Workout of the Day
A.
Three sets, not for time, of:
Chest-to-Bar Pull-Ups x 8-10 reps
(work on rhythm)
Handstand Walk x 15-20 meters
L-Sit Hold x 45 seconds
*If you don’t have handstand walks, then I would like you to use assistance and have someone spot you while you walk 15 meters.
B.
Every two minutes, for 16 minutes (8 sets), complete:
2-Position Snatch
(mid thigh, then mid patella – work as heavy as you can for these)
C.
Three sets of:
Row 500 Meters
60 Double-Unders
30 Wall Ball Shots
15 Chest-to-Bar Pull-Ups
Rest 4 minutes
40-44: 30 lbs to a 10′ target/20 lbs to a 9′ target
45-54: 20 lbs to a 10′ target/14 lbs to a 9′ target
55+: 20 lbs to a 9′ target/10 lbs to a 9′ target; Chin-Over-the-Bar Pull-Ups44
30 lbs to a 10′ target; 20 lbs to a 9′ target
a). L sits. Hard. 45 45 30+15
B) up to 145 Missed 150
C) 4:52 / 5:10 / 5;15. Wall balls and pull ups were bad
Mentally I am not pushing and feel not ready. Cardio seems way down and can’t seem to push myself. Ugh.
Lot going on in mylife. Can’t fit everything in. :-(. Pitty party for Tonia today!!
AM:
Hill Sprints 10 x 80M
PM:
A. Done
B. No time
C. 5:36/5:28/5:34; still having trouble with DU’s tired or not; unbroken on all pullups ++
A. Smooth and unbroken. Hit all 3 round of 45 secs UB on L-Sits…that surprised me.
B. 95-105-115-125-130-135-140-145(made 1st, missed 2nd)
C. 4:43, 4:42, 4:58 (20# to 9′ target; Double Unders weren’t real smooth today).
A. Done. Weird pain in elbow after chest 2 bar.
B. Worked light weight up to 95#, not feeling good and stopped. Then performed power cleans working on BB cycling with:
30 seconds on 2 min rest btwn. 125#(7), 115(9), 105(10), 95(12), 85(13)
C. 4:34, 4:46, 4:48. 14# to 10ft. target.
Opted for ring dips instead of chest 2 bar, elbow hurt warming up for C2B. I’m sure its something due to my shoulder issue as my wrist on left side has been acting nervy too….ugh! I’m over it… just now took some prescription strength anti-inflammatory meds:)
A. Done.
B. 95-135
C. 5:25 (30#)/6:01 (20#)/6:24 (20#) tough.
A. Done
B. Skipped..snatched Monday..did C&J up to 225
C. 5:31, 5:41, 5:23…read it wrong..used 30 llber, oh boy!!