Had a rough night sleep as my partner was and is violently ill. I hope I do not get the bug but coz she was up half the night so I was I. when I was up last night I had a few snacks of nuts and even when I woke this morning but I will be cutting back a bit on the nuts and having a little more coconut.
7am- nuts and some sweet potato
coffee
830am 1/2 a coffee and some more sweet potato
930AM: CP based, Hip speed extensive, jump intense + run speed/ Alactic touches + DE Pcln
A. 10min dynamic hip mobility
*Done felt good and kept moving
B. Max effort, seated pause box jumps x 5; rest 3min x3
* Was good and felt light for once. First set was 105cm, next 106.2cm and the last was 108.2cm. Not bad for a fat arse I thought.
C1. Standing triple jump, rest 10sec x5
C2. 30m run acceleration to 95% speed; rest 2:45 x5
*These felt great and my triple jump I think is getting better. Each jump was a little over 6m. Maybe 6.20 but this was just a step out no measurement. Runs felt a little slower but not timed.
D. Clean pull cluster, 105% RM, 1.1.1 explosive; rest 2min x5
*Done at 105kg and felt ok. Videoed the last 3 which I will put up after. Remember I taking back all my %'s a lot as this is rebuilding phase.
E. Crazy ninja squat I sent on email, 3min
F. 3 sets of 3-5 reps, ninja squat N0 2. I sent on email
G. 3 sets of 5reps, KB boot strapper squat drill in o-lift shoes
*All done ok
1230pm lunch
salad of spinach and mushroom, tiny bit of steak some bacon, sweet potato and green curry
3pm lunch 2
cauliflower, broccoli, coconut cream and bacon
530PM: Mixed modality aerobic flow session + core touches + mobility piece
Run - 10-15min @ EZ pace:
+
10min dynamic mobility, thoracic + dosiflexion, internal + external shoulder rotation + shoulder flexion
+
5sets @ EZ pace:
- 8 inch worms no push up or superman
-8 x 15kg BB step up/leg @ 60cm
-30sec hang from pull up bar, gently have feet in contact with ground +
twist side to side/hunt for restriction affecting dual shoulder flexion.
+
5sets @ EZ pace:
-20sec ring supports (top of dip)
-40sec single skipping
+
10min PNF mobility, thoracic, dosiflexion, internal + external shoulder rotation + shoulder flexion
+
10min Static mobility, thoracic, dosiflexion, internal + external shoulder rotation + shoulder flexion
NOTES
Felt really good this session. I was semi dreading it as I felt a bit off but once I started the run and ran at a pace a little quicker than I usually would it was game on from there. My dynamic mobility was in the form on empty bar olympic weightlifting movements. This is my MASSIVE weakness so from now on I will make this a regular feature just to get into positions with little to no load.
Warm up was 10 back squats for 3 sets, 3 hang squat snatch for 5 sets, 3 snatch pulls for 4 sets, 1 snatch balance/2 over head squats for 4 sets
DB step ups were tough on the wrists and grip and coz I was sweating so hard the pants were very restricted around the legs which made stepping up pretty difficult.
The ring dips supports were great with the skipping. Today I left the rings up high and felt ok so I muscle up'd to ring support which I was happy with considering I have done about 10 muscle ups in about a year.
Stretching was also go
745pm Dinner
spinach, cauliflower, broccoli, chicken and red curry.
Wod gear
CrossFit in castle Hill and the hills
RAw strength advanced crossfit programs
Coached by Ross Blake at B32 athletics
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