Sunday, June 16, 2013

Elbow Levers and more

Workout of the Day

2000 meter row
Elbow Lever Progressions

10 minute AMRAP for proficiency:
30 unbroken double unders
1 turkish getup each arm

Floor Press 5 x 3 w/ pause
Push Jerk x 3 EMOTM for 10 minutes
3 rounds for completion:
100 meter waiter walk each arm
1:00 battling ropes
10 thick bar curls

Surprisingly didn't feel any massive soreness from the muscle ups and pullups in a weight vest yesterday.  I did, however, feel a little tender in my lower joints from running in the vest.  Enough for me to bag off the 4 mile run I had planned for later this evening.  Always let the body be the boss when it comes to it's joints.

The coolest part of today's training was the elbow lever progressions we did before getting started.  Everyone has really been enjoying the Tacfit progressions, and this one was no exception.  Actually much easier than it looks, going through this progression step by step was a great way to learn the basics of this skill.  As usual with things that look like circus acts, so much of this was about finding the right balance point.  Strength is a pre-requisite, of course, but it doesn't take a ridiculous amount to be able to do this lever.  After a few minutes of trying and practicing, most of us were getting close to success.  Another great example of training the brain to learn new things apart from the intensity of a workout.  You can't tell me this type of balancing won't translate to other types.

Following this we hit the skill WOD (I actually used a 50# slamball for the TGUs) and then the strength.  With Ben Alderman there pushing me, I got up to 305# for 2 1/2 reps with a pause at the bottom.  Not bad for a skinny white boy.  We did the jerks at 205#, no problems there, and the assistance sequence was great.  Really like the waiters walk as a substitute for more standard overhead carries.  Unilateral training doesn't rear it's head enough.

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