12/11/2008 - No Fast. Work Day. 2-a-day.
- Felt way better this morning as opposed to yesterday morning...
C2 Rower - 2:35; 582 m; 34 cal
This felt light -- my lats and forearms were a bit sore/weak from climbing.
15 count; 10 count; 5 count
I need a better way of timing this...with that said, my grip was struggling, and the last 2 holds had a bit of a swing... Would like to work up to 1 minute holds but it is hard to know exactly how long I am holding it -- going to try with my gymboss next time.
This was a bit hard being a bit sore...but i did all sets through and through, no failures. Going to try 60# next time -- if I am not sore, this should be no problem!
HSPU (full ROM)
Reps were to start, and to finish, a bit faster than I would have liked. The reps in the middle were good. Might be better if i do more sets at 2 reps a piece, instead.
- Negatives with 20 sec hold - 7 Reps
Felt good but wobbly. I alternated - did one hold then 1 set, and so on. The 50 was a challenge and balance becomes an issue when you get fatigued in pistols, as I found out. BW feels so much easier once you add weight. On the plus side, I successfully did a controlled negative on my left without TOO much pain. My first real sign of progress!
- Was a lot harder than I thought...
Tried to do a Pyramid -- but I could only get to 2 reps >.< So i did 2 Pyramids.
Pyramid 1 - 1 rep; 2 reps; 1 rep - 4 rep total
Pyramid 2 - 1-2-1 - 4 rep total
Tried another single and failed...so I guess that I pushed myself to my endurance limits...Really want to get my max up from 2 to like -- 10... :P
- Half to just mess around and half because I wanna be better at this :P
Attempted to cross a basketball court the short way (47 feet if its regulation..)
1 - Made it about 30 feet
2 - Made it all the way across!
Now I need to get across, pirouette, and walk back
Active Flexibility Work
Ran through a suite of 10 sec holds trying to pull to my limits of flexibility:
Standing Side Split
Standing Front Split
Handstand Side Split
Sitting Pike Stretch
After talking with steve, I did this totally wrong -- should be doing Sitting straddle L-sit and Sitting Pike stretch for active flex. Will keep this in mind for the future.
Leg Extension (rehab)
Last 2 sets I did full assist on the concentric and slow controlled neg. First 2 I did fast single leg concentric, slow eccentric.