Front Squat 3RM, Newport Crippler

Front Squat 3- or 5-Rep
5 @ 12kg, 4 @ 15kg
3 @ 18kg, 3 @ 22kg, 3 @ 28kg / 61lb = my 3RM of 28kg from Dec 2010. Still wary of wrist and form wasn’t spot on. Still lack flexibility to keep elbows up so my wrists end up taking the weight grrrr. Maybe have to try the cross arms hold but never tried it before???


Newport Crippler
30 Body weight Back Squats - scaled to 17 @ 20kg / 29% BW (up from 15 last time)
1 mile run - sub elliptical lev 2
Done in 12.07 mins
Splits 1.59, 0.13 walk room to room, 9.54 - wahoo!! pleased with faster pace here
Compared
12.39mins
Split 1.54, 10.44* (*12-14 secs walk from room to room)

Push ups as per GD Day 33, Rope climb/Deadlifts/Double Unders

Push ups as per GD Day 33
6 reps EMOM for 7 mins - bar position 4
Completed all reps - last rep only just and after a couple of breaths - phew!

Rope climb/Deadlifts/Double Unders
3 x 5:00 AMRAP, rest 2:00
1 rope climb - sub 3 beginner rope climbs - floor to standing
3 deadlifts, 315/225 - scaled to 66lb / 30 kg
15 double-unders - sub 5 HKNR because of foot
Completed Rnd 1:- 3 rnds +  2rc
Rnd 2:- 2 rnds + 3 rc + 3DL’s
Rnd 3:- Short time again so stopped here!

Deadlift 3- or 5-rep

Deadlift 3- or 5-rep
5 @ 27kg / 59lb
5 @ 37kg
3 @ 47kg
3 @ 55kg
3 @ 64kg / 141lb

Short on time so no metcon today

Push ups as per GD Day 33

Push ups as per GD Day 33
Pin 4 Max sets - 4 mins rest
14-12-11 - last time was 13-11-10

After push ups was very aware of foot strain again so decided to not do ellipitcal today

Wallball shots / pull ups

After major DOMS again and family stuff going on causing lack of sleep, finally got something done

Wallball shots / pull ups

42-30-18 wallballs s/scaled to 21-15-9 (broken as req)
21-15-9 pullups s/scaled to 15-12-9 beginner rows at bar position 12 (broken as req)

Done in 6.09 mins

Short and sweet but better than nothing

EMOM: Toes-to-Bar, HSPU/Push-Ups/L-Pull-Ups, Tabata Row

EMOM: Toes-to-Bar
Pick a number to complete every minute
Scaled to Knee raises (as last time I did KTE attemps in a wod I tried with too much back swing/core not tight enough and really did my abs no good at all) - chose 3 EMOM for 10 mins - but after warming up realised my upper abs were still sore so decided to be sensible and skip it.
I figured I should get good at controlled knee raises before KTE attempts - run before walking and all that.

HSPU/Push-Ups/L-Pull-Ups
10=>1
Handstand push-ups - scaled to DB press @ 5kg
1=>10
Push-ups - at bar position 5
10=>1
L-pull-ups - scaled to beginner rows - bar position 12
Scaled to skip the 9-2-9, 6-5-6, 4-7-4 and 2-9-2 rounds
So apart from the last 10 pushups broken into 5-3-2 I finished in 10.18 mins
Shoulders felt much better at 5kg on the press, ring rows were tough. Do this next time and try for unbroken 10 push ups.

Tabata Row - subbed SDHP @ 12kg KB - up from 8kg last time
Record meters - subbed reps
8-8-8-8-8-8-8-8.
I went for 8’s and just made the last one - could have maybe done 9 in the first 1-3 rounds but not sure I would have made the last 8.

Push press 3RM, Run/Push Press, Max reps Shoulder Press

Push press 3 or 5 rep
5 @ 7kg, 5 @ 12kg
3 @ 18kg, 3 @ 21kg / 46lb NEW PR


Run/Push Press
3 Rounds
300-meter run - subbed elliptical lev 2
7 push press, bodyweight - scaled to 17kg
Done in 6.57mins PR by 19 secs
Splits 1.25, 0.44, 1.39, 0.49, 1.36, 0.43


Max Reps Shoulder Press - 50% of Body Weight - scaled to 20kg
1 set
Completed 6 reps = 1 more than last time
But my left arm was much slower than the right so I think will stay at this weight next time and see if the left can catch up


Shortly after stretching I got a really weird pain in my right foot - I got cramp while stretching and stretched it but wonder if I stretched it too far - pain felt when I walk grrrrrr gets that me on another few days rest grrrrr

Push ups, Tabata Sprints

Push ups as per GD Day 32
5 reps EMOM for 8 mins - bar position 4
Completed all reps

Tabata Sprints on ellipitcal

Back Squat 5RM, Box jumps/Burpees/Box jumps, Max rep Front Squat

Wow serious DOMS yesterday and today in Abs - all of them!! - but cant keep having days off so decided to work through the pain today and hope it helps.

Back squat 5 rep
Work up to a heavy set of 3 or 5 reps
7kg x 5,
17kg x 5, 27kg x 5 33kg / 70lb x 5

Box Jumps/Burpees/Box Jumps
25 Box Jumps, 24”/20” - scaled to 25 step ups ( I originally was going to do 10 box jumps but my abs were still sore from Situps and Knee raises so it had to be step up again)
50 Burpees - scaled to 20 burpees (walked and knee down for push ups)
25 Box Jumps - scaled to 25 step ups

Done in 6.17mins - compared to 6.55mins last time
Splits 1.11, 3.54, 1.11

Max Reps Front Squat - Body Weight - scaled to 20kg
AMRAP in one set
Did 10 reps - compared to 7 reps last time

Push ups as per GD Day 31, Runs/Sit-Ups/Toes-to-Bar

Push ups as per GD Day 31
Pin 4 Max sets - 4 mins rest
13-11-10 - last time was 12-10-9


Runs/Sit-Ups/Toes-to-Bar

800-meter run - subbed elliptical
50 sit-ups - scaled to 30
25 toes-to-bar - scaled to 12 Knees to elbow attempts (3-3-2-2-2)
400-meter run - subbed elliptical
35 sit-ups -  scaled to 20
15 toes-to-bar - scaled to 9 Knees to elbow attempts (4+3+2)
200-meter run - subbed elliptical
20 sit-ups -  scaled to 10
5 toes-to-bar - scaled to 5 Knees to elbow attempts (3+2)

Done in 15.54 mins - New PR wahoo - compared to 17.43 last time  :n_bigsmile:

Splits 4.44, 1.54*, 1.17, 2.25*, 1.37*, 0.58, 1.22*,1.02*, 0.30
last time = Splits 5.06, 2.19*, 1.24, 2.41*, 1.59*, 1.10, 1.29*, 1.06*, 0.26

Very pleased with these improvements - something tells me I'm getting fitter!!