Sunday, March 8, 2009

The weekend warrior

Two days in a row in the gym; it must be the weekend. Still no time to tarry. Deep thoughts will have to wait for another day. Had fun watching an intro-to-globo gym session while I did my workout. This 250#+ guy was being introduced to the various ways to use the furniture, er, pieces of equipment to work out. He was doing a 95# bench press, and his trainer was all over the bar. Enough with the inappropriate touching already. It was downright disturbing. It's bad enough he's got the guy doing seated "military" presses and three kinds of bench press. Let the guy lift the damn weight.


Agility drills (dot drill, triangle drill x3 x2, W-drill x3 x2)
Shoulder mobility drills (CFCC shoulder triplet and wall slides)
TGU 45x3 each, 60x2 each

Skill work
Push press 45x6, 95x5

Heavy stuff
Shoulder press 45x5, 95x3, 110x3, 120x3, 130x3, 90 x 13 + fail (could not lock out left arm)

6 rounds (21-18-15-12-9-6)
    100-foot walking lunge
    Ring pushups
    Slantboard situps

Ring work
STC to dislocate pike to L-hang 3x3

Cut short my sets on the shoulder press, deciding to settle for matching my 3RM. I'm looking to be in PR territory all next week. We'll see how that goes. Shouldn't have pushed for that 14th rep, as I let my core go all wonky and could feel it in my L1-T13 afterwards. Not bad, since it was light weight and I wasn't grossly hinged, but it's still bad form.

Loving the agility drills as part of the warmup. Really get the blood flowing and my bad ankle could use the extra footwork drilling. Played around with some little parkour jumps between two bollards this afternoon. Something I used to be decent at (by happenstance, not as a traceur) and would like to be again.

Not the fastest metcon. I might have pushed harder to to make the lunges faster, but I was focusing on driving through the heel and getting a good ROM vertically with every step. Anyways, more time was lost managing muscular fatigue on the ring pushups. Not every metcon need be a blazing, heart-pounder. This was a stamina sessionb, but I need a short, intense wind-sucking metcon to get me really going.


Morning update:

DOMS is kicking in. Felt the abs as soon as I climbed on the rings at the end fo the workout. Today, my ass is trying to convince me that DLs should wait until tomorrow.

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