Skinny-Strong Is As Skinny-Strong Does

Thursday, 22 March 2012

Variety Day, run 1.1 miles of a 1.9 mile loop from home, breathing nose in for all, nose out for most, no stops until the 1.1 mile mark, all breathing on 6's, alternated walking and faster running for the .8 home, still breathing all nose on 6's.


Friday, 23 March 2012

ETK ROP Heavy Day - a day early due to family travel this weekend

Briefly, faster than usual for me but slower than many of you, I suspect.

Details will be below the summary

Starting time for each ladder followed by rungs

0:00 - 1-2-3-4-5 x 1
20:00 - 1-2-3-4-5 x 1

40:00 - 1-2-3-4 x 1
1:00:00 - 1-2-3-4 x 1
1:15:00 - 1-2-3-4 x 1

Details:

Rung of 1: start 0:00, 0:45 to execute followed by :45 rest

Rung of 2: start 1:30, 0:45 to execute followed by 1:15 rest

Rung of 3: start 3:30, 1:15 to execute followed by 2:30 rest

Rung of 4: start 7:15, 2:00 to execute followed by 3:00 rest

Rung of 5: start 12:45, 2:30 to execute followed by ...

… 5:15 rest before next ladder


Ladder #2 - started same as first, 20:00 on stopwatch, used same start times, execution times were a little faster so slightly longer rests - but who’s counting?


Ladder #3

Rung of 1: start 40:00, 0:45 to execute followed by :45 rest

Rung of 2: start 41:30, 0:45 to execute followed by 1:15 rest

Rung of 3: start 43:30, 1:15 to execute followed by ??:?? rest - distracted at computer, missed next planned start by 1:00

Rung of 4: start 48:15, 2:00 to execute followed by … - instead of starting 47:15, was 48:15

… 5:15 rest before next ladder



missed planned start, started at 1:00:00 - tired and sweating now

Ladder #4 -

Rung of 1: start 1:00:00, 0:45 to execute followed by :45 rest

Rung of 2: start 1:01:30, 0:45 to execute followed by 1:15 rest

Rung of 3: start 1:03:30, 1:15 to execute followed by 2:30 rest

Rung of 4: start 1:07:15, 2:00 to execute followed by …

… 5:15 rest before next ladder


Ladder #5 -

Rung of 1: start 1:15:00, 0:45 to execute followed by :45 rest

Rung of 2: start 1:16:30, 0:45 to execute followed by 1:15 rest

Rung of 3: start 1:18:30, 1:15 to execute followed by 2:30 rest - missed next start, just plain tired

Rung of 4: start 1:25:00, ?:00 to execute followed by … - last press rep right was absolutely a limit lift, took forever, barely made it - surprising as my left side is weaker but I think this showed how the “system” and not just my pressing muscles were fatigued - certainly right tricep had nothing left for whatever reason. Started PU on 1:29, got all 4 pretty easily. Used a slightly false grip on some of the bigger PU sets - helps grip strength, also gets you higher to start with.

30:00 before swings, (10L+10R)x 2 and that's all I had in me.