Ring rows, ring push ups and yoga

Warm up :- spealler, wallballs, 10 abmat situps, 10 abmat b/e

Ring push ups scaled - position 12"
6 @ toes 12" from center
5 @ toes 15" from center
4 @ toes 17" from center
3 @ toes 19" from center

Ring rows scaled - position 12"
6 @ heels 1" in front of center
5 @ heels 2" in front of center
4 @ heels 4" in front of center (4th rep was not great)
3 @ heels 6" in front of center

Then 1 hour of stress and condiioning yoga.


Been trying to watch the games but the live feed stopped working shortly after the womens first event grrrr

Squat, Bench Press, Chins, Metcon Cindy

Warm up:- Spealler, wall balls, kick ups, 10 abmat sit-ups, abmat 10 b/e tried for a push up again but failed. - not tally surprised as not completely on top form after only about 2 hours sleep night before last!

Squat
3 x air
3 x feet 13" from wall
3 x feet 12" from wall
3 x knees to bench

Bench Press - Test 1 RM
5 @ 10kg / 22lb
4 @ 15kg / 33lb
3 @ 20kg / 44lb
2 @ 25kg / 55lb
1 @ 30kg / 66lb
1 @ 32kg / 70lb
1 @ 34kg / 75lb (last time I tried a 1RM bench was 35kg / 77lb Apr 10, last time I benched anything was 3RM 33kg /73lb Sept 10!! Should be able to exceed this in no time following GD's linear progression)

Chin ups with PU rev assist
5 @ top
4 @ 3" down
3 @ 5.5"
3 @ 8" - got 2 and failed 3rd rep forehead to bar grrrr

Metcon - Cindy scaled
AMRAP in 10 mins
3 pull ups - PU rev chins
4 push ups - bar at pin 5
7 Squats
Completed 8 rounds + 3PU + 4PU + 4 squats
Splits :- 0.53, 0.55, 1.00, 1.08, 1.11, 1.11, 1.12, 1.26, 0.58 unfinished round

Squat, Press, Deadlift and Metcon 110710

Warm up:- spealler, wallballs, kick ups, hollow body practice x 3, 10 supermans and 1 push up from floor with proper hollow body position - Wahoo Major PR    ie my first time ever

Squat
3 x air
6 x knees to bench 6", 4", 2", 1" x 3
3 x front squat @ 7kg

Press
7 @ 7kg / 15lb
6 @ 12kg / 26lb
5 @ 18kg / 40lb

Deadlift
7 @ 18kg / 40lb
5 @ 35kg / 77lb
4 @ 50kg / 110lb
3 @ 66kg / 145lb

Metcon - 110710 400m, Deadlift, Push-ups
Puppies with scaled run
Three rounds for time of:
Run 400 meters scaled further to 200m Run + up and downstairs (My first real outside run in a wod!!!)
20kg / 45 pound Deadlift, 10 reps
10 Push-ups - bar @ pin 5
20kg / 45 pound Deadlift, 5 reps
5 Push-ups - bar @ pin 5

Done in 11.43mins
Dealifts were pretty light but the run was close to my limit for a few more 200's before upping it - and push up endurance is getting better but 10 needs to feel easier (latter half) before going to pin 4
Pleased with progress.

Stretch and foam roller

Squat, Push ups, Ring Rows + Metcon "Barbie"

Warm up:- spealler, wallballs x 10, 5 abmat sit ups, 5 abamt b/e's

Squat
3 x air
3 @ feet 14" from wall
3 @ feet 13" from wall
3 @ 7kg BS
3 @ 10kg BS

Push ups
5 @ pin 5
3 @ pin 3
3 @ PU bars on 8" box
better than last time but still took  two breaths before last rep - think I may start bench press to try to increase strength before trying next 4" drop.

Beginner ring rows - Test 1 RM
5 @ feet under rings
3 @ -3" from center
2 @ -5"
1 @ 7"
1 @ 9"
1 @ 12" my mum was talking to me during my workout (which is very very rare) and said I was bending my knees and wasn't very plank like!
So I tried another with my heels as the pivot instead of my feet flat on the floor so
Heels @ -6" - she said my position was much better and it felt better to me too!
Heels @ -8" and that was my limit for today so will work from this as my 1RM

Metcon Wod
"Barbie" scaled to 3 rounds
3RFT
5 Pull ups - PU rev assist top
10 Push ups - pin 5
15 Situps - abmat with toe above head and to toes
20 Squats

and like a total muppet I did this without the 3 mins rest - which i remembered during the push ups of the 3rd round - DOH!!
Total time 10.32 mins - splits were 2.53, 3.48, 3.50.

Depending on upcoming wods will do this again next week with the rest and see what difference it makes!
NB The chin ups were really easy for the first few reps of each round - which shows hows much stronger I've got - which is great but my endurance is so crap - 5 reps was tough - must work on that!!

Stretch and foam roller

Squat, Press, Power Clean + Metcon triplet

Warm up:- spealler, 10 wallballs, 5 kick up attempts (my wrist is beginning to feel better), 5 hollow body practice, 10 supermans

Squat
3 x air
3 x air with feet 12 inch from wall and struggled for depth (as per magdaw2020 - I tried 9" but I just can't get down)
3 x air with feet 14" from wall and depth good - so now I now what to work on next lol
3 x front squat @ 7kg
3 x front squat @ 7kg - concentrating hard to keep weight over midfoot - get that chest up and elbows high grrr!

Press
5 @ 7kg
5 @ 7kg
5 @ 10kg
5 @ 14kg
5 @ 17kg / 37lb

Power Clean
Worked on form then went for 1RM
8 @ 7kg
3 @ 15kg
3 @ 20kg
3 @ 20kg again to make sure I kep t it close
2 @ 25kg
1 @ 28kg
1 @ 30kg but not very clean equals PR from Dec 10!
1 @ 32kg / 70lb but poor form ie I caught in hand and not on delts grrr

Metcon triplet
Air squat 12-9-6
10kg / 22lb Press 21-15-9
10kg / 22lb Power Clean 12-9-6
Done in 8.27mins
Press was really tough - muscles ie front delts & tri's really complaining! dont think i'll up the weight of the metcon press next session - if I can do the same quicker - build up the endurance as these were a little sloggy! Power clean was really light but I worked it skill and it helped with the metcon side - long time since I've done many!!

1 negative push up and 1 push up attempt - made it a few inches again - hollow body is much better - I'm going up as one unit just need the strength
stretch and foam roller  - worked on upper back too to trying and help that rack position/elbows

note:- I was very aware of my hamstrongs today during my workout - not quite sure why?

Squat Therapy, Push Ups, Pull Downs + Metcon triplet

Warm up:- Spealler, 10 wall balls, 5 kick ups, 10 decline situps, 10 Good mroning @ 7kg, 3 hollow body practice

Squat Therapy
3 x air
3 x bar hold
3 x bar hold to box
3 x 7kg back squat to box
3 x 7kg back squat to box

Push ups
5 @ pin 5
3 @ pin 4
3 @ pin 3
3 @ pin 2
3 @ PU Bars on 8" box = PR

U/H Pull downs on knees
5 @ 10kg / 22lb
3 @ 20kg / 44lb
3 @ 25kg / 55lb
3 @ 35kg / 77lb
3 @ 41kg / 90lb


Metcon triplet
11-8-5 Air Squat
11-8-5 Push Ups @ pin 5
21-15-9 U/H Pul downs @ 22kg  - 21 was broken 8,8,5 and 15 was broken 8,7
Done in 6.54 mins
Total forearm and grip killer!!!!


Stretch and foam roller - including negative full push up and I tried a push up from the ground and tried hard to hold the hollow body and Hey presto I got a few inches off the ground as one unit!!!! Wahoo!! Really pleased with that - something that has eluded for as long as I can remember! Now just build the strength to do the push ups and I'll have cracked it!!

Squat, Press, Deadlift and Metcon triplet

Warm up:- Spealler, red band dislocates, 2 squats, 1 squat at chest high bar

Squat - filmed to check form
3 x Air
3 x air
3 x back @ 7kg / 15lb empty bar
3 x front @ 7kg / 15lb empty bar
3 x OHS @ 7kg / 15lb empty bar
3 x Power clean @ 7kg / 15lb empty bar
3 x clean @ 7kg / 15lb empty bar


Press
5 @ 7kg
5 @ 7kg
5 @ 10kg
5 @ 13kg
5 @ 16kg / 35lb

Deadlift
5 @ 15kg
3 @ 30kg
3 @ 40kg
3 @ 55kg
3 @ 64kg / 141lb


Metcon triplet
Squats 10-7-4
Press @ 9kg / 20lb 21-15-9
Deadlift @ 43kg / 95lb 12-9-6

Done in 8.31 mins.
Deads were tough today but powered through - felt great to do a proper metcon ie one that made me sweat!!

Stretch and foam roller

Rest day

I have redone my workout schedule to just 3 days a week instead of 4 to try and give more recovery time.

So I was on tue,wed, fri, sat and now I'm gonna try tue, thurs, sat to see if it helps me recover better. Sometimes life got in the way and sometimes I just wasn't recover enough for my next session and I then felt guilty as if I was letting myself down - which in a way is silly but once you get off schedule its hard to get back on - I was doubling up and it never ever works - I have learnt that lesson with wods and its the same with the strength stuff too!!

Also only doing my squat therapy once a week iit's falling behind everything else and as per Rip' 'everyone has to squat' so more concerted effort and time to that so that I can perfect my form and get to weight on that bar!!

So 3 days a week is the goal (on a rotating 2 weekly schedule) - if I feel like a yoga session or doing more on the days then I will but not to the expense of the goal!!

I'm toying with the idea of 2 weeks strength, 1 week brandx scaled main page wods, and repeat???

But maybe I should just stick with my linear strength progression till I obtain my major goals of 1 chin up and then consecutive ones, and consecutive full push ups then maybe starting throwing in some wods???

Chin ups, Push ups, Squats, Outside Walk/Jog

Warm up:- Spealler, 10 wallballs, kick up attempts, 2 hollow body practice
Test 1 RM Chin ups
3 @ 1” from top
2 @ 4”
1 @ 9” = last pr
1 @10” = New PR
1 @ 11” failed at eyes to bar
1 @ 10.5” = NEW PR Wahoo!!! 

Push ups
5 @ Pin 5
3 @ Pin 4
3 @ Pin 3
3 @ Pin 1
3 @ PU Bars on 4” box x 1 and Failed 2nd rep about 1/2 up so rested about 20 secs and got another 1, rested again and got another 1
grr realised after that I got this wrong - it should have been PU Bars on 8” box
Also triceps were tender from yesterdays yoga!

Squats - check form
3 @ air
3 @ bar hold pin 13
3 FS @ 7kg
3 @ 7kg low bar
3 @ 7kg high bar

The weather was nice so did 10 mins outside walk 1 min, jog 1 min, walk 1 min, jogged 2 min, walk 1 min, jog 1 min, walk 2min - pleased with progress.
Stretch and foam roller.

Yoga

Didn't feel 100% to lift iron or me today so decided to do an hours "stress relief" yoga instead.

It felt great and I will try and do it more often as the flexibilty side I think I will really benefit from.

Deadlift, Abs, Walk/Jog

Warm up:- spealler less leg swings, 4 knee highs, DL’s 3 @ 7kg

Deadlift

5 @ 15kg / 33lb
3 @ 30kg / 66lb
3 @ 40kg / 88lb
3 @ 55kg / 110lb did 1 rep and felt a twinge in my lower back - so decided to listen to my body and quit DL’s for the day.

ABS

Decline sit ups x 6-6-6

Metcon

Decided to get outside for a change and did 12 mins walking, jogging walking, jogging - jogging section were 30 secs increasing to 1 mins.
GPS (Nike+) started about 1 min in and it counted a total of 0.99km in 11min 03secs
Fastest pasce 7' 07", slowest 14' 22" ave 11' 06"/km


Stretch and foam roller

Squat Therapy, Push ups and Pull Downs

Warm up:- spealler, 10 wallballs, 2 kick ups

Squat Therapy
5 x air
3 x bar hold @ pin 12
3 x bar hold @ pin 13
3 x bar hold @ pin 13 a little closer
3 x bar hold @ pin 13  closer still

DB Rows
5 @ 2kg
5 @ 7kg
5 @ 10kg

These felt quite odd!

Push ups - I got my 3's close to my recent 1RM (PU Bars on 4" box 6 June 11 when started Strength work) and surpassed my 3RM from Feb 11 (Pre wrist injury) so decided to test my 1RM again
3 @ Pin 4
2 @ Pin 2
1 @ Pin 1
1 @ PU bars on floor = PR
1 @ Full on Floor = PR Wahoo!!!! 
    Huge Thanks to GD for strength program and Carl Poali for wrist positioning   I got my full push up back after hurting my wrist Feb 11!!
I rested a few secs and did another one to make sure it wasn’t a fluke lol!! My core/plank wasn’t 100% but I cam work on that


U/H Pull downs using high pully on knees
5 @ 10kg / 22lb
3 @ 20kg / 44lb
3 @ 25kg / 55lb
3 @ 34kg / 75lb
3 @ 39kg / 86lb

Metcon couplet
10-7-4 Push ups @ pin 5
21-15-9 U/H pulldown @ 20kg / 44lb

Done in 4.37 mins

Chores

Mowed to lawn today and di some weeding - took me best bart of two house.

Later hoovered and mopped the kitchen floor on hands and knees - and boy my triceps were not happy after press yesterday, mowing this morning and now on hands and knees - crazy day - thank god for rest day tomorrow!!

Shoulder Press & Chin ups

Warm up:- Spealler, red back dislocates

Strength

Shoulder Press
5 @ 7kg / 15lb
3 @ 10kg / 22lb
3 @ 15kg / 33lb
3 @ 19kg / 41lb
3 @ 23kg / 50lbs (Both arms were slow, but the left was really slow and shaky on rep 2 and 3!) Think I need to move to 5's?

Chins - P U Rev assisted - increasing with less assistance
3 @ 1"
3 @ 2"
3 @ 4"
3 @ 6"
3 @ 8" Last rep only just made it

Metcon

Couplet from above
21-15-9 Press @ 8kg / 17lb
5-3-1 Chin ups @ top

Done in 4.12mins
Press were tough very close to complete muscle failure on last few reps of each set, chins were pretty good up numbers next time


c/o stretch, flexibility and foam roller