Fitness-7/22

I was back in the gym today and had a very productive session. As a gym community, we're spending this week in a holding pattern if you will. We're exercising alright but we're toning it down a notch and giving ourselves some active rest type wods while at the same time, working on some weaknesses. This is all in order to give our bodies a chance to recover and gear up for the start of a new macro-style programming that will start in the next couple of weeks and take us to next years regional qualifier. Rest assured (pun intended), we'll have more rest programmed into the coming months. But only as a part of the greater plan over the next 10 months to produce machines when it comes to our athletes. I'm excited. 

Today, I started with a mellow 1k row...and still put up a 3:30! I felt great! Best I've felt in a while. I started off slow and built up to a strong pace but still reserved, I felt I had a lot more in the tank. It was awesome. 

Then I worked through 3 rounds un-timed, although still fast-paced, of the following:

-10 ghd situps

-10 ghd hip extensions

-10 knees to elbows

-10 handstand pushups, full-range/band assisted

It was a good quad and although the hspu's we're still tough, I feel they're improving and I'm continuing to get closer to hitting them legit.

I finished the day with 3 x 10 front squats at light weight working on technique and breathing and going full-depth, butt to heels. My sets were @ 95, 115 and 135. They felt good. A solid day of work.