Wednesday, October 12

First day back since friday some how I pulled a muscle in the front of my thigh right at the crease. Not sure if its the hip flexor or what but on a diagram it looks like either the pectineus muscle or the iliopseas muscle. Walked with a limp most of the week. Tried today's workout got to about half way through the rowing and it really started hurting. I stopped there since I have a class in the mountains next week and didn't want to take a chance on hurting it more.

3 rounds not for time:

Bike 2 min

10 Kip Swings on bar- focus on tight hollow and arch body positions and active shoulders

14 steps Walking Lunges

+

A. Hang Squat Clean & Split Jerk, build to a tough single in 12 min

B. Squat Clean & Split Jerk, 1/min for 8 min @ 75-90% **perfect technique

+

Row 3 min @ 2:05/500m

Rest 3 min

Row 2 min @ 2:05/500m

Rest 2 min

Row 1 min @ 2:02/500m

Rest 1 min

Row 1 min @ 2:02/500m

Rest 3 min

For time:

3 rounds

20 Double KB Front Squats, 35#/H

20 Burpees

Don't have a bike so I jogged a 400m

A: worked up to 185

B: used 155