2014-07-11 - Craig - Metcon - Row, Squat - Cossacks, TTB

EMOM 20
First minute
Cals rowed in 30 seconds
Second minute
Air squat to box

3x
5 Cossacks use pole for support
10-15 Toes to bar progressions

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http://youtu.be/ijSO9PTgO5c

EMOM 20
First minute
Cals rowed in 30 seconds
Second minute
Air squat to 20" box

3x
5 Cossacks use pole for support
10 Toes to bar progressions

1. Rowing
• Not very coordinated.
• It can wait for later, other things to worry about and it's not a total mess.
2. Squats
• I haven't videoed my squat from that angle before, I'm not sure what to make of them. 
3. Cossacks
• Sorry about the curtain.
  Bloody windy over here lately.
4. TTB
• I did the "toes in vicinity of the bar" progression.
• They went better with my shoulders active.

Overall

• Quads were cramping at the end and sore later in the day.
  I don't think the squats were so bad that I slipped back to being quad dominant, so I suspect I've been trying so hard to use my posterior chain that they've not been worked as much lately. Which is kind of cool because a while ago that was the only thing powering any form of squat.
• Left shoulder and arm were very crampy, can't think of  a better word, later in the day. I think my chest has tightened up from the TTB and is pulling there. I'll see if I can loosen that up.

Playing with a new toy

AMRAP10
7 Hanging leg raises - Not quite TTB
14 x 20kg russian t-handle swings

I saw some doing TTB with a perfect rhythm in a video and realised that the key to stringing 2 together and not having to kill the swing between is sending your hips back as the legs come up, so that it's more of a v-up.

 If I keep my lower abs tight as KStarr tried to teach me my hamstrings are long enough to do a proper TTB and when I got the rhythm down I nearly did touch the bar. All I was aiming for was rhythm and about toes at about eye level  without pulling with my arms too much. Mostly got it. Toes got height, used my arms a bit.

Squats and TTB

AMRAP 15
5 x 32.5kg back squat
10 TTB

Back squats and TTR

AMRAP 10
10 x 30kg back squats
10 TTB (actually to the roof of the shed, so about shins to bar)

30kg doesn't feel appreciably heavy except on my right shoulder and wrist. Should be OK to up it a little I hope.

Yet another unimaginitive workout

AMRAP10
6 x 20kg front squat
6 x 20kg press
6 TTB

Dumb idea

Not my best effort in programming in performance

Started out as : Every minute on the minute for 10 minutes 5 x 100kg deadlifts
Rest of the minute TTB

After about 3 rounds the deadlifts took the whole minute and farting around with watches was way too complicated on my own so changed it to:
AMRAP10
5 x 100kg deadlift
5 TTR (toes to roof of the shed)