"The 21 Food Rules Every Guy Should Follow". Really cool article here by a guy called Nate Green. Without beating you over the head, it is a nice sensible approach to helping sort out your diet.
Skills practice - Pistols
If you think below parallel back squats were the kiddies, have a little play around with these bad boys. In terms of motor unit recruitment and flexibility, nothing can really hold a light to the single legged squat. Still practicing mine off my plyo boxes. To see how it's really done check out Crossfit HQ Elite trainer Adrian Bozman here.
Probably not the best idea considering the muscle soreness I was still suffering from my "Mini Cindy" a couple of days ago. 5 sets of 5 on each leg helped me work up a good sweat and got the vascular shunt mechanism to really flood my quads and posterior chain with a good blood supply.
2nd Cycle of 5-3-1 Week 1 Bench Press
76kg x 5
87.5kg x 5
100kg x 16 ( 1 more possibly with a spotter?)
WOD:
AMRAP 15 Mins
250m Row
5 Power Cleans 80kg
7 Burpees
9 KBS 24kg
75m Uneven farmer walk (32kg +40kg)
4 rounds + 55m rowing
Due to the relatively low reps on each exercise, each part of the WOD managed to be completed unbroken, which made the workout pretty intense. My circus freak short legs means that my rowing efficiency is not the greatest. I count my dynamic strength as one of my strengths in most workouts, but when rowing I really struggle to maintain a high power output over a sustained time period. Apart from the 1st round I had real trouble keeping to under 1.50/500m pace. Over such a short distance this is pretty poor.
Pleased with the power cleans. Did them as singles and really concentrated on delaying the second pull until "pockets" and felt pretty snappy, despite the fatigue factor later on.
Burpees were burpees, never nice, but with a low rep count no problem.
The eccentric phase of the KBS I found quite tough due to the fatigue in my quads, but again a relatively low rep requirement meant it was manageable.
The farmer carry was quite tough on the grip, but good to get some quality isometric work in.
Overall a tough WOD which taxed both dynamic and explosive strength components, as well as overloading the ATP-PC and Lactic Acid pathways quite effectively.
I know I bitched a little yesterday about not having enough time to train - today was a one off, so I made hay whilst the sun shined. Good times!
No comments:
Post a Comment