July 13, 2017

Daily score: 7 (sore throat, mild onset of cold it feels like)

Workout:

Row sprint 10 seconds @100%
rest 50 seconds actively
row 20 seconds @100%
rest 40 seconds actively
row 30 seconds @100%
slow row 3 min @easy recovery work
x4 sets
(rest as needed to full recovery bw sets 2/3)

1818m cummulative for set 1 and 2
1820m cummulative for sets 3 and 4
Fastest pace/500m: 1:37
+
A. Large kip on rings - tech work 10 min (film)

Done

B1. False grip hang; amsap x3; rest 1 min

15,20,15

B2. Bent over wide grip barbell rows; 8-10x3; rest 1 min

65x10
75x10
80x10

B3. Tuck front lever hold; amsap x3; rest 1 min

23, 27, 26

B4. Bent over two arm trap 3 raises; 10-12x3; rest 2 min

5# x 12
8 x 12
8 x 12

C. Bottom of ring dip position knee raises; 10 reps x3; rest 1 min
(film one set)

Done

D. Top of ring dip position knee raises; amrap x3; rest 2 min (film one set)

Done

E. Free standing hs hold tech work 10 min

Done

+
mobility work 15-20 min

Mostly glutes

Rowing lit up my glutes but all and all these intervals were not too painful.  I was able to keep the pace below 1:40/500m on all the sprints.  I rested an extra 2 minutes between set 2 and 3.  Kipping: I have a small (really no big deal) strain of a low back muscle on the left, maybe the QL from mountain biking.  I definitely felt it when I jumped up on the rings the first time.  The cool thing was that as long as I kept my core tight it didn't pull at all.  So that motivated me to not get sloppy.  I don't think this was an awesome kipping day... but, watching the video I can see I have a few good ones.  I just rarely connect 2 good ones at a time.  I took a bunch of video hoping I would get better.  False grip hangs: this is more difficult to set the grip than when my feet are on the floor, to jump up and get it set was new.  I feel like I maybe slipped farther out of it than when I do ring rows etc. ...but maybe that is okay?  It wasn't as painful as I thought it would be.  Tuck front levers feel much stronger, I do feel a lot of work in my upper abs, midline below the ribs, they nearly cramp toward the end, and right lat gives out first everytime.  Knee raises went okay I think, hard not to swing a bit on the ones at the top of the dip.  I definitely feel my little rib muscles (serratus anterior?) working hard on the bottom of the dip knee ups.  Handstands were awesome today!  Something just clicked!  I wish I had videoed some but I was enjoying the music and in a flow.  Next time.  I did a lot of glute and hip flexor mobility.  I think I am getting a cold but it's not bad enough to lay low and I slept 9 hours after this workout so hoping I'm fighting it off.  Thanks!