Monday, June 8, 2015
(6AM) T$$$, Esther, Matt and me
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.
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.
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.