Friday, April 20, 2012

Kipping HSPU practice

Workout of the Day

WOD 1 – in the morning… 2 muscle ups with 5 second eccentric every minute on the minute for 15 minutes WOD 2 – in the afternoon… Weighted Chin up 3, 3, 3, 3, 3 8 x :30 prowler push (540#) for distance 2 rounds with rest between of: 20 pullups, 10 burpees, 20 pullups

WOD 3 – in the evening… 20 minute AMRAP: 5 HSPU 10 box jumps (24”) 15 kb swings (24 kg)

On paper today looks like a high volume day, but it really didn’t feel like it. The muscle ups + slow eccentric were easy, mostly going for time under tension on the rings there. And the prowler push wound up being more of a “find a way to budge the thing” than it was an actual effort. It was fun, don’t get me wrong, just not terribly taxing. The pullup/burpee sequence was designed to get some reps under the belt before this 120 pullup fiasco at regionals next month… felt okay in that all were unbroken, but not so okay because the rhythm was shitty. I think a few more of these types of sessions and everything should be back on point.

The final session of the day I did with the 5:30 class at the gym, forcing myself to do all kipping handstand pushups in an attempt to practice the balance it takes to do multiple reps fast. I found this hit and miss throughout the workout from a comfort standpoint, but was really pleased with the limited effort it took to go through unbroken. I finished the WOD with 13 rounds + 2 box jumps and was never close to failing on anything. The only real time I could’ve shaved was in transitions. This is a great sign going forward that my conditioning is ready for the longer workouts.

Side note: Well done by HQ with the regional events this year. Some very creative formatting and some legit heavy weight. I’ll admit, I was hoping for something crazy in there, like a one on one basketball tourney, or a long drive competition, but maybe they’re saving that stuff for the finals. Either way, I know everyone around the world is cramming in their time to get ready while I’m heading for another rest day. Holla.

1 comment:

  1. Best of luck at regionals. I'll be rootin' for ya!

    ReplyDelete