Press + metcon 110902

Finally a wod after days of agony from 75 squats the other day

Warm up:- Spealler, 10 wallballs, 12 red band dislocates, 4 mountain climbers, 2 hollow body rocks, 10 situps, 10 back ext’s, 8 assisted chin ups, 10 push ups pin 5, 5 beginner body rows, 10 bench dips

Press
10 @ 8kg
6 @ 14kg
5 @ 21kg / 46lb Failed 3rd rep, rested a 1 min or so and tried again but failed on 4th rep

I think I taxed my shoulder too much during the warm up and my lifts always suffer when I power clean the bar up first! Also I think I need less warm up reps as my shoulder felt tired at the 6th rep of the 6 rep warm so lessen learnt for next time - will redo next press session to if I can get it, if not I will change to 3’s again.

Metcon 110902 Power cleans, bar facing burpees
dcaled to 12-9-6-3 reps for time of
12kg Power cleans
Squat thrusts

Done in 3.58mins

Powercleans were way too easy for me so up them for next time. Squat thrust were about right, tough and had to break them up to finish the first few sets. Hope my foot is ok?

Stretch and foam roller with 1 full push up.

100428 Front Squat 3RM & 100427 HSPU/PU/KB swings/Situps/Burpees

Warm up:- arm swings/rotations, knee highs, side to side lunges with overhead press, kstarr’s over’n’unders
Front squat @ 10kg x 5, @ 12kg x 3

100427
Front squat 3-3-3-3-3 reps
14 - 16 - 20 - 22 - 24kg / 52lb NEW PR’s

All HPC’s into position. Slightly rushed but good pr’s none the less.

Further warm up as decided to do 2 in 1..HSPU progs with knes on 8” box x 3, blue band assist pull ups at pin 5 x 5, KB swings @ 2kg x 5, @ 7kg x 5, @ 13kg (I thought was 14 till after wod) x 3, abmat situps unanchored x 5, set up for burpees and got into push up position ( iusually drop to knees for burpees) and although sloppy form push up felt strong so tried a more concentrated one and WAHOOO I got my first full push up!! SO after a small punch of the air thought I better try again to make sure it wasn’t a fluke lol. Good plank and I did another one - didn’t quite touch the floor but only an inch or two away but YAHOOOOO so come down from the high with 2 more burpees but drop to knees as still got the wod to do.

100428
Puppies:
15 Handstand push-up progressions - knees on 8” box unbroken (except for 2 breaths at 2 points lol) forehead to floor NEW PR
20 Beginner or assisted pull-ups - First (5) blue band assist pullups at pin 4, the at pin 5 x (5,5,5)
25 Kettlebell swings, 1 pood - scaled to 14kg was the plan but found out after I missed a 1kg plate off grrrr so 13kg / 29lb (12,13)
30 Sit-ups - abmat unachored and arms out resting on floor like brandx rules (except for 2 breaths at 2 points lol) NEW PR
35 Burpees or squat thrusts - First (5) burpees with push ups on knees, then sqaut thrusts (5,5,5,5,5,5)

Done in 13.50 mins

Wow did this one make me sweat - dripping off me it was - Pheeww! I also had a strange pain in my upper right ab area while doing KB swings - that was the only reason I took a break - it was still when I carried on too - not sure what it was will see if it there next time?

But once I recovered a little I had to try another push up just to see if I could get closer to the floor….and YES I touched my nose to the floor,  and made it up - I had my feet about a 6-8 inch apart and not together but OMG YAY ME I GOT ANOTHER PUSH UP!!!!!

100423 HPC and burpees

Warm up:- arm swings/rotations, knee highs, side to side lunges with overhead press, kstarr’s over’n’unders. 10 push ups against pin 5, 10 HPC @ 10kg, 3 squat thrusts.

100423
Puppies + ‘cup mix
Three rounds for time of:
15-25 pound Hang power cleans, 12 reps - I did 27lb / 12kg
10 squat thrusts

Done in 5.45mins

Good metcon - my squats thrusts although still torture feel like they are actually making progress - feeling much better and more fluid - really pleased.

I really need to get my weakness sorted so that I can up the scaling a little - there seems to be one part of most wods that I can't do past buttercup/puppies grrrrr - but it's getting there slowly - I should probably just be more patient hey? My weights are gradully increasing nicely but the bodyweight stuff is very slow grrrr

These HPC were easy peasy for me today I really should have upped the weight more but noted for next time.

Cash out:- Bench press:- 10kg x 5, 15 x 5, 20 x 3, 25 x 3, 1RM’s 30-32-33-34-35 New PR by 2 kg  
That's a half my Bodyweight Bench for me - yay me

Wed 100407

Did todays today and will do yesterday’s tomorrow because my new 6ft Barbell should be arriving tomorrow - wahoo!!!

Warm up= arm swings/rotations, knee highs, side to side lunges with overhead press, 6 blue band assisted chin ups at pin 5, 5 air squats, 5 10kg SDHP, 3 side-to-side low 6” hurdle jumps

Cash in:- Push up challenge 4th day of program, re-doing week 1 again = 27 reps broken into sets of 6,6,4,4,7 with 60 secs rest

100407
Puppies:
Row 250-500 meters - subbed 25 x 14kg SDHP PR
30 Double-unders - 30 side-to-side low 6” hurdle jumps
20 Squat thrusts
Done in 6.32 mins

Them squat thrusts I find really hard with my long legs grrr, felt like it took longer than the rest of the wod put together.

Cash out:- U/hand pulldowns 3RM’s - 20kg, 25, 30, 40, 45F, 42 x 2 only, 41kg.