Thursday 05/09/19
Seated DB OH press (3x10)
10 x 15 kg’s
10 x 15
10 x 15
The first set felt heavy! The second and third flowed better. The hardest part about these were just getting them into the starting position over the shoulders.
Strict pull ups (3x5)
5 x BW
5 x BW
5 x BW
Yaaaayyyyy I can do these at home! Thank you God for our squat rack - it’s arms can be moved high enough so I’m able to put a bar on the hooks and can pull myself up from there.
When I dead hang from the bar with bent knees, I’m juuuuuust hovering a few centimetres off the ground...
All sets done unbroken, they felt strong.
WOD - For Time (20 min cap)
Buy in: 1,000m row
3 Rounds:
30 Double unders
20 Dbl KB deadlifts
10 Burpee box jumps
Cash out: 1,000m row
Completed: 18.25 mins
Row - Buy in took 4.20 mins and the cash out 4.17 lol. Didn’t want to go hot out of the gate with the initial row, but in hindsight I think I should’ve pushed it a little harder. The last row was tough! Thought I’d be able to crack sub 4 mins... Damn. While I was rowing Connor told me I was being noisy lol.
Double unders - These were fine, I only did round 2 unbroken. The ceiling is low enough that the rope hits it most times with reps and it puts me off even though it shouldn’t ‘cos I’m still able to continue. But I don’t want to go outside ‘cos it’s cold and I’m a wimp.
Dbl KB deadlifts - Used 24kg kbs. These were harder than I thought they would be! I guess the row and DU taxed my forearms somewhat. Round 1 was split 10/10, round 2 - 14/6 and managed to push through with the last round and go unbroken.
Burpee box jumps - 20″ height. These were fine - got faster/more efficient in rounds 2 and 3 when I got more confident jumping up without the fear of hitting my head on the ceiling lol.
