Gym time at night. Warmed up with Crossover Symmetry Activation and 6 overhead squats with the empty bar.
Strength – Snatch Balance + 2 OHS
Grip was close and moved out as I added weight. Not easy doing a close grip snatch balance!
Skill / Midline
- 10 Ring Swings
- 15 Stalder Leg Lifts (8″)
Put a paper towel between my feet on the swings and held it in place all the way until the final 2 reps of my last set. In the last 2 sets I started concentrating on pushing the rings out in my back swing and I think I lost a little focus on my feet. Definitely felt some things moving around in my shoulders pushing for that extra movement. Needs a lot of work.
Little aerobic threshold gem from Aerobic Capacity.
- 6 Rounds
- 200m Fast (2k PR pace – 1:40.5)
- 400m Easy (<3x it takes to go the 200m)
- 3:00 Rest
Not hard, but I fucked up thinking I was thinking of 250s to figure the 3x pace for the 400s, so I multiplied 50 seconds by 3 ahead of time. I guess that’s why it felt so easy, though I don’t think it would have made much of a difference since several of the 400s were already under 2:00 and the most I was over was 8 seconds. I was wondering how someone could even row slow enough to go over the 3x number I had calculated. Dumbass!
My 200s were done in 39.9, 40.1, 40.1, 40.1, 40.0, and 39.9 in the first cycle and then 40.0, 39.7, 39.8, 40.2, 39.8, and 39.8 in cycle #2.The 400s ranged from 1:55.2 to 2:08.1.
Finished up with Crossover Symmetry Iron Scap.