January 24th, 2012

Workout of the Day

A. Three sets, not for time, of:

Handstand Walk x 10-15 meters

Rope Climb x 2 ascents

L-Sit x 30 seconds

B.  Five sets for max reps of:

30 seconds of Pull-Ups

60 seconds of Rest

C.  Five sets for times of:

8 Handstand Push-Ups

12 Ring Dips

16 Hand-Release Push-Ups

Rest 2 minutes

D. Row 2000 Meters @ 85%

(focus on technique and breathing)

A. Handstand Walk practice x3

     Rope Climb x 2-2-2

     L-Sit x 30-30-30 (still hard, but better)

B. 18-16-16-16-15

Tried mainly to keep moving and not come off the bar for as long as possible each round.

C. 2:22, 4:25, 4:48, 6:46, 8:49

Dittos on this being one of the toughest combos so far. 

D. 7:51

Focused on a steady sustainable stroke rate of 21 to 22 and trying to keep good body position for all 2000 meters.

As a big guy, gymnastic combos like part C are usually a beat down and this was no exception. The HSPUs went from tough to difficult to get at all by the 4th and 5th round.  Dips were not too bad after HSPUs (in comparison), but the hand release push-ups were really tough.  Triceps? What triceps?

On the bright side, if these movements come up in the sectionals they won’t feel as bad as they did all wrapped up together today.  Thanks CJ!