GTG with 21 push-ups and 7 pull-ups all day.
Sit-ups:
10 reps at the top of each minute for 10 minutes. Total 100 reps.
Run:
8x200m
On the track, starting each effort at the top of a 2:30 countdown timer.
Times were again in the 33-35 second range. A steady rain was falling, which made this a bit harder and more miserable than usual.
6 comments:
Good work yesterday and today.
Knew you'd like SuperJoints. We were talking about knees before. When I started it I had trouble "hunkering" down and would need to stand up after but a few seconds. Yesterday I was fixing one of my machines and didn't realize until later that I was hunkered down for minutes at a time with no discomfort. I credit superjoints and the knee bends I try to do every morning.
Yeah, I was running through a lot of the drills and realized I need to get a good recharge routine set up. I will probably take a week off after my PFT and just do a morning recharge as well as practicing some of the moves in BPA and maybe a little bit of grip work. Just pinch grip and swings with a towel over the handle. I can't afford to add a bunch of stuff right now, but I want to take some time to address weaknesses.
If you were to guess, how many sessions of push-ups and pull-ups did you perform throughout the day. It sounds like your shoulder is holding up okay .. pull-ups never bother mine, but presses yes!
How long and how did you train to get to BW+70 for a double? That's extremely impressive. When you shoulder heals after the PFT do have plans to beast train pull-ups?
Back in my running days, I remember that speed work in the rain sucked, but LSD (8 miles+)in the rain was very refreshing.
With regards to training weaknesses, this is something I will never have to worry about running out of :)
Franklin
Yes, the shoulder is holding up and maybe even getting incrementally better, which is an obvious plus. I think I have done 4 GTG sets so far today, and I will likely do 2-4 more, depending how my evening goes.
As far as the weighted pull-ups, I've been fairly sporadic with training them, but I have included them in my programming for at least 5 years, sometimes lighter weights for reps, and sometimes going for pure strength. I have gotten 100 pounds for a single several times in the past, mainly when I was religiously following the CrossFit workouts. I have an idea that over the summer I will alternate between 3-4 weeks of strength programming and 3-4 weeks of conditioning (mainly CrossFit) focused training. I think I should be able to get a Beast pull-up fairly quickly if I focus on it. My strength programming this summer will revolve around DL, weighted pull-ups, TGUs and presses if all goes well with the shoulder.
No worries here about running out of weaknesses to train. Especially since it's all relative anyway.
Wow 6-8 sets .. thats considerable volume!
If you also through in snatch training and you could compete in a TSC.
Have you been to get your shoulder checked out yet?m
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