WOD
Complete as many rounds as possible in seven minutes of:
185-205 pound Deadlift, 7 reps (I did 205, it got pretty heavy pretty fast)
20 meter Sprint
14 One legged squats (or progressions)
21 Double-unders
20 meter Sprint
Source
I did 2 rounds + thru double unders of round 3. My setup was very inefficient, I did 10m out, 10m back and also had to walk a little to the road for my double unders.
If I had set it up better I probably could have finished the round but not too much more (maybe 1-2 DL), I would guess.
Skills
1 barbell hang squat snatch (PR ;-])
I overhead walked with a few of the plates since I did the WOD outside, worked on keeping my core tight
Ok, yesterday was just not at all Thursday but I'll post what I did anyway.
ReplyDelete2 hour session - Shortline (~15ft):
~45 min unstructured time (ran through everything I can do consistently) The main goal here is to build confidence and a genuine belief that whatever I try I wont kill myself
This consists of:
Walking - Frontwards, Backwards, Tiptoes, Sides of Feet, Squatted
Jumps - Vertical, Forward, Backward, Split Leg
Mounts - Left/Right leg, Jump, Seated, Treeplant
Contact - Bouncing, Surfing, Bobbing, Splits (as far as I can go)
Spins - 180 (jump + no jump)
Transitions - Stand to Sit, Sit to Stand, Stand to Gutstand
~15 min Gutstands/front lever + 1 handed Gutstand
~15 min introduce bystanders to the line
~10 min Lemur Leaps - The goal is multiple jumps in succession (I can do 3-5) http://www.youtube.com/watch?v=y0LWf0Gp0oI
Here are actual lemurs: http://www.youtube.com/watch?v=O2LCMhSxjWE
~10 min Standup to Laydown Transition
~10 min Creative Exploration - 2 new tricks
Kneel Mount - Start with knees on the line
Jump Mount to 180 Combo
~10 min 360 attempts (no successes yesterday, I'm not consistent yet and it still freaks me out a little)
~10 min Max Jumps - Trying to jump as high/far as I can (gaining height necessary for flips)
No time for splits yesterday. I'm following this howto though: http://gymnastics.about.com/od/trainingadvice/ss/centersplit_7.htm
I fixed the day thing, thanks. Also, you're ridiculous.
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