Warmup
High Knee Hug down and back
Walk lunge with stretch
Good mornings with pvc 10
Hold bottom of squat holding on to something move dynamically to stretch 1min
X2
A1. Sub max pull ups (stop one or two before you are unable to do one) green band strict x4
6 -6- 4-4
6 -6- 4-4
A2. 10-15-20-25 Air squats try to go unbroken
Unbroken - slower on 20-25
Unbroken - slower on 20-25
A3. Ride AD remainder of 1:30min; rest 3-5mins x4
1:30, 1:25, 45, 30 -- this kicked my but. I kept the AD at 65 most of the time. First one I went out at about 75 and quickley dropped off. If a lion had been chasing me - I was lunch - a very worn out lunch!
1:30, 1:25, 45, 30 -- this kicked my but. I kept the AD at 65 most of the time. First one I went out at about 75 and quickley dropped off. If a lion had been chasing me - I was lunch - a very worn out lunch!
Cooldown
5mins walk or row
Walked - after the AD I needed to stretch legs and get the left one working correctly.
Walked - after the AD I needed to stretch legs and get the left one working correctly.
Stretch
On this workout GA do A1. stop one or two reps before you fail. Go straight to A2 and the first round you will do 10 unbroken squats the second round will be 15 unbroken ect.. four rounds.
At the beginning of every round I want you to give yourself 1:30mins so however much time you have left after you do the pullups and air squats get on the AD and give it all you have for the remainder of the time. ex. 2mins starts i do pullups and squats in 30 seconds get on the ad for the remaining 1:00min I want you to go hard but be smart and organized. rest 3-5 mins you should want this rest!
I had this all written down somewhere - I am sure that I will find it after I get this done!
Overall WOD: This was great - Hate the AD it still kicks my butt. What really is the kicker is the inner left thigh really gets weak. It will be interesting to see how that washes out over the next few months - wondering if nerve damage will regenerate enough to cancel that out.
Diet:
Breakfast: Not sure but I think I went without as I was at school all morning.
Lunch: Leftovers
Dinner: Citrus Macadamia Nut Sole, salad, and some vegetable.
Mood: Thursday, was a much better day. Wednesday's counseling session was actually a bit of a break through. So things have been really great since then, much more even as a whole.
I had this all written down somewhere - I am sure that I will find it after I get this done!
Overall WOD: This was great - Hate the AD it still kicks my butt. What really is the kicker is the inner left thigh really gets weak. It will be interesting to see how that washes out over the next few months - wondering if nerve damage will regenerate enough to cancel that out.
Diet:
Breakfast: Not sure but I think I went without as I was at school all morning.
Lunch: Leftovers
Dinner: Citrus Macadamia Nut Sole, salad, and some vegetable.
Mood: Thursday, was a much better day. Wednesday's counseling session was actually a bit of a break through. So things have been really great since then, much more even as a whole.
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