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

Bx 2012-12-11, Back Squat 5RM, Box jumps/Burpees/Box jumps, Max reps Front Squat

Bx 2012-12-11

Back squat 3 or 5 rep
Work up to a heavy set of 3 or 5 reps
7kg x 3, 17kg x 5, 27kg x 5
32kg / 70lb x 5

Its over 12 months since I’ve squatted anything near 32kg so thought I’d be sensible. My core and for felt good and strong so really pleased with that - look forward to building on and increased my 5RM of 44kg / 97lb from Aug 10!!!

Box Jumps/Burpees/Box Jumps

25 Box Jumps, 24”/20” - scaled to 25 step ups ( I originally was going to do 10 box jumps as wary of foot but my abs were still sore from Situps and Knee raises that 2 warm up box jumps was too painful)
50 Burpees - scaled to 20 burpees (walked and knee down for push ups)
25 Box Jumps - scaled to 25 step ups

Done in 6.55mins
Splits 1.17, 3.57, 1.39

Max Reps Front Squat - Body Weight - scaled to 20kg
AMRAP in one set
Did 7 reps only

Pretty tired so 7 reps not so bad but decide to be safe to workout another day than push it and be silly.

110101 “Jack”

Warm up= arm swings/rotations, knee highs, dislocates, 5 abmat butterfly situps unanchored with arms on floor, 10 abmat situps with arms across chest, 15 abmat back extentions.
push press 5 @ 8kg, 3 @ 14kg, DB KB swings, 5 @ 2kg, 5 @ 7kg, 3 x 9kg, step ups 13” x 4

Saturday 110101
“Jack”

Puppies/pack mix
Complete as many rounds as possible in 15 minutes of:
30 pound / 14 kg Push press, 10 reps
10 KB Swings, 20# / 9kg
10 Step ups, 13” inch box (still wary of foot)

Did 6 rounds + 5 PP’s

Tough again but I push through! My arm were tired from the last 2 days of hero wods and the Push presses were tougher than I thought they should be and although broken from round 3 or 4 onwards I got it done.
My foot feels good so providing no aches and pains of the next couple of days I think will try some skipping or low box jumps to see how it feels.
3 tough days for 3 tough hero’s. RIP Jack

Not sure where to jump back in as I’m a bit behind the wod schedule?? - was thinking of skipping the next cycle but I think I ought to do Fran! 

101226 Bull

Warm up= arm swings/rotations, knee highs, dislocates, smanson stretch, bergener skill transfers, 5 abmat butterfly situps unanchored with arms on floor, 10 abmat situps butterfly unanchored with arms acrosss chest, 15 abmat back exentions, 10 push ups at pin 4 - felt good so did another 5 , 5 chin ups blue band pin 5, 5 beginner ring rows, 5 step ups @ 13”, 5 OHS @ 7kg, 200m elliptical.

Sunday 101226
“Bull”
Puppies:
Two rounds for time of:
50 Double-unders (or 50-100 single unders) - subbed 25 step ups @ 13” as still strenthening foot
18 pound / 8kg Overhead squat, 30 reps - broken as nec
30 Pull-ups (Beginner or assisted okay) - 1st round blue band 10 feet together rest 12” apart mixed chins and pulls, 2nd round beginner ring rows - brokene as nec
Run 1/4-1/2 mile - ellipitcal 1/2 mile

Done in 32.30 mins
Splits 15.27, 17.01

Tough slog this one - I wanted to drop the reps very early on in first round and definetly thought I should for round 2 but it’s a Hero wod and it will build my endurance so I got it done broken into 5’s as needed - RIP Bull.

I was shattered afterwards but pleased and proud that I pushed through for a Hero.

I wanted to check my heart rate during the 800m and 1st round started at level 4 as normal and my heart rate went straight up to 170-171 so I dropped the level down and down and down to 1 but I heart rate still kept in the low 170’s! But I pr’d my 800 time by 4 secs @ 5.20mins which considering it took less effort by level / gradient (but not shown in heart rate drop) I guess it’s not really a pr lol. 2nd round I started on level 1 to see if it made a difference and my heart rate still stayed around in the 170’s even up to 174! so I guess on top of the rest of the wod - it wasn’t a good comparison trial lol so will recheck on just an elliptical day

It also gave me chance to try some different hand position during the OHS and I’m pleased to say that my flexibilty is getting better as I can OHS with my hands closer together YAY - which is much better for my wrists - if I can get another few inch in I’ll be relly pleased.