November 3, 2015

A. Seated Straddle Leg Lifts; 15-20 reps x 5 sets; rest 1min bw sets 

• Done. Was able to figure this out (watched videos). Did sets of 5 x 3 each set (15) x 5

B. Feet Elevated Planche Leans; 20 secs (as far forward as possible) x 3 sets; rest 40 seconds 

• Done. Feet up on abmat on small box.

C. Tuck Front Lever Negative on Rings (slow and controlled); 4 reps x 3 sets; rest

• If I really did these properly, there's no way I can transition yet from knees bent to prone/tuck hold - if arms in correct position. Need to work on these. 

2min 
+
Row 1k @ 4:27 pace 
rest 30 seconds 
x6sets 
(rest 3min bw sets 3/4) 

• Was dreading this due to the severe pain they cost me last week
• Had a coaching session with Jeff (row coach) and identified a few areas
• My splits today were intentionally WAY slower, wasn't looking at time - instead was trying to correct form and find way to alleviate pain in back 
• Identified that on my pulls, i'm keeping elbows too close and am squeezing scap/shoulder blades TOO much - causing stress and pain -instead, focus was looser grip (claw) and wider finish on pull - much looser - it DID HELP!
• also focused on delayed pull through back - have been extending back too early - another stressor on the back
• still trying to connect hands and fee - which just takes exposure (getting it:)
• breathing was not an issue today - was really trying to fix my form so I didn't feel pain
• 1k @ 4:52.2 (2:16.4 / 2:25.7)
• 1k @ 5:07.9 (2:34.0 / 2:33.9)
• 1k @ 5:07.8 (2:36.9 / 2:30.8)
• 1k @ 4:58.6 (2:34.8 / 2:23.8)
• 1k @ 5:05.1 (2:31.7 / 2:33.4)
• 1k @ 5:14.2 (2:43.6 / 2:30.6)

I know you want me to push - and I could've pushed and gone into serious pain - to maybe pull of 4:40's, but I want to fix the underlying problem. I shouldn't still be in this much pain where I have to roll around on every break.

Thoughts?