April 28th, 2015

Apr-28 **this is a really long session...plan accordingly w/ BCAA/Carb solution
*full hip mobility/squat prep before "A"
A. Front Squat @3030 tempo - 5 x 5; rest 2min (moderate-heavy)
B. 3" Deficit Clean Grip DL - 5 x 5; rest 3min (moderate-heavy, reset b/t every rep)
C. Strict Muscle-up x1 + Ring Dip @32x3 tempo x3 - 5 sets of the complex; rest to complete recovery b/t sets
D1. Strict Lean-away Pull-up (in Hollow position) @4111 - 5 x AMRAP UB; rest 60sec
D2. Parallette L-sit - 5 x AMSAP UB; rest 90sec
+
Row - 60sec @ 85% effort
Run - 200m @ 85% effort
Rest 2min
x8 sets
**track HR metrics on this
+
Hip Mobility as needed

A.  85kg / 90kg / 95kg / 100kg / 100kg x 3
B.  100kg / 110kg / 125kg / 135kg / 135kg
C.  Check - missed 3rd attempt so too 6 attempts to hit 5.  See video.
D1.  5 / 4 / 4 / 5 / 3
D2.  16secs / 14secs / 12secs / 12secs / 12secs

+

Check

A.  Moderately heavy weights up to the first set @ 100kg felt great, that last wet was a grind.  Working on keeping head back as when i descend I have a tendency to come forward.  Made a noticeable difference.  The last couple reps of the first set of 100kg and the reason I failed on the second set was because breathing got really difficult.  It was like a retcon.  Definitely not a leg strength issue.

B.  Holy smokes, My lower back lit up on this, in a good way.  Having to reset after every rep was definitely more taxing but needed.  Having said that, 2 days later, my hamstrings were ON FIRE.  

C.  Getting into a better rhythm with these.  Trying to pull lower on my sternum and get head through.  Tempo dips weren't a problem.

D1.  The 4 second lean away in a hollow body limited the # of reps here.  Very taxing on the lats.
D2.  Didn't have paralettes so did on 24inch boxes. Definitely couldn't do it with straight legs, when I tried my quads felt like the were going to tear.  Between sets, I did some couch stretches and that made the subsequent rds better but midline was already fatigued.

+

It was CFDC's 7th anniversary and they did fight gone bad and needed all the rowers so I used an old air dyne and ran the 200m.  Unfortunately I also left my HR watch at home.  Maintained the same cals 15-17 and time on the 200m run so feel like it was around the 85th percentile