Thursday, October 29, 2015
(11AM) Ashley, Sam, Mandy, Jeff and me
500m Row; then 3 Rounds of 40 seconds on 10 seconds off of Bear Crawl forward and backwards, Jump Rope, Candlestick to Pancake
EMOM 10: Min 0-3: 30 sec wall holds Min 4-9: 2-4 Strict HSPU with as much deficit as you can handle..increasing if you’d like.
During this session I focused on trying to kick up. After crumbling a few times, Meriah supported my legs to get me in position. I then tried diving in and stepping in and was able to get myself up very shakily. The wrist wraps helped a lot. I had more confidence and will hopefully be less sore.
For time: 20-2 Kipping HSPU, 2-20 Box Jumps (step downs) 24/20”, 150 meter KB farmers carry, 53/35+ in each hand.
We all started on the round of 14. I did 1 wall walk up per 2 kipping HSPU, used a 20” box, and used 44# KB in each hand after the first couple of rounds.
7 WWU/8 BoxJ/35#
6 WWU/10 BoxJ/35#
5 WWU/12 BoxJ/44#
3 WWU/16 BoxJ/44#
2 WWU/18 BoxJ/44#
1 WWU/20 BoxJ/44#
This was still a really tough workout and my wall walk ups were really taxing my wrists and shoulders. I was a far cry from parallel, but made a point of pressing my head through and stabilizing my midline. The Box Jumps were OK, until 14 and then I started breaking them down. The farmer carry was new to me and really reinforced everything I read in Starrett’s book on neutral spine. I finished in 27:03