September 29, 2015

Felt good going into today despite sleep health being a major concern (haven't slept in a few days - it's SO hot and with Dave AND dogs in bed it makes for tight quarters).

Warmup:
10 min shoulder mobility (right ext rotation really tight) and 3 sets: training bb good mornings, bn shoulder press, cuban press (6 reps each) + hamstring mobility w/ band 5 min

A. TTB; 10 reps for time x 5 sets; rest 2min 

• all sets unbroken, not sure if i'm getting enough kip / but they still feel better than ever
• Set 1: https://youtu.be/WN-rpt5s1A8
• Set 2: https://youtu.be/7hWXRJUMNl4
• Set 3: https://youtu.be/kR9b94HxIDA
• Set 4: https://youtu.be/9TOiouEthQ0
• Set 5: https://youtu.be/9diW-Abn_JE

B. Bent Knee Hollow Hold (as much compression as possible); AMSAP x 4 sets; rest as needed

• Set 1: 90 sec
• Set 2, 3, 4: 60 sec
• whole thing took about 10 min

C. DB Side Bends 12reps x5; rest 2min 

• Set 1 & 2: Used 30's
• Set 3,4,5: Used 50's (much harder)

+
Row 2min @ 2:12/500m pace 
rest 30 seconds 
x6 sets 
(rest 2min bw sets 3/4)

• SET 1: 2.11.9
• SET 2: 2.10.8
• SET 3: 2.12.8
• SET 4: 2.09.2
• SET 5: 2.12.0
• SET 6: 2.08.9
• THIS WAS TOUGH - ON MY BACK AND ABS - BREATHING WAS GOOD!
• killed it.

+
Run 10min @ 150 BPM 

• I've got a handful of reasons why I didn't do this (my Fitbit wasn't charged, it was 100 degrees, I forgot my pink running shoes, my abs hurt, my back hurt, I was tired) but really I was just super hungry so I decided to grab food before I had to teach in half hour! SORRY! 

OK - SCRATCH THAT. I DID THE RUN AFTER WORK:

10 MIN RUN = 1.0 Miles @149bpm average. Breathing felt good. Back tight from yesterday, I think.