August 11, 2015

So far, so good this week! Had my partner for comp come in today so interrupted program to work through one of our WODs and strategize for the others. Here's what went down....

Warmup: Ido Portal Squat Routine (10 reps each) + Light Plate routine (10 Reps Each) +


A. Shoulder Scap Routine: https://www.youtube.com/watch?v=vsiNm3WekCo

• done, 8-10 reps each x 3 sets

B. HandStand Trap 3 Press; 8-10 reps x 3 sets; rest 90 seconds https://www.youtube.com/watch?v=f5TcN6wQ-to

• New movement for me - had to bring hands closer to wall than my normal set up in tripod - it's the only way I could flatten my back and butt on wall and press forward without arch
• Managed 6-8 Reps each set - was tough, triceps swollen from yesterday

B. Ido Portal Locomotion Work for 15min (your choice) 

• Did 10-12 Minutes then had to work with Robb
• Locomotion: 20 M Each of Duck Walk, Horse Walk, Ostrich Walk + 10 M of Inchworm, Lizard

PROGRAM FOR COMP - PARTNER WOD: 7 MIN CAP (Follow the Leader)

P1: 20 Cal Row while P2 Rest

P1: Hold Front Rack BB #75/115  while P2 Row 20 Cal

P1: 15 Burpee Box Jump Overs 20" while P2 Hold Front Rack BB

P1: Hold Hang from Pull Up Bar while P2 15 Burpee Box Jump Overs

P1: 30 KB Swings (35lb/53lb) while P2 Hang from Pull Up Bar

P2: Hold Top of Deadlift while P2 30 KB Swings

I was P1. We finished in 6:40. I think we will switch so he is P1 and I will be P2 - less grip failure for me. Felt fine. Burpee Box Jump Overs gassed me. Duh.

WOD 2: Worked out sets and transitions  / will be a chipper and fine. WOD 3: TBD. We hope it's not a snatch.

+

The AIR ASSAULT PROGRAM OF DEATH:

Airdyne 30 Sec @ 70%
Airdyne 30 Sec @ 80%
Airdyne 30 Sec @ 90%
Airdyne easy 3min
x4
Airdyne 10min @ 150 BPM (report back total calories burned on this 10min segment

• All 70% Efforts done between 150-160 Watts
• All 80% Efforts done between 176-207 Watts
• All 90% Efforts done between 300-354 Watts
• 10 MIN MAX CALS @ 150bpm = 70 CALS
• Note: My fitbit stated my HR stayed between 115-125bpm - but it FELT like 150 and when I took a manual 30 sec HR test = 76 so 152 BPM - taken immediately after 10 minutes. 

THIS WAS TOUGH!!!