Monday, July 27, 2015
(11AM) – 9 including me, 3 girls (Mandy, ..), 6 guys (Steve, Dan, … and me)
400m Run, 4 point Cossack Squat Mobility, 10-20 Perfect Kips, 10 Second Hold in Squat Therapy. We did 3 rounds of the warm up sequence (not including the run). For Cossack squat mobility we focused on neutral back by using 3 points of contact with a PVC pipe. I managed around 15 kips, but they were not quite perfect. The squat therapy was really cool. Face the wall with toes about 8 inches away and drop into a squat. It is very tempting to angle toes out, drop chest and/or lower arms. We dropped and held for a couple of seconds 3 times rather than doing a single 10 second hold. We also did some pass throughs and around the back with PVC pipes.
Front Squat: 3x3 @ Same Weight. Work up to a heavy weight (about 80% or less). Not a max effort.
I partnered with Dan. We did 5x45#, 5x75#, 5x95# and finally 3x125#. I was reminded to keep my toes forward and feet a little wider than shoulder width apart. I did the 3x3 @ 125#.
“Helen” (Sub 15min): 3 rounds for time of 400 meter run, 21 Kettlebell Swings (1.5 pood), 12 Pull-ups. L2: Yellow/Blue or RKBS with Green/Yellow, Jumping CTB.
The last time I did this workout was on June 1, 2015 and it took me 14:03. I again opted for 1 pood rather than 1.5 pood and wanted to do pull-ups. Coach Meriah drew the line in the sand at 4:00 for the first round. If I could not manage this, I would switch to jumping CTB. I tore through the first round in 3:28. I did slow down on the second round getting through at 7:20 (3:52 for round 2). I finished in 11:32 (4:12 for round 3) which is an amazing 2:30 PR!!