Sat Jan 25

Sat Jan 25

part 1

for time

30 MU (strict from seated~ 4:55)

60 hspu (~9:00, 14:00 on the clock)

90 sit-ups

~17:54

part 2

10 min AMRAP 155lb thruster

~ 72 (did sets of 6, roughly on 50s, 36 at 5:00)

+

mobility assess

A- ankle- 15cm (L)/ 13cm (R)

B- shoulder- 18cm (L)/ 16cm (R)

C- ginga lunge- low achilles just above heal bilaterally

D- seated glute- handspan above floor (L)/ handspan above ankle (R)

+

mobility-

A. Seated Neck Mob; 90s ea

B1. Bench Lat Mob; x10 x3

B2. Band Shoulder Rot Mob x5ea x3

B3. Ext Rot Wall Mob; x5 +10s x3

B4. Reaching Tricep Mobility x5ea x3

part 3

10 rounds

1min jump rope singles (100ea set)

1min 25lb db sa oh walking lunge (20ea set)

1min no push-up/no jump burpees (squat thrusts, 20ea set)

+

A- Arnold db press 31x1- 35lbs x10 x5 sets, 2:30 rest

B- cable face rows @3111- x12, 3 sets, 2min rest

notes-

- flew threw the first 1/2 of the MU, pulling fatigue set in around there...

- hspu- a weakness, first time doing more than a few in a workout in a long time... started with 7, then chipped away in sets of 3-4, shoulders

- sit-ups- slow and steady, unanchored, no abmat, felt good to do...

- thruster wod- doing my workouts in the med center gym limits the ability to drop anything, so wanted to attack this in larger sets, but not so large that I couldn't keep a pace... set out doing 6 EMOM, but at 50s, grabbed the bar and went and tried to keep this pace, got tough after set 7, but able to push...

- mob assessment- areas to improve, but this is an improvement of both shoulder and glute compared to a few months ago...

- last part felt gd- nice and ez pace, jumping was relaxed (my sub for run), and squat thrusts (row sub) felt controlled and smooth, lunging with oh db (AD sub for today), felt gd to get some non taxing shoulder stability work, as well as some light resistance on the legs... refreshing after earlier...

~gm2