November 5, 2015

I came in today to work with Jeff on my row skills. Learned some good stuff. He gave me some suggestions as to maybe how we could alter my training program to maximize my learning curve, exposure, practice, and still build my engine. Here is the program he suggests:

6 Minute Row (for meters); 2 min rest; 3 sets - follow s/m protocol and score meters:

• 0-3 Min @ 16 s/m
• 3-5 Min @ 18 s/m
• 5-6 Min @ 20 s/m

Once I can complete these sets as rx'd, and notice my meters improving each time, I am to add 1 minute to each set. I should be able to work up to 10 minute sets.

Today we worked on:

• feeling the proper technique at the catch when body weight applied and glutes activate
• slowing the pull and maximizing pull by "leaning in" to the pull
• feeling what 16 s/m feels like
• we did several sets of 2 minutes of work 
• Did one set of 6 Minutes at 16/18/20 s/m side by side - so I could pace off Jeff
• Total meters rowed was 1280m / pace was 4:40 (1k)
• Upside was I felt very relaxed. Still felt back pain, this will take time:)

ALSO. I trained today (did Friday's program) because I'm traveling to Ashland, OR tomorrow early and not sure if I'd be training. I felt good today!

EMOM for 14min:
1-2 Muscle Ups (start 2 each minute, then if you feel like you will fail go to 1) 

• ALL SETS I DID 2 UB! (Except set 13, I couldn't quite press out top of 2nd MU, but came back strong on 14:)

rest 4min
EMOM for 14 minutes:
Odd: 1-2 rope climbs
Even: 8 HSPUs (start strict each round then kip) 

• this was a little more challenging lol
• Did 1 x Rope Climb every set (because I hate them)
• HSPU Breakdown
• Set 1 - 2ST+6KIP all UB
• Set 2 - 2ST+6KIP all UB
• Set 3 - 4KIP + 2 KIP
• Set 4 - 4 KIP + 2 KIP
• Set 5 - 4 KIP + 2 KIP
• Set 6 - 4 KIP + 2 KIP
• Set 7 - 4 KIP + 2 KIP

rest 4min
EMOM for 14 minutes:
Odd: 6-8 C2B Pull-ups (kip, if needed) 
Even: 10 Box Jumps (step down)

• Did 6 UB C2B Kipping Pull Ups each set
• Did 10 UB Box Jumps each set (easy)