Sunday, November 17, 2013

WODs and strength work

After my bike race last weekend, I took both Monday and Tuesday as "rest days". I did end up giving blood on Monday though! That allowed me to justify a second rest day on Tuesday :)

On Wednesday I did a WOD:
7 min AMRAP (as many rounds as possible)
10 burpees
10 wallballs 12 lbs
1 min rest
7 min AMRAP
10 kettlebell swings
10 box jumps (I did stepups)

For the first set I did 4 rounds plus 9 wallballs and the second set I did 7 rounds and 8 kettlebell swings.  The first set was much harder than the second set, probably because I didn't do box jumps. I went back to the gym after work to do my strength work:
Presses
65 lbs 5 reps
70 lbs 3 reps
75 lbs 3 reps (this was as struggle)
Back Squats
90 lbs 5 reps
105 lbs 3 reps
115 lbs 6 reps

Thursday: Metcon WOD
20 lateral hops (really 40 hops!)
18 power cleans 65 lbs
16 ring dips (with a band)
4 rounds
Time 19:35
Hopping is apparently very hard for me and slowed me down quite a bit, it also caused an excessive amount of soreness in my calves the next day and that soreness still exists here Sunday evening.

Friday WOD
100M Sprint
10 thrusters 55 lbs (front squat to push press)
walk back to start point (100 M walk)
8 rounds!
Time: 18:23
Tough, tough, tough workout for me but I felt good that I did 80 thrusters!  Progress was measured today.  I came back after work to do my strength work:
Cleans
75 lbs 5 reps
85 lbs 3 reps
95 lbs 3 reps
Deadlifts
145 lbs 5 reps
165 lbs 3 reps
180 lbs 6 reps
A very good way to end the week!



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