August 25, 2015

Hmmm. Didn't have a great sleep last 2 nights, having some arm numbness again. However, I DID feel motivated going into this program today. I came in early to do the MU Fatigue work before coaching, then did program after.

I felt like today was challenging, both mentally and physically. I didn't think I was tired going into the MU work, but the second I hit those rings my whole body felt sluggish and heavy. I suppose my body hadn't fully recovered from the gymnastics endurance work yesterday. I got a good "kink" in my right neck/trap right before I started. I was REALLY bummed with my performance here, as I was anticipating at least doubles off the top. I got none.

I DID feel pretty good with my work on the Air Assault. My lungs felt good, I pushed! Feeling positive about my engine work, feel it's coming along:)

PART 1: 11AM - MU FATIGUE WORK

Warmup was IDO PORTAL SCAP ROUTINE + 2 Reps each side of Broken TGU (Each position held with 5 arm rotations and 5 neck rotations) + T-Spine Roller and some mobility

200 M ROW (@100%) + 5 MU FOR TIME; Rest 4 Minutes x 4 SETS

SET 1 = 2:48 VIDEO: https://youtu.be/gRdYVGdtA8o
SET 2 = 3:09 VIDEO: https://youtu.be/W7RMH001qm0
SET 3 = 2:58 VIDEO: https://youtu.be/S1CtbG_0WGY
SET 4 = 3:37 VIDEO: https://youtu.be/3ZhOWTLL-Ss

PART 2: 1:30PM - REG. PROGRAM

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

• did this earlier, was still warm from coaching

B. HandStand Trap 3 Press; 10-12 reps x 4 sets; rest 90 seconds https://www.youtube.com/watch?v=f5TcN6wQ-to

• did not do this today - had a big kink in neck from earlier, didn't want to stress neck any more in this HS position - have been doing lots of these though

B. Ido Portal Locomotion Work for 20min (your choice) 

• good solid 20 minutes of moving in locomotion
• included duck walks, horse walks, ostrich, lizard, inchworms, transverse bridging, wall bridges

+
AIR ASSAULT 30 Sec @ 85%
rest 10 seconds 
x10 sets (guage this properly, don't go out too hot) 

• Total Distance: 1.8 Miles
• Total Cals: 52
• Average Watts: 176 (Average Watts range on sprints was 228-282, so 252 average ish)

+
Airdyne 20min @ 150 BPM

• Total distance: 6.0 Miles
• Total calories: 137
• Average Watts: 159
• Average Speed: 18.2