Thursday, June 7, 2012

First day back at Forged Fitness

I have had my gym membership at Forged Fitness on hold for the last two months due to my herniated disc and inability to lift heavy weights or do any plyometrics.  With an okay from my physical therapist, I finally took the hold off, they took a chunk of cash away from me to pay the monthly fee and I'm feeling ready to get back in there.  Yesterday (Tuesday) was my first workout (WOD) back and it was great although the DOMS (delayed onset muscle soreness) has set in and my legs are wicked sore now. 
The warmup:
In 4 minutes time, run 200M and do as many kettlebell swings (20 lb) as you can and then repeat for a second round after 1 minute of rest. I did 20 swings the first round and 24 the second round.

The WOD:
3 Hang Snatches (33 lb bar)
3 Overhead Squats (33 lb bar)
3 Pullups (band-assisted)
AMRAP in 5 minutes (as many rounds as possible)
Rest 1 minute and then repeat for 2 more rounds

I did 6 repeats for all 3 rounds.  It was really easy to do the hang snatch and the overhead squat with a 33 lb bar, I probably could have gone a little heavier but I'm going to take it easy and build up my strength again before I try going heavy in a workout.  It was great to be back though!  I really need the morning workout and I think I need it at the gym. Looking forward to more WODs and getting my strength back. 


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