October 1, 2015

Daily score: 7

Workout:

Row sprint 30 seconds @100% effort (low damper high stroke per minute)
rest 2 min
x6 sets

140, 143, 143, 144, 145, 144

+
Assault/airdyne sprint 30 secodns @100%
rest 2 min
x6 sets

0.2/11cal, 0.2/11, 0.2/10, 0.2/10, 0.2/9, 0.2/9

+
run 200m @tough effort
rest 2 min
x6 sets

200x4

+
A. Pinch plate carries; 35 seconds x5; rest 40 sec

25# each hand x 3 (slipped out of left hand on set 3 at 25 seconds), 15# x 2

B. Active hangs; amsap x5; rest 2 min

35, 37, 37, 35, 35

C1. Planche leans; 30 secodsn x5; rest 90 seconds

done

C2. bent knee hollow body holds; 35 seconds x5; rest 90 seconds

done

I remember this workout was a lot of suffering last time.  30 seconds becomes a looong time once I reach the AD.  That was definitely the worst part.  My legs were shaking at the beginning of the run sprints.  On the 4th run sprint, toward the end, I got a sharp pain in the middle of my right hamstring and I pulled back to a walk immediately.  I went in the gym and told the mobility guy about it and he told me to stretch gently and roll it.  I think it just seized up in to a ball of crampiness.  I spent about 15 minutes working on it. I found basically a trigger point and it gave and relaxed.  I did the rest of the workout (not the sprints, stopped running) with it just feeling a little tight.  This morning it just feels a little tight still.  Not bad.  I think I can warm up really well and stretch a lot and listen closely to it and still do my workout tonight? The pinch plate carries were again harder on the left...about 10 seconds discrepancy.  I wish we had some 20# plates.  Active hangs- limiting factor feels like right shoulder.  Just gets tired and achy.  Planche leans and HBHolds went well.  Thanks!