Saturday, September 27, 2008

Friday 09/26/2008

10-9-8-7-6-5-4-3-2-1 reps of:
Burpee Box Jumps
Pistol* (R)
Pistol (L)

*Pistol: A one-legged ATG squat. Modify as necessary with a box to decrease range of motion or use a pillar/stretch band for support.

I did a 5-mile trail run with Patty at Pinckney Rec Area, near the Silver Lake campground. I appreciate running on trails -- the unpredictability of the terrain makes for an excellent workout and helps to boost kinesthetic awareness. Not to mention that it's a nice change from road running and you get to spend some time in communion with nature as well. It was a lovely morning to be out on the trails yesterday.

WOD: Charge
21-15-9 reps of:
Ring Pushups (feet elevated on 20" box)
KB Clean and Press (R)
KB Clean and Press (L)

Rest 5 minutes, then -
21-15-9 reps of:
Ring Dips
KB Snatch (R)
KB Snatch (L)

I managed to get in a spot of ring work as well. My goal is to commit to building ring strength on a regular basis (say, on Mon Wed Fri, but knowing myself it'll probably be something like Mon Tue Wed Thu Fri Sat Sun, sigh...), by performing ring-based exercises and gymnastic progressions, in order to eventually accomplish some of the more technically-challenging ring movements. I'm quite a noob when it comes to rings but, hey, I guess everyone has to start somewhere. These workouts are more focused on building strength rather than metabolic conditioning and so I don't skimp on the rest periods between sets. Neither are the workouts long. I'll talk about rings and their related exercises in a subsequent post, but here's what I did yesterday:

5 x 5 Ring Dips
5 x 5 Inverted Pullups
5 x 5 Dead Hang Pullups
5 x 3 Skin-the-Cats (reaching a full dislocate at the bottom of the movement)
5 x 20 second static hold in support position (rings turned outwards such that insides of elbows are facing outwards and arms are not braced against straps)

"Success is more permanent when you achieve it without destroying your principles."
- Walter Cronkite

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