Managing rest periods
Back Squats
105kg x 3, 120 x 3, 135 x 3, 145 x 3 x 3, 150 x 3
Felt good on the first three sets and able to complete the heavy loads with my butt breaking just below parallel. I’ll work on increased depth and a better bar shelf next time.
For time of:
50 Kettlebell Swings @ 32kg
50 Single Leg Squats(alternating legs)
50 Handstand Push Ups
Time – 10:20
I went for 30 swings unbroken and then did em in two sets of tens. Pistols were broken up into five sets with short breaks in between. The HSPUs were a grinder. It took so much longer than the first two movements to complete. Perhaps this is where a bit of kipping would help.
10,9,8,7,6,5,4,3,2,1 rep rds @ high aerobic:
Chin-ups
Wall Balls – 20#
Time – 7:15
I took my time with this; the transitions took a bulk of it. Need to get my quota of 50 pull-ups in for the day.
Pretty smashed today. Hope my body holds up well tomorrow.
WOD022811
Shoulder Press
3-3-3-3-3
50kg, 55, 60, 65, 70
Tag Team WOD with JW
100 Thrusters with 25lbs DBs
Every time you break, do 10 kettlebell swings @24kg while partner takes over.
Time – 10:22
Tabata Rolling Pistols
8 rounds
8, 8, 7, 7, 5, 6, 5, 5
5 rounds of max reps strict pull-ups
12, 12, 11, 10, 10
Finally decided to bang out some heavy presses. It is absolutely essential to keep the midline tight and stable. I managed to push through the sticking point on the last set. Thrusters tag team wod were crazy on the shoulders, esp after the strength training. Then I did the tabatas with JW again and it turned out to be really fun.
WOD010611
Front squats:
5-3-1-1-1-1
60kg, 80, 100, 110, 120, 125 (PR)
In 15 minutes, complete as many rounds as possible of:
15 Push Press @ 40kg
15 Burpees
6 rounds + 15 PP + 1 Burpee
Gymnastics Wod
100 pistols (alternating leg)
Time – 6:26
WOD121410
In 20 minutes, complete as many rounds as possible of:
7 Hang Power Cleans @ 35kg/25kg
7 Push Press @ 35kg/25kg
11 Ring Dips
9 rounds + 7 + 7
Tabata Rolling Pistols
20 secs on, 10 secs off
5, 6, 6, 6, 5, 5, 6, 6
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