Another week of training done! The beginning of the week went pretty well. By Friday, I was wiped out and it showed in my workout. I made sure I got plenty of rest this weekend, so hopefully that will help for this coming week!
Monday, September 12
Strength:
5×3 BTN (behind the neck) lunges off the racks – I did 65lbs
Then
5×3 deadlifts @ 85% – I did 115lbs
WOD:
6 rounds for time
5 pullups (I did ring rows)
10 front rack lunges 95/65 (I did 65)
15 calorie row
Another WOD where I was able to do the prescribed weight for the barbell movement! I’m so excited that this is happening on a more frequent basis now. Sometimes it’s hard to see how much I’ve improved in the past year, but stuff like this helps me realize how far I’ve come! I also realized afterward that I probably could have done more weight during the strength portion, but at least now I know that for next time! Also, since our class was crowded and we didn’t have much space or enough rowers, the coach gave us the option of doing a 200m run instead of rowing. The weather was gorgeous in the morning so I took advantage of it and decided to run so I could get outside for a little fresh air during the WOD. My time was something like 17:20.
Tuesday, September 13
Strength:
5×3 bench press @ 85% – I did 65lbs
Then a superset of
3×8 bicep curls – I did 15lbs
3×8 tricep kickbacks – I did 10lbs
WOD:
10 minute time cap:
1, 2, 3, 4, 5
HSPU (I did strict DB press with 20lbs)
Right arm KB snatch
Left arm KB snatch
Then a 6 minute EMOM of:
Minute 1 – 45 seconds rowing
Minute 2 – 45 seconds KB swings (I used a 35lb kettlebell)
Minute 3 – 45 seconds burpees
Your score is the time it took you to complete WOD 1 + your total reps of burpees, KB swings, and calories on the rower
My gym very rarely programs KB snatches so I’ve actually never done them before. Since I needed to get used to the movement, I kept it really light and used a 13lb kettlebell. I finished the first part of the WOD in just about 5 minutes but didn’t keep track of how many reps I got during the second WOD. Overall, this workout was kind of meh. At least now I know I need to practice KB snatches more often!
Wednesday, September 14
Strength:
5×3 back squat @ 85% – I did 110lbs
WOD:
Every 4 minutes for 5 rounds:
Run 200 meters
6 TNG deadlifts (I did 95lbs)
6 box jumps
12 wallballs 20/14 (I used 12lbs)
Keep track of your time for each round.
My times were 2:19, 2:14, 2:20, 2:30, and 2:42. I really liked this workout. I’m probably one of the few people who actually like box jumps and wallballs so this workout was right up my alley. I slowed down a lot at the end but I’m still happy with my times, especially the second round.
Thursday, September 15
Skills/gymnastics class. We pretty much just worked on toes to bars and pullups for the entire class. The coach had me do a ton of negatives, and I’m still sore from them!
Friday, September 16
Strength:
5×3 front squat @ 85% – I tried 105lbs but it wasn’t happening, so I went back down to 95lbs.
Then
3×8-10 Cossack squats on each leg (with weight if you are able to) – I didn’t use any weight
WOD:
Performed as a chipper
50 toes to bar (I did knees to waist)
40 burpees over the bar
30 thrusters 75/55 (I did 55)
20 box jumps (I scaled to step ups)
100m farmers carry 53/35lb KBs (I used 35)
I think I finished around 18:30. I was doing well until I got to the thrusters, and those just killed me. I seriously almost started crying while I was doing them. It sucked because I wanted to end the week on a good note, and nothing went the way I wanted it to.
Saturday, September 17
I was originally planning on running like I do on most Saturdays, but I was still pretty tired so I took the dog out for a long walk instead.
