100526 L-sit, Good Mornings, Sit-ups, Back Ext.

Warm up:- normal combo + 2 push ups on knees and then tried again for a full push up - nearly there got sort of one but wasn't full depth, tried again and failed twice so did 10 push ups on knees.

100526 L-sit, Good Mornings, Sit-ups, Back Ext.

Puppies:
Three rounds for time of:
10-15 seconds L-sit - I did hanging L-tuck as cant get legs out yet - 15 secs straight
pvc - 15 pound barbell Good mornings, 15 reps - I did 7kg /15lb bar
20 Abmat sit-ups - feet unanchored with soles together
Back Extensions, 15 reps - I did abmat ones as no equipment to hang off safely

Done in 10.12 mins (splits 3.28, 3.28, 3.14)

Think I scaled too low for this one as except from the situps the rest seemed too easy - but it's first time doing good morning with any weight so didn't want to be stupid. People have been saying about hams hurting after this and I didn't want to spend tomorrow in agony - lots to do.

Cash out:- Chin ups with blue band assist at pin 5 x 3, pin 4 x 3, pin 3 x 3 got 1 then failed the next 2 and had some pain in left elbow so decided to call it quits.

Felt a bit dissatified after today - as didn't feel I had done much but with elbow moaning thought it best to stop and be ready to start again after rest day - looks like it's gonna be a tough cycle of hero wods!

SATURDAY 091114
Puppies -ish
three rounds for time of:
Push-jerk 65 lbs, 10 reps - scaled further to 14kg/30lb
3 Beginner pull-ups - black band assisted chin ups
1 L sit Max - I held my weight on two dumbells with feet rested on heels
3 Beginner pull-ups
1 L sit Max
3 Beginner pull-ups
1 L sit Max

Done in 12.11mins (splts were 4.10,3.27,4.34)

Not really done push jerk before so was unsure how this would go. I was gonna go for 20kg push jerks but I warmed up with 8kg and then 14kg and the 14kg was pretty heavy and I knew there was no way I was going to do 10 reps with 20kg so decided to not be stupid and so stuck with the 14kg. - Glad I did as it was pretty darn tough. But I got the movement right I think…dip, drive, dip catch and stand?
Was please with my chin ups (I did chin ups as I did pull ups yesterday and chins the day before - lots of these over the last few workouts??).
L sits were just not happening, never done them before so I figured I get used to supporting my weight first before trying to get complicated…so left heels on floor with legs straight out and lifted myself from the floor on a bar of dumbells and no parrawhatsits.


Pleased with last few days - I have kept up and not been aching like a stupid thing and not felt like I needed a rest day so I will keep at it
Doing the WOD's on the same is little disadvantaged because of the time difference - you don't get the help for new stuff but will see how I go.