|Pic compliments of CFBD|
Tuesday: "Annie" 50-40-30-20-10 Double unders & Situps= 8:19 a new PR!! My double unders are back and getting better. It pays to practices skills.
Wednesday: AMRAP in 12 min of 3 deadlift, sprint 100ft or so, 10 one legged squats, 20 double unders, sprint 100ft or so... 5 or 6 rounds I lost count.
I did 45lbs on the DL while trying to be kind to my back (Rx was like 225lbs, ha!) This is the first time I did one legged squats without holding something for support. I am very pleased. My left leg is weaker and I come up on my toes more, but not bad. I'll take it!
Thursday: 5 rounds 400m run + 7 Dumb bell thrusters = 12:28
Did this one at home using a treadmill. Only 26lbs DB's (52lb total) on the thrusters. I don't know why I hate dumb bell thrusters, they just feel heavier than the barbell, but they were like butter compared to the run. I was able to do all sets without breaks. The breather came getting the treadmill on/off
Friday: Deadlifts 5x5 = 65, 85, 95, 115, 135 and Front Squats 5x5 = 65, 95, 115, 135, 145. Tabata ring pushups for extra conditioning = 6 (lowest count)
A few notes... today was sort of a light day. I figured I haven't rested this week so it's ok not to do a WOD. 2nd, I haven't been lifting much in the last month, and I want to start bringing it back and testing how I feel. Since aggitating an old back injury a 2 mos ago, I have been mostly conservative with the weight I've done. ESPECIALLY on deadlifts. Today I just wanted to see how it felt and more importantly just to lift some weight.
Saturday: 3 rounds: 10 muscle ups, 10 forward rolls, 20 one legged squats, 20 yd Handstand walk... 19:55 not Rx.
I was so so excited to try this. Even though I can't do a muscle up nor walk on my hands, I didn't care. It looked so fun and it's a challenge in the ways I love and I LOVED IT! I want to do it again and again until I can do it right.
I did muscle up transitions that were really more like a jumping dip. but on the last round raised the rings over my head for jumping MU's. front rolls I love! dizzy dizziness. One legged squats I'm getting better. I'm just still stoked that I can do them at all!
Handstand walks have been showing up more and more lately. I think they will be at the games this year. I think the farthest I got between falls was 5 hand steps. I'll take it! All of it. I don't care that I was falling all over the ground for this workout. It was awesome.
Saturday later: 1 rep max each
Power Clean 125 PR
Bench Press 115 ( think I might have done more if I had a spotter. safety first yo)
Overhead Squat 105 PR
Happy, I feel really happy right now. This was a good week, with a great great fun WOD to finish it off. I'm lifting heavier again... little by little. I think I might just rest tomorrow!