I’m a few days late getting this up, but here is my recap from last week’s training!
Monday, June 20
Strength:
Back squat 5×5 @ 80% – I used 100lbs
WOD:
3 rounds
3 minute wallballs – I used a 14lb ball
2 minutes lunges
1 minute plank
I normally like this kind of workout, but I struggled with this one. I started feeling dizzy about halfway through so I took a break for a minute, and when I got back into it, everything in my body hurt. Now that the weather is getting hotter, I definitely have to get into the habit of drinking more water! I’m also experimenting with increasing my daily calories. I didn’t eat well the day before, so this was just a reminder that if I want to keep doing well in the gym, I need to eat properly!
Tuesday, June 21
Strength:
Singles of either split jerk or push jerk; after warming up, start at no less than 85% and keep increasing until you hit 7 heavy singles – I did the split jerk and got up to 95lbs, which is a 5lb PR! Tiny increase, but an increase nonetheless, so I was excited.
WOD:
5 rounds
15 air squats
10 dumbbell deadlifts
5 dumbbell push presses
I finished in 6:53 and used 25lb dumbbells. After not feeling well during the previous day’s WOD, I drank a ton of water during the rest of the day and ate somewhere around 150-200 extra calories than I’m used to. I felt so much better during this workout and enjoyed it a lot. I also wasn’t the last person in class to finish! Small victories all around.
Wednesday, June 22
Strength:
1 1/4 front squats 3×3 or 3×5 depending on how you feel – I did 3×3 (I’m not an overachiever) and used 75lbs.
WOD:
AMRAP 16 minutes
5 power cleans 75/115 – I was able to do 75lbs!
8 chest to bar pullups – I did jumping off a box + a weight plate
50 jump ropes – we had the option of doing singles or doubles
Going into the gym, I was kind of indifferent about this workout. Once it was done, though, I decided that I liked it. It felt great to once again be able to use the weight that was written! I was doing the 5 power cleans as touch and go in the beginning, but as I got more tired, I did 5 singles instead. I’m sure I had some ugly looking ones towards the end, but I tried to focus more on lifting the weight properly and not rushing through just to get more rounds completed. I don’t even know how many rounds I ended up with, but I was still happy with how I did.
Thursday, June 23
Skills/gymnastics class. We practiced free-standing handstands, tried some rope climbs (mine were pretty pathetic), worked on technique for toes-to-bars, and worked on some progressions for ring muscle-ups.
Friday, June 24
Strength:
1-arm DB bench press @ 25% of 1 rep max – I used 20lb dumbbells
WOD:
20 minute EMOM
Odd: 10 front rack reverse lunges off a 45lb plate – I used 15lbs
Even: 20 second hanging L-sits
I almost didn’t go to this class, but I had a busy weekend planned and knew I wouldn’t be able to workout on Saturday or Sunday so I forced myself to go. I mostly just went through the motions without pushing myself too hard.
Saturday and Sunday
Rest days
