

3 SETS:
B1: Inchworm Push Ups (Scaled options) x 8 Reps; 30 Sec Rest
http://www.agatsu.com/agatsu-movement-challenge-week-24/
B2: Prisoner Squats x 8 Reps; 30 Sec Rest
http://www.agatsu.com/agatsu-movement-challenge-week-25/

MY 2nd SET - VIDEO: https://youtu.be/e5-sdXWhnA8

Aerobic work - wanted to get some KBS in as competition coming up will have them.

5 SETS - 2 MIN REST BETWEEN:

400 M RUN 
15 UB KBS (16kg)
30 DUBS 

• All runs were 2:30 PACE / HR hit 160 every time (still labored breathing but steady and smooth, focused on mid foot strike, heel pull, stride)
• All KBS OH and UB / HR down to 148-150bpm
• Dubs UB for 4/5 Sets HR down to 137 ish
• All sets within 5-10 seconds SUB 4:00