Felt flatter than a BBQ plate today... bit of a grind, but I am glad I showed up and sweated. These are the time to build the commitment muscle.... HC once said to me, "just show up, even if you just roll out". Active recovery and stretching is infinately better than practicing a 'lounge lizard" routine. A). Built up to 45kg, could have pushed more but ran out of lifts. Focused on retreat and speed under the bar. Left 45kg for EMOTM...that was hilarious this morning watching the random broadjumps...gold. Great adaptation guys!! B) AMRAP 4 rounds + 13 reps. KB 20kg, WB 9kg to 10ft. Subbed floor lifts for P/ups 50kg x 25 reps
(A) Worked up to 38.5kg & then EMOTM @ 31kg (B) AMRAP - 5 rounds exactly Pull ups with blue & orange bands - 6:06 (felt like I spent a lot of that time running around in circles swapping boxes, getting bands, generally wasting time)
(A)30kg,40kg,45kg,50kg(just),failed 2nd 50kg. EMOTM 40kg. (B)6 rounds 16kg KB 24kg KBS 9kg wall ball 10 pull ups & 40 with red band Very happy with unassisted pull ups!
Felt flatter than a BBQ plate today... bit of a grind, but I am glad I showed up and sweated. These are the time to build the commitment muscle.... HC once said to me, "just show up, even if you just roll out". Active recovery and stretching is infinately better than practicing
ReplyDeletea 'lounge lizard" routine.
A). Built up to 45kg, could have pushed more but ran out of lifts. Focused on retreat and speed under the bar.
Left 45kg for EMOTM...that was hilarious this morning watching the random broadjumps...gold.
Great adaptation guys!!
B) AMRAP 4 rounds + 13 reps. KB 20kg, WB 9kg to 10ft.
Subbed floor lifts for P/ups 50kg x 25 reps
Another good turn out this morning!
ReplyDelete(A) Worked up to 38.5kg & then EMOTM @ 31kg
(B) AMRAP - 5 rounds exactly
Pull ups with blue & orange bands - 6:06 (felt like I spent a lot of that time running around in circles swapping boxes, getting bands, generally wasting time)
(A)30kg,40kg,45kg,50kg(just),failed 2nd 50kg.
ReplyDeleteEMOTM 40kg.
(B)6 rounds
16kg KB
24kg KBS
9kg wall ball
10 pull ups & 40 with red band
Very happy with unassisted pull ups!
Snatch- 70kg
ReplyDeleteEMOTM @ 60kg 9/10
WOD 6+21 RXD.
Sets of 10 for the pull-ups.
Snatch worked up to 39.5kg (pb) over 6 lifts
ReplyDeleteEMOTM @ 31kg
WOD 3 +3 RXD
Pull ups in 7:50 started off using a few different bands at certain points.
Snatch 63.5kg
ReplyDeleteEMOTM 51kg
WOD 3+23 + 4:36(PULLUPS) RXD
Had a little trouble getting into the groove on this one. Hamstring flexability and lower back flexabilty really giving me a little trouble.