After a vacation hiatus, and a week of just not quite into it, I am back into it, and it feels good.
Here’s what the last week was about:
Saturday, June 8
Decided that since I came close to my max to get any work in the 50% Deadlift, that I should check out if I have a new max.
For open gym, I did half the warmup, then, moved into working on my deadlift, amsu’s and ring rows.
For ring rows, wondered if I could do it with feet up on the box, but, nope, not yet….but, I can do them with the rows down at waist level, so, sticking with it at that point for now.
For situps…they were a nice break from the arm work….hah, that is funny, situps being a “nice break”
For the deadlift, I had a previous record of 105 in April. Today, I did 175lbs. I had trouble having my hands hold them up.
Friday, June 7
post the warmup, so thought I would share with you the warmup part from this morning:
- 50 skips (singles)
- 5 straight leg deadlifts
- 5 toes-to-bars
- 5 box jumps
- handstand hold
Pendley Rows 5-5-5 — I did 75 pounds — as always need to work on form.
Then, AMRAP 20:
- 6 Deadlifts @ 50% 1rm — I did 95lbs, need to work on form.
- 9 T2B — I did the pipe, some day I will be at the bar
- 12 Lateral Box Jumps (20/24) — hah 6″, but, i finally got the rhythm in the last round of going through the box, rather than sticking the landing
- 30 Double Unders — which for singles is 3x so 90 skips
I did 3 rounds plus 30
So, between warmup & wod, for skipping it was a total of 2*50 + 90*3+ 10 = 380 skips…getting better!
Not bad, right? but…then, we all did “Roxanne”
You can try it, play the song, and every time you hear Roxanne, do a burpee, what a laugh (and hard work). It was like playing simon says.
Tues, June 4 @6am
5 Rounds of:
As Many Rounds/Reps As possible in 3 Minutes of: 3 Power Cleans (135/95)Medium Cheif (125/185)Big Cheif(140/205) (for newbies like me, that was a 75 pound clean.)
6 Push Ups
Rest 1 Minute
*Every Round is a fresh Start, track rounds/reps in each 3 Minute cycle*
Newbie error, figured I could do more, but didn’t try and couldn’t hit 85 pounds…resulting in not completing a rep in the first round. End result: did 4 rounds and 46 reps. sigh, so close each time to making that 2nd round..next time!
June 3: 6am WOD
Back to it this morning, underworked I know. Impressive to watch L do 160lbs (2 x 80) in the carry…and a 32lb wall ball.
For me, the weights that I chose were too light, so not as much work as should have been, but, happy with the extra work done through scaling my ring rows…first time using them a lot lower and it was great.
3 Rounds for time of:
- 200m Kettlebell Farmers Carry (2/1.5)each hand — did a lightweight
- 10 Strict Pullups — did ring rows
- 25 Wallball Shots 10 Ft (20,14) — just did 8 lbs