This week starts the first week of my personal programming with Mike. I'm really excited to start this and hopefully improve on some of my weaknesses!
Warm up:
row 5 min @ Z1
hip mobility 5-10 minutes
WOD:
A1. Front Squat @13x1; 5x5; rest 10 sec (start at 95lb)
A2. False grip ring pullups; 5x5; rest 3 min
B. Step ups on 14" box; 3x8/leg; rest 1 min b/w legs (raise box height if possible)
C. HSPU; 3x max reps; rest 2 min (do max strict into kipping)
Row 10 min @Z1 focus on keeping heels planted on foot pedals, tall chest and smooth strokes
Notes:
A1. 95,95,105,115,115
These started off feeling awful. Having to come up after the 3 sec hold was difficult. On set 3 I really tried to push my knees out as soon as I started squatting. That seemed to help a lot.
A2. I did each of these as 3 unbroken, then 1 and 1. These felt ok. I was having trouble getting my chest all the way to the rings.
B. 16", 20", 20"
These felt good. Around rep 6 I would get tired, but not too terrible. I think these will really help not only with pistols, but with my squats, too.
C. 2 strict +6 kipping, 2+10, 2+6
My hspu have disappeared lately. I really need to work on getting these back to at least where they were.
No comments:
Post a Comment