100428 Front Squat 3RM & 100427 HSPU/PU/KB swings/Situps/Burpees

Warm up:- arm swings/rotations, knee highs, side to side lunges with overhead press, kstarr’s over’n’unders
Front squat @ 10kg x 5, @ 12kg x 3

100427
Front squat 3-3-3-3-3 reps
14 - 16 - 20 - 22 - 24kg / 52lb NEW PR’s

All HPC’s into position. Slightly rushed but good pr’s none the less.

Further warm up as decided to do 2 in 1..HSPU progs with knes on 8” box x 3, blue band assist pull ups at pin 5 x 5, KB swings @ 2kg x 5, @ 7kg x 5, @ 13kg (I thought was 14 till after wod) x 3, abmat situps unanchored x 5, set up for burpees and got into push up position ( iusually drop to knees for burpees) and although sloppy form push up felt strong so tried a more concentrated one and WAHOOO I got my first full push up!! SO after a small punch of the air thought I better try again to make sure it wasn’t a fluke lol. Good plank and I did another one - didn’t quite touch the floor but only an inch or two away but YAHOOOOO so come down from the high with 2 more burpees but drop to knees as still got the wod to do.

100428
Puppies:
15 Handstand push-up progressions - knees on 8” box unbroken (except for 2 breaths at 2 points lol) forehead to floor NEW PR
20 Beginner or assisted pull-ups - First (5) blue band assist pullups at pin 4, the at pin 5 x (5,5,5)
25 Kettlebell swings, 1 pood - scaled to 14kg was the plan but found out after I missed a 1kg plate off grrrr so 13kg / 29lb (12,13)
30 Sit-ups - abmat unachored and arms out resting on floor like brandx rules (except for 2 breaths at 2 points lol) NEW PR
35 Burpees or squat thrusts - First (5) burpees with push ups on knees, then sqaut thrusts (5,5,5,5,5,5)

Done in 13.50 mins

Wow did this one make me sweat - dripping off me it was - Pheeww! I also had a strange pain in my upper right ab area while doing KB swings - that was the only reason I took a break - it was still when I carried on too - not sure what it was will see if it there next time?

But once I recovered a little I had to try another push up just to see if I could get closer to the floor….and YES I touched my nose to the floor,  and made it up - I had my feet about a 6-8 inch apart and not together but OMG YAY ME I GOT ANOTHER PUSH UP!!!!!