September 22, 2015

Warmup was quality shoulder mobility.

A. TTB; 10 for time x 4 sets; rest 2min 

• All sets done UB, with only 90 Sec between sets
• Felt good and fast, video for 2 sets (first was 11 because first rep didn't touch feet)
• While my feet kicked back behind plane, you can see I still have a tough time with extension through chest/shoulders
• Video 1: https://youtu.be/M0qnBchnXaE
• Video 2: https://youtu.be/G_NXWNDtngQ

B. Hanging L Hold Flutter KIcks; AMRAP x 4 sets; rest 2min 

• this was embarrassing
• each set was anywhere from 10-20 reps - with slowly lowering "L"

C. DB Side Bends; 12 reps/side x 4 sets; rest 2min 

• All sets done with 30# DB

+
3 Sets:
Row 3min @ 80%
30 Seconds Hollow Hold
30 Sec Rest 

• Set 1: 2:16 Ave pace / HR hold Rx
• Set 2: 2:24.3 Ave pace / HR hold Rx
• Set 3: 2:18 Ave pace / HR hold Rx

+
3 Sets:
Run 2min 
30 Second Hollow Hold
30 sec Rest 

• Set 1: 400 M Run @ 1:58 / HR Hold with Bent Knees
• Set 2: 400 M Run @ 2:04 / HR Hold with Bent Knees + last 10 sec Rx
• Set 3: 400 M Run @ 2:07 / HR Hold with Bent Knees + last 5 sec Rx