Wednesday, January 2, 2013

Training: 1/2/2013

HRV: 90 (-7/green)
HR: 59


4 rounds:
amrap L-Pullups (9,9,9,9)
15 Ring Dips (unbroken x 4)
Row 2 min @80% (529,526,529,530)
rest 3 min b/t rounds
3 rounds:
amrap HSPU (16,17,16)
20 Toes to bar (unbroken x 4)
Airdyne 2 min  @80% (35,36,32)
rest 3 min b/t rounds

Notes: Woke up today and went to the doc for some soft tissue work and adjustments.  Hit this workout in the middle of the day so I would have some space at the gym.

I was a little apprehensive going into this workout since I have done any mixed modal stuff since October.  I guess I feared the pain.  In my head though, I knew this wouldn't be all that bad, and I would just have to get used to this type of training again.  Felt crappy warming up, but I knew once I go into the swing of things, I would start feeling better.  L-pullups felt good.  Tough to really "rep" these out because there is no real flow to them.  Biceps felt it the most here because it is tough to engage the back when being so far behind your point of support.  Ring dips felt good and fast, getting into a rhythmic kip.  Kept the row under 1:56 the entire time but stayed cool and collected throughout.  The time on the rower/airdyne/versaclimber has made 2min intervals like this a breeze mentally.

I was very interested to see how my shoulders would hold up during the HSPU.  I did them to a bit of a deficit with an abmat and large 45lb. plates.  I mixed in kipping after my shoulders started to fatigue doing them strict.  I want to be able to do 50 unbroken eventually with a kip.  Need to get a bit more efficient with the kip, but I know this will get better with some more exposure.  Hit the toes to bar with thumb around the bar and kept a tight body-line throughout.  They felt very good, though I really can't remember how they felt before and how many reps I could do in a clip.  Either way, the limiter here was grip, which is not surprising given the fact that I have done no grip endurance work.  Airdyne felt okay.  Overall I was pleased with how I felt afterward and the effort I was able to put together.....aerobically.

Given that this is the first mixed modal workout since October it is a little overwhelming   I just have to keep telling myself, "one workout at a time."

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