Warm-up
15
burpee box jumps (20”)
row
300m
run
300m
30
deadlifts (20kg bar)
Coach
Tim broke us into four groups and we rotated through the exercises above. It was good though starting on the burpee box
jumps was really hard. My legs weren’t
actually working very well on those. Fun
little warm up though followed with a bit more shoulder mobility then getting
into the strength portion of the day.
Strength
3-3-3
deadlifts
70kg-70kg-70kg
Went
light on these again and focusing more on using the correct form and muscle
groups and it felt good. I didn’t want
to push it too much with my back still being a bit iffy. I started at 40-50-60 then did 3 working sets
at 70kg. Not quite my 3RM of 90kg but I
was feeling stronger and while I could have gone heavier I figured a bit more
time would be good for me. On my set up
I really focus on ‘tucking’ my belly button down and back (yoga speak?) which
engages my core and keeps my back aligned.
It’s working for me and also helping to keep my knees out at the same
time as my glutes are engaging.
(i)WOD
9
mins, on the minute
8
KB thrusters front squats (2x 10kg)
Score = number
of hand-release push-ups box jumps
110
This
was a really hard one – I didn’t realize it until after that Coach Match (who
was helping me figure out a good iWOD without using my shoulder) was actually
trying to talk me out of the KB front squats but I did them anyway – the
compound work on my legs was an absolute killer BUT… I am stronger for it. I used 2 KB rather than just one as it lets
my shoulder have a bit more flexibility in terms of how it sits in the clean
position and then just did squats. I
initially did a few reps with the 12kg KBs but went with the 10kg KBs and this
was a very good decision and even at that I almost didn’t make it through the
reps at the end – I was doing sets of 4 and they were a little sketchy at that –
lots of focus on keeping my back in alignment/ knees out.
The
box jumps were only 20” to ensure that I would keep a good pace throughout the
WOD. I almost stacked it a few times
because of jelly legs but because the room was fairly quiet (only music, no
dropping bars, etc.) it was pretty obvious when I was jumping (loud stomping)
and therefore equally obvious when I would stop to breath so I tried to limit
the stopping as much as I could. Talking
about it later with Angie she mentioned trying to keep pace with the sound of
my jumps so that was cool. I remember getting
24 reps in the first round and then nowhere near that thereafter – like maybe
10 reps by the end. Killer. Quad
killer. Needless to say I slept in my
compression tights (again) last night – I’m so sex-ay… ha!
AfterWOD
Tabata
hollow body holds
Hard
to keep my legs elevated after the iWOD but gave it my best effort mostly with
bent legs. Definitely felt this one but it’s
good to keep working on the (ever elusive) six-pack.
Mobility
Rolled
out quads (agony!)
Glute
work with ball
Mostly
just a gossip session with Angie with a bit of mobility thrown in to justify
our sitting on the floor. Haha. It was good – bit of catch up on boys (me)
and work (her) and all the other stuff that seemed to just come up. Afterwards I watched her work through ‘pull-up
school’ and come oh-so-very-close-pretty-much-there on an unassisted kipping
pull-up. Total rockstar (have I
mentioned she looked beastly strong last night?). So ya… a good night – especially as we didn’t
actually end up leaving the box til almost 7pm even though our class ended at
about 5:50. Oops, good times.
Taking
it easy this weekend – not doing the Classic Paddle as my shoulder is most
definitely not up for a 5km SUP race but do plan to do a bit of strength in the
Albert Street Garage on Sunday morning though I might still take it a bit lighter
depending on what we’re doing (I just put in a request for snatches and clean
and jerks but who knows on that one).
Heh.
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