Wednesday WOD

Workout

South Central Regional WOD

10 MU
15 HSPU (sucked)
20 Squat Clean @ 70kg
Run 550m

9:57

then

60 Ring Dips

Aimed for 100 but was broken after 60. Disappointing not to get there. Should have persisted.

Terrible Tuesday

Workout:

Weighted Chins @ 22.5 kg 3 x 3 

Modified Regional (I think) WOD

Row 30 Cal

30 Thrusters @ 40kg

30 Swings @ 25 DB

Row 20 Cal

20 Thrusters @ 50kg

20 Swings @ 25 DB

Row 10 Cal

10 Thrusters @ 60kg

10 Swings @ 25kg DB

No ropes to climb. Still a good workout without them or a substitute. Bit of a stuffy nose. Cold. Not feeling 100%. 

Monday

Had a quick browse on visalink this morning and found out that the next two weeks are gunna be frantic trying to get visas for various places in south east asia. This is one thing I have no motivation to do but obviously must be done.

Today's workout:

Back Squat

3 x 100

3 x 110

3 x 120

South Texas Sectional WOD 2

3 Rounds

4 HSPU

8 Ground to OH @ 60kg (Power clean and jerk)

12 Burpees

6:12

Felt pretty good besides the HSPU. I love burpees and Olifts so I enjoyed it. Happy times.

then

4 Rounds not for time.

20 Horizontal Pullups with feet on bench

20 Pushups

Pushups unbroken, Pullups shattered.

Sleepy Saturday

Had a sleep in this morning. Great success.

Workout:

From CFB site.

AMRAP 7

10 Cleans @ 40kg
20 Anchored Situps

5 Rounds + 5 Cleans.

Raining Burpees

Todays Workout

5 Rounds

15m 2 x 10kg rack hold lunges

21 burpees

8:45

Scaled from main site workout with barbell 20kg OH lunges to give the dodgey shoulder a break after all Thursday's HSPUs. Doing entire workouts non stop is great. Training outside in the rain gives you more of a sense of being such a small part of nature and that the pain you experience in a workout is so insignificant compared to the whole natural system. That's what kept me going anyway. 

The Past Few

Tuesday's workout

Bench Press

3x 90

3x 90

2x 95

3 Rounds Not timed.

Max Ring Dips

15 Table Makers

15 V-Ups

15 "Strict" Abmat(towel) situps

Wednesday

Rest

Started with a run. Felt like crap so decided to get into the world cup spirit and do about 8 rounds of max chins on the soccer goal, run up and back the field then run home. Interestingly because of the thickness of the soccer goal I found I was using something similar to a false grip.

Had my shoulder looked at which was good and although a bit tender on thurs morning is feeling much better. 

Thursday's Workout

Deadlifts - hands off bar in between reps to eliminate tendency to "bounce" of the ground

5 x 125

5 x 130

3 x 145

3 x 150 PB

AMRAP 20

6 HSPU

6 C2B Pullups

6 Box jumps 24 inch

Feeling like a cheated myself a little here. Got to 8 rounds and my shoulders were completely wrecked resulting in huge rest and intensity leaking out of my workout so I decided to do double pullups and box jumps from then on in. Didn't help the HSPU so after round 9 did two rounds of 20 pullups and 20 box jumps. After this had 1 minute to go so did as many HSPU as I could after the shoulders had, had a rest (7 reps). What I should have done is bitten the bullet and finished the workout Rxd. Even better would have been to use something to change the HSPU depth before starting so I could have kept intensity. We live/train and we learn.

Monday-itis

Shoulder still feeling dodgey and not doing it, nor the rest of my body any good by drinking on the weekend hence feeling pretty lousey before yesterday's workout.

5 Rounds

Bodyweight Back Squat for max reps 16 (pussied out), 20, 20, 13(pussied out), 17.

20kg Weighted Strict Pull up for max reps 7, 5, 6, 6, 6.

400m Run on treadmil 2 degree incline @ 16km/h x 4 + 18-21km/h x 1.

Felt a lot better mentally after the workout. Shoulder went okay although not 100% happy with the chin ups.