Thursday, May 21, 2015

Training: 5/16/2015

20-25min Aerobic Warm-up
For Time:
20 Box Jump/SD 30"
20 Strict T2B
20 Wallballs 30lbs (or, to 11' if you only have a 20lb)
20 MUs
20 Wallballs 30lbs
20 Strict T2B
20 Box Jump/SD 30"
Time: 9:35

10-15 min c/d
ELDOA T6/T7 - 60 sec
ELDOA SI/L5 - 60 sec

Notes: Got into the gym early to complete this one.  Hit 5min of row, airdyne, and running before going into some activation work and then hitting this workout.  I didn't really know how long this would take me since the toes to bar were strict.  The focus for this workout was to be relentless, and this is something I am going to integrate into my testing from here on out.  It isn't about big sets on these longer workouts.  It's just about going after it and when it hurts, keep going.  Find a way to get it done and don't stop until it's over.  Stayed steady on the box jumps, and strict T2B were broken into sets of 10/5/5.  Wall balls were unbroken on both sets.  Went right over from the wall balls into an unbroken set of 5 muscle ups.  From there I went 2's and 3's with short rest.  Need a little work on my muscle up technique as I know I am leaving reps on the floor here.  Back side hurt more than the front side.  I was happy that I was able to push for all 9 minutes.  I recovered after about 5 minutes of a 15 minute walk to cool down.  I did some trap workout afterward.

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