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!!!!!

Forced rest day grr

Forced rest day for me today - had a meeting during the day so time contraints and a severe lack of sleep- means no wod done and an early night needed

100426 Wall Ball / Muscle ups

Warm up:- arm swings/rotations, knee highs, side to side lunges with overhead press, kstarr’s over’n’unders, 10 push ups at pin 3 NEW PR, 5 bar dips at pin 3, 5 blue band assistaed pull ups at pin 5, 5 thrusters @ 10kg

100426 Wall Ball /Muscle-ups
Puppies:
25 Wall ball shots, 6-8 pound ball - subbed thrusters @ 30lb / 14kg
5 Muscle-ups - subbed 3 blue band assisted pull ups at pin 4 & 3 bar dips at pin 3
20 Wall ball shots, 6-8 pound ball
4 Muscle-ups
15 Wall ball shots, 6-8 pound ball
3 Muscle-ups
10 Wall ball shots, 6-8 pound ball
2 Muscle-ups
5 Wall ball shots, 6-8 pound ball
1 Muscle-ups

Done in 25.38 omg - thrusters were a bit of a slog but I got there in the end. I though about quitted after 2 round at 14 mins but decided I wouldn't quit no matter what. Struggled with oxygen and wrists were tender during the thrusts too.
Chin ups were with small jump assist as I tired and dips were the easy bit lol

100424 "Paul"

Warm up:- arm swings/rotations, knee highs, side to side lunges with overhead press, kstarr’s over’n’unders, laying kte x 3, tuck jumps x 4, overhead walk with 10 kg x 20 yards

100424 “Paul”
Puppies:
Three rounds for time of
25 Double unders - subbed tuck jumps
15 Knees to elbows - laying
15-25 pound Overhead walk, 20 yards - first time so did 22lb / 10kg

Done in 11.08mins

Different but good - def. up level next time


Cash out:- Static hang for 30 secs

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

100422 Back squats and dips

Warm up:- arm swings/rotations, knee highs, side to side lunges with overhead press, kstarr’s over’n'unders. 10 abmat situps (5 arms over chest, 5 arms t side of head), 10 abmat back extensions, 10 squats with 5 band dislocates.
5 bar dips, back squat @ 7kg x 3, 12kg x 3, 25 kg x 3

100422
Puppies:
Four rounds for load and time of
Back Squat, 3 reps - I did 25kg / 55lb - feeling week today
10 Dips or Bench Dips

Done in 3.49

poor sleep and eating again and felt pretty week - should squat much heavier but just couldn't do it today.

Cash ou:- Hanging KTE attempts x 1,3,3,3

100420 clean one rep every min

Warm up:- arm swings/rotations, knee highs, side to side lunges with overhead press, kstarr’s over’n'unders. 10 abmat situps, 10 abmat back extensions, 10 squats with band dislocates.
clean broken into it’s sections with 10kg bar, then about 3 practice cleans.

100420
Clean one rep every minute on the minute for 15 minutes.

10kg/22lb / 25kg/55lb
although the last rep at 25kg was more of a psuedo clean as I caught it high and then front squated it.

I did 10-11-12-13-14-15-16-17-18-19-20-21-22-23-24-25.

3rd rep my form was off and I caught my chest on the way up - not good - don’t try this too often ladies

Cash out:- retried the 25kg clean grrr I felt like I was muscling it up. Tried again twice but lept doing the same thing as if it was slightly mental and some fatigue so eft it there for next time.

Considering I was a little weary of these they went pretty well all in all. Must try to shrug more!

Chin ups with blue band assist at pin 5 x3, pin 4 x 3, pin 3 x 3F 1, 1f only nose to bar, 1, pin 2 only got eyes to bar, tried with a jump twice but still only got noise to bar grrrr