Well I spent most of last week recovering from Lambda and getting some personal matters in order. I thought I could start on Thursday, but my nephew needed emergency surgery for his wrist (he broke it while I was at Lambda). I spent Wednesday, Thursday and Friday nights in Bellingham, and commuted 1.5 hours each way into work. Plus, I missed spending time with Coach Bentz, but I know he won't be far from me ever. The delivery of flooring for my studio was wrong and had to be sent back. Saturday was spent with housework and scouting for a place to perform pullups. I found a park and a small fitness center, and will use these to perform my 4X7.
4 Mar 07 - 15:10 - Moderate intensity
Commando Pullups - RPT/D/E - 6/4/6
These were tough. Being gravitationally favorable, I jumped up for the first three sets. The last two were standing on my plyo box, starting from the hang and doing slow negatives. I felt these in my core and shoulders.
Four Corner Squat - RPT/D/E - 8/3/6
I used a band around the upright. The last two sets were very slow, as I really wanted to focus on my form. These really showed the holes in my game, as my hamstrings were screaming!
Side Swing to Squat with Bruiser - RPT/D/E - 8/2/5
These felt really good. The placement of the Bruiser was on for all the sets.
Quad Hops to Box - RPT/D/E - 8/3/6
These felt awkward for the first set, but fine for the remaining four sets. At the conclusion, someone in the park commented, "Geez. You sure look light on your feet for your size."
Rest between sets was 2 mins, 4 mins, 4 mins, and 4 mins. Not sure WHAT I was thinking that I only needed two minutes rest, but I won't make THAT mistake tomorrow.
Time was 31 minutes.
Overall, I can see that the pullups and squats will be the most challenging for me. The pullups are an integration issue; I need to sophisticate the parts to synergize into one. The squats are a trust issue; namely, that I can get back up.
Took a 30 minute walk with my wife, then did some hip flexor work (Cobra, Up Dog, Pigeon) and forearm work (Seal pose and Locust).