one on one: day twenty-five

So for the past week I have been having issues squatting fully without putting most of my weight onto my left leg. My right ankle hasn't been flexing without discomfort. This became quite apparent today when Joon had me do squat therapy and overhead squats. Not good. So with some mobility work and soon an adjustment, I am hoping we can nip this problem in the butt asap! So what did we do today? Structural work:

Warm-up: 500m Row
Extended Warm-up:
     Squat Therapy
     4 x 30/30 OHS + Hold
     4 x 30/30 Back Extension (GHD) + FLR (Bosu Ball)

Then,
     200m Row (Sprint) R1- 42.5, R2- 41.9, R3- 41.2
     10 KB Bottoms Up  Clean + Press (26#)
     Rest 2:00 Min
     x3
Overall Time: 10:00

Then,
     10 Cal AirFit (Sprint) R1- 16, R2- 14, R3- 15, R4- 16, R5- 15
     20m Farmer Carry (70#)
     Rest 1:00 Min
     x5
Overall Time: 9:12

Even with my ankle causing some issues, I am pretty happy with myself today. The back extensions were hard but felt good and I felt strong, and the FLR on the Bosu Ball went on without complaints. With the row Joon changed the damper each round, I started at 6, then 7, and then 8. I was expecting the 7 and 8 to feel hard but they didn't, I am definitely becoming more efficient with my rowing- YAY! As for the AirFit, I worked hard to make that devil of a machine my bitch, and I came close a couple of times. I am actually surprised at how well I did on it. Could I have done better? Of course but I'll take what I did and smile. Todays session overall felt good, my lungs are feeling better, and I think I kicked that cold in butt! :)

This photo was taken from Pinterest.

one on one: day five

Todays session was hard but absolutely my most favorite session so far. I went into the session feeling pretty good, completely rested and energized. Tony chimed in a few times during the session to help give me pointers in how to efficiently sprint. I can't say that I mastered it yet, but I surprised myself with my sprint times. And it seems I can be quite consistent. So this is what I did today:

Warm-up: 500m Row
Extended Warm-up:
     2 x 50ft Skip / Reverse Skip
     2 x 50ft Side Skip

Conditioning:
     6 x 100m Row + 30 sec FLR 1:1 (Row times 24/25/22/22/21/20 - Overall time was 13:30)
     6 x 30 sec to perform 2 Burpees + 20m Shuttle Sprint w/ 1 min rest (Overall times 10/11/11/11/11/11)

Ballistic Movement:
     100 Sledge Hammer Tire Strikes (every 10 strikes perform 5 tire jumps)

I have to admit that the sledge hammer strikes were my most favorite movement of the day. Great to do something new and different. Joon says now that we've had a few sessions, from now on we will end every session with a little work on the goals I have written down and goals he has set for me. I am excited to attack my list of goals and can't wait to see myself achieve skills and improve overall!