Aliysa and 12 Year Old Christian training together outside.
A1) Deadlift
1 Set x 8 Reps
2 Sets x 6 Reps
2 Sets x 4 Reps
Each Set needs to be heavier than the next.
A2) Seated Strict Press
Perform 3-5 Reps after each set of Deadlifts.
10-8-6-4-2-1
Hang Power Clean 55/40kg
5 Strict Pullups after every round of the HPC
-then-
Run 800m
A) Deadlift/Seated Strict Press - Easing myself back into the DL.
ReplyDelete50kg (12kg)
60, 65kg (12kg, 13.25kg)
70, 75kg (14.5kg x 2)
B) 10.22 Rxd
Damn I'm enjoying being back.
and we Love Having you Back!!!!
DeleteV in the zone makes for fun 6am WODS. Agree 100% Kathy. :O)
DeleteA) Deadlift / SS Press
ReplyDelete50kg / (12kg)
60, 65kg / 14kg
70, 75kg/ 14.5kg
B) 35kg HPC
13:15
Ran the 800 (stopped a few times knee was clicking)
I lost my count (lost my mind really) in pull ups
A) 90, 110,120
ReplyDelete100,120,125
Strict press at 65%, @ 40kg
B) subbed ring rows for strict pullups due to shoulder impingement.
Run 800m, 55kg HPC
sucks having to scale, but... at least I am running a bit.
WOD 12:08
DeleteA) 70, 80, 85, 90, 95
ReplyDelete10kg db's for seated press.
B) 9.05
1st round 5 strict pull ups, that went downhill pretty damn quick. Next 4 rounds 2 strict pull ups then ring rows, last round all ring rows.
(A) 70, 80, 90, 95, 100
ReplyDelete(B) 9:41 - horizontal ring rows instead of strict pull ups
A) 70, 75, 80, 85, 90
ReplyDelete12kg KB (5 reps each set, 2 sets bench, 3 sets floor)
B) 9:01 - ring rows
A) 70, 80, 90, 100, 110
ReplyDeleteB) 8:39 2 strict the rest ring rows @ 55kg
A). 140, 150, 160, 170, 175
ReplyDeleteB). 15.15 Rx'd
Terrible, absolutely terrible performance tonight. So I punished myself with a 750m row.