100408 "D.T."

Warm up= arm swings/rotations, knee highs, side to side lunges with overhead press, 5 abmat butterfly situps unanchored with arms cross chest, 5 abmat situps butterfly unanchored with arms side of head, 10 abmat back exentions, 5 chin ups blue band pin 5, 5 x 10kg Deadlift, 5 x 10kg Hang power clean, 5 x 10kg push jerk, 5 x 13kg deadlift, 5 x 13kg Hang power clean, 3 x 13kg push jerk.

Cash in:- Push up challenge 5th day of program, re-doing week 1 again = 33 reps broken into sets of 6,8,6,6,7 with 90 secs rest

100408 Puppies:
Three rounds for time of:
35-45 pound Deadlift, 12 reps
35-45 pound Hang power clean, 9 reps
35-45 pound Push jerk, 6 reps

I did 35 lb / 16kg for all - done in 5.09 mins.

Good workout - I felt I got the weight spot on - the DL’s were piece of cake and allowed for a breather and the rest were ok to tough in round 2 & only just made in in round 3 - I pushed myself and it felt good. I was alsopleased with the time I took. Just a few breaths to keep me going, only put the bar down to reset for deadlift and no bar staring


Cashout:- Chin ups blue band pin 4 x 3, pin 3 x 1,1, NEW PR pin 2 x F eyes only to bar

Compare to ..

SUNDAY 100314
Pull-ups 1-1-1-1-1-1-1 reps

Blue band assisted at pin 5 with both feet together
Blue band assisted at pin 5 with 1 foot on band only
Blue band assisted at pin 3 with both feet together - F only got eyes to bar
Blue band assisted at pin 4 with both feet together - wahoo new PR
Blue band assisted at pin 4 with 1 foot - New PR but felt a slight pull at upper left abs
Blue band assisted at pin 4 with the other foot lol - equal PR and not a fluke lol - I knew I couldn't do anymore having failed the pin 3 already - thats the min target for next time!

Stoked about doing 2 chin ups at pin 3

Strange thing is apart from doing wod's and the u/h pulldowns at cashout the other day I haven't really been working at it - Yay me - but my push ups that I'm working at seem to be really hard work grrr