EMOM Chin ups, Michael

EMOM: Chin-Ups - PU rev assisted
4 reps EMOM for 10 mins
I haven’t chin’d since Jan so was curious to see how I got on
Completed 4-4-4-3f-1f-3f-0f-3-2-2 compared to last time Completed 4-4-4-4-4-4-1f-3-2-2f
Slightly disappointing but partially expected.
Go for 3’s next time or change to Rows again?.

Michael
Three rounds for time of:
Run 800 meters - sub elliptical lev 2
50 Back Extensions - scaled to 16 abmat - up 1 from last time
50 Sit-ups - scaled to 26 abmat butterfly touch above head and feet - up 1 from last time
Done in 22.24 mins compared to 23.20mins last time = 6 more reps and a faster time

Bx 2012-12-19 EMOM: Chin-Ups, Michael

Bx 2012-12-19
EMOM: Chin-Ups - PU rev assisted
4 reps EMOM for 10 mins
Completed 4-4-4-4-4-4-1f-3-2-2f compared to last time 1 Nov 12 4-4-4-4-4-2f-3f-2f-2f-3f - both 32 reps but I got another set 4 so pretty pleased considering.

Michael
Three rounds for time of:
Run 800 meters - sub elliptical lev 2
50 Back Extensions - scaled to 15 abmat
50 Sit-ups - scaled to 25 abmat butterfly touch above head and feet
Done in 23.20mins unbroken

compared to

110405 “Michael”
Three rounds for time of:
Run 600 meters - sub elliptical lev 2
15 Back Extensions - abmat
25 Sit-ups - abmat with touch above head and to toes
Done in 16.13 mins all unbroken

Need to up Back extensions to 20 next time and maybe sit ups too.

110405 “Michael”

Warm up:- Spealler warm up, dislocates with OHS, 5 abmat situps, 5 Abmat b/e, 5 push up against bar pin 4 x 5, bar 2 x 3, Bar 1 x 3 (2 failed 3rd, 1),  10 PU Rev assist pull ups (3,3,2,2), 5 sqaut therapy squats with hand over chest high bar, GWOD 5 mins practice rope pull ups and KTE on rope.

TUESDAY 110405
“Michael”
Three rounds for time of:
Run 600 meters - sub elliptical lev 2
15 Back Extensions - abmat
25 Sit-ups - abmat with touch above head and to toes

Done in 16.13 mins all unbroken    
Splits:- Elliptical:- 3.22 new PR, 3.20 PR again by 14 secs from March, 3.31. b/e & s/u 1.51, 2.05, 2.01.

Really pleased with my intesity throughout this wod - apart from 2 breaths before 2nd and 3rd round of situps I didn’t stop and it was more work that my last ‘Michael’....
100920 “Michael”
Three rounds for time of:
Run 400 meters - subbed 0.4 m on ellitical at level 4 - but used arms doing a lot of the work to help my foot - its getting there slowly
10 Back Extensions - abmat
20 Sit-ups - Abmat arms by my side on floor most of the time
Done in 12.28 mins

C/o just stretch, foam roller and flexibilty work.

100920 'Michael' and 091023 Shoulder Press

100920
“Michael”
Three rounds for time of:
Run 400 meters - subbed 0.4 m on ellitical at level 4 - but used arms doing a lot of the work to help my foot - its getting there slowly
10 Back Extensions - abmat
20 Sit-ups - Abmat arms by my side on floor most of the time

Done in 12.28 mins
Splits were ellipitcal 2.30, 2.23, 2.25 and BE and SU 1.34, 1.46, 1.47

Apart from arm position during situps (didn’t read my last workout info well enough before I started doh!!) pleased with faster time of 3 mins and 7 secs


compared to
Sunday 091025
“Michael”
Three rounds for time of:
Run 400 meters - subbed 0.4 m on ellitical at level 4
10 Back Extensions - abmat
20 Sit-ups - abmat with arms across chest then fists out in front when it got harder

Done in 15.35mins phew.


I felt really good afterwards to after about 5 mins did..
100923 - Shoulder Press
3-3-3-3-3-3-3
14kg / 31lb -17 - 19 - 21 - 23kg / 50lb = PR - 24kg / 52lb failed 3rd rep - 24 failed 2nd rep

Dissapointed failing that 3rd rep grrrr but considering the sporadic nature of my wodding just lately at least I equalled my PR and got 2 reps at 24kg compared to none last time lol

100203
Shoulder Press 3-3-3-3-3-3-3

15 - 17 - 19 - 21 - 23PR - 24F - 22kg
Rested 2 mins between sets

23kg felt really heavy today but I squeezed it up there. the 24kg was not going any where which kinda suprised me as 1RM from CFT 24th Feb was 25kg?
But I didn't get a full nights sleep last night and I hadn't eaten well thru the day really so we will see next time hey.

Today..
Sunday 091025
“Michael”
Buttercups:
Three rounds for time of:
Run 400 meters - subbed 0.4 m on ellitical at level 4
10 Back Extensions - abmat
20 Sit-ups - abmat with arms across chest then fists out in front when it got harder

Done in 15.35mins phew.

Had a few mins rest and then did..
SATURDAY 091024
Deadlift 1-1-1-1-1-1-1 reps
I warmed up with 10kg / 22lb x 5, then 28kg / 61lb x 3
then 1 reps of 38kg / 84lb - 48kg / 105 lb - 53kg / 116 lb - 58kg / 127lb NEW PB- 59kg / 130lb NEW PB - 60kg / 132 lb NEW PB - 61kg / 134 lb NEW PB Wahoo!!

I'm really pleased with my new pb of 61kg - I was quite wary after pulling my back 17th Oct but I didn't feel any of the 'pull' feelings like before so I went carefully but smashed it Wahoo!!!!