Over the last few weeks it’s been pretty much dial everything right back to basics.
I’ve been hitting some pretty solid upper body work in the form of presses and HSPU’s and it looks like it paid off as I was able to finish the CF benchmark WOD ‘JT’ on the weekend in 14:04 (we had a 20min cap).
A standard training session has been looking like this:
3 rounds (untimed):
- 12 x SI glides
- 90 sec Sorenson holds (on the GHD)
- bum burner (30 sec each leg)
- 10 x ab wheel roll outs
Followed by 10 mins handstand practice and then 10 mins of sleddding (mixed: lateral lunges and rows)
I’ve also been going crazy on mobility focusing on releasing my hip flexors (Psoas) with Kstar’s kettlebell/hockey ball trick. Painful but worthwhile.
I’ve also been dialing in muscle ups (both ring and bar, although dead hangs on a bar have been tricky) and I’ve been hitting
- 3x max rep HSPUs w/ 3 min rest between sets.
This week I decided that I’d get back into some back squats and O-lifts… So yesterday (21.11.11) I hit
- 3×5 hang power cleans @ Â 70, 80, 75, 75kg
- 3×5 back squat @ 70, 80, 90 (keeping the numbers real low to fee out my lower back/SI issue)
Thins are starting to come good again. I’m going to stick with the prehab SI/stability drills as a good warm up and hook back into some lighter metcons – I guess we’ll see how that goes.
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