Rest day – Wednesday
[youtube=http://www.youtube.com/watch?v=3PDWa9Wo6pA]
Gymnastics skill
L sits, 6 sets of 10 seconds each.
Try achieve a perfect form at your progression level. Try from the floor first, see if you can lift your legs and butt off the floor. Then move to the parallel bars or rings and pick one of the progressions below.
Level 1: Low knee tuck (knees at parallel)
Level 2: High knee tuck (hips forward, knees above parallel)
Level 3: Low L (legs extended, below parallel)
Level 4: L (legs extended, hips forward, legs at or above parallel)
Endurance
2 mile time trial.
Route map below.
Join our Fight Gone Bad 5 team, here.
18-31 27th Avenue
workout #1 7.5 mile bike ride on Block Island (Hills, lots of Hills).
workout #2: laying on a beach
##WORKOUT (in Europe):
morning session:
3k in 12 min
evening session:
Shoulder Press 3x 10 @ 77lbs
light Isabell (Power Snatch 30 @ 77lbs) in 2:45min
##NUTRITION-Log:
bfast: 4 fried eggs with omelet onions, tomatoes, and jalapenos
lunch: 1 chicken kebab
dinner: 2 cucumbers & 1 turkey sausage
L sits I love to hate you.
I warmed up with some false grip rows, turning out at the bottom, pulling into that deep dip position, then returned to start. 3×5
Then practiced my mu’s. Its been a while. Got 3 in a row.
Then hit L sits. Tried a tuck on the floor 3x. Very tough. Then hit Level 2 and 3. 3 each.
2 mile time trial was 1452. I would like to get that under 14.
Whew still wiped. But fun.
AM: Bike 45 min-10ish miles (?)
PM: Run 2.65-24 minutes
First day back in months. Pistol Squats and L-Sits toasted my quads. 2 miles was a very modest 15:45, but I’ll note that I did it with no shoes. I’ve been running in my bare feet for a few months now, but haven’t experimented with speed yet. Still focusing on form and running gently.
Welcome back george!
6 rounds of 400 meter sprints with 30 air squats on the beach