Had planned an active recovery day yesterday, but when I woke up I could tell right away it should be a rest day. Even though the pump session on Saturday wasn’t intense it worked some muscles I don’t give much attention. I was due for a rest day because my last one was the 26th. I’ll do active recovery on Saturday this week.
Big ice storm last night, but roads were clear enough to make it to the 4pm class.
- High Knees
- Butt Kickers
- Single Leg Hops Forward
- Single Leg Hops Backward
- Bunny Hops
- Burpee Broad Jumps
20s Work / 20s Rest
- Single Unders
- Backward Singles
- 10s/10s Single Leg
- Alternating Legs Singles
- 2 Singles + 1 DU
- 1 Single + 1 DU
I don’t get how people can practice alternating from singles to doubles. The rhythm is completely different and fucks you up.
- 5 High Hang Snatch High Pulls (45#)
- 5 High Hang Muscle Snatch (45#)
- 5 Above Knee Muscle Snatch (45#)
- 5 Above Knee Power Snatch (45#)
- 5 Below Knee Power Snatch (45#)
- Power Snatch (work up to moderate/heavy set of 5)
Did those sets of power snatches all touch-n-go. Felt good and would have gone for more if we didn’t have so many snatches coming up.
- 2-4-6-8-10… Power Snatch (95#)
- 20 Double Unders
Went unbroken through 6, then 2×4, 2×5, 3×4, 5-5-4, and 4×4 I think. My thumbs felt ready to fall off. I missed two dubs in a round and only did two rounds unbroken I think. So many misses! Finished the 16 snatches and 17 double unders.
- 20/20 Single Leg Hip Thrusts
- 1:00 Glute Bridge Hold
Feel the burn!
- 5 Bar Muscle-ups
Like some of the other stuff I’ve been doing my goal was to go until I had to break a set and that would be my last one. Well… I was able to stay unbroken and stopped there before my hands tore open. Part of me really wanted to get in two more for that 50 total reps, but I think I made the smart move. Took grips off after 3 or 4 rounds because they were bunching up too much and the straps were pulling on my wrists.
This establishes both 30 reps and 40 reps for time, which were 5:17 and 7:16. Feeling really good about my gymnastics endurance! I still haven’t attempted more than 6 unbroken bar muscle-ups, which I could obviously crush now. Maybe I’ll hit a max set in a week or two.
At 9pm I got the brilliant idea to do 100 sit-ups and this was barely an hour after I ate dinner. Was able to set a 9 second PR by doing it in 2:30.