Monday, June 8, 2015
Coach Arik
(6AM) T$$$, Esther, Matt and me
Warm-Up
500m Row, 25 Bandy Good Mornings, 10 Bandy Side Step
(L&R), 15 Passthrough, 10 Kip Swing, 10 KB swing (35#), 5 Kipping Knees to
Elbow (did swings), 5 Kipping Toes to Bar (did swings).
When you cannot Rx the warm-up, you know the workout is
going to be tough.
Mobility
Banded Shoulder. Hook
wrist through band and step back into a good morning position. After 1 minute, cross adjacent foot back behind
lateral foot, providing a more generous latissimus dorsi stretch. Switch arms and repeat.
Metcon
8 rounds for time of 200m run, 10 KB Swing (53#), 10 Toes to
bar. Rx Plus = Unroken KB Swing (72#).
I was dreading this workout going in. The 200m run provided a nice jogging
recovery. KB swings (35#) I did well
with. I need to remember to get the
knees back and really engage hips to pop the weight up. For the toes to bar, I did kip swings and
even struggled with those. I would get
the first one and the second one would have me relaxing my shoulders and
engaging my core incorrectly resulting in an out of control swing. Nevertheless, I finished in 24:23 and felt
pretty good about the effort.
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