Strength Session - another good one

So, it was a couple of PRs Back Squat 1 rm finished on 115kg (hadn't recorded a 1 rm before...) Press 1 rm - 55kg Deadlift 1 rm - 150kg up 5kg from 2 weeks ago.... my weight. 88.9

Kipping HSPU's - cool

I had been looking at Hand Stand Push Ups (HSPU) and how to kip them. Watched a bunch of youtube vids etc So, the WOD this morning had us practicing just this - perfect... AQAP - 20 HSPU - 30 Pull Ups - 40 KB - 50 Sit Ups - 60 Burpees The full Rx of this was +10 reps on each... My time 18.10 From movement perpective I RX'd all except the KB - which I did with 16kg, a bit light but it did save my back Weight this morning (yes braved the scales) 89.2 !!! OK a little less than what I expected following the bad eating weekend

Short Week B4 Easter

Start of short week. This morning... "Elizabeth" 21 - 15 - 9 - Power Clean (used 40kg RX is 60) - Ring Dips (I scaled to box dips with feet up on MB) Blasted this in 5.30 No weigt score this morning - been eating bad all weekend

Day after 13.3

13.3 was a lot harder than expected... 150 Wall Balls took me 11min 11sec I started well with a set of 25, then trying to repeat that got to 15 (total of 40) and I felt sick at the thought of not being even a third of the way through... So sets of 10 with short rests - this took up lots of time.... I did set out to not drop the ball - so I didn't expect for one missed catch Managed 8 double skips in the remaining time. If I had another minute then I could have bashed quite a few of these... Oh well, lets hope the others in my age group struggled with this Final score 158... And today, my thighs are really sore, and around my shoulders and back.... My ankle held up well, but this maybe cause I didn't get much time on the skipping. Diet wise, It's been a couple of bad days... So from tomorrow it's staying real clean, and keep the energy levels high for 13.4 which we are doing Thursday night before Easter... Ciao

13.3 prep going badly

Started my DU Skipping practice last night. Lots of jumping etc and getting a flow on, but the elusive DU's in a row still not happening Some glimpss of progress, but... This morning woke with my right ankle Achilles all sore and slightly swollen. An old injury that haunts me.... So some drugs, and stretching and the mobility is coming back. 13.3 is AMRAP 150 Wall Balls 90 DUs 30 Muscle Ups A 12 min time limit My goal is to get through the DU's, but hey.... Initial plan 10 sets of 15 Wall Balls At this stage 9 sets of DU attempts in a 1 DU and 1 SU pattern - will see what I can master today Will I get to MU's - probably not, but if I work on loosening up the calf muscle and a bit more practice then the DU's are possible My weight 88.0kg - that pint of beer and chips .....

Was that fun?

Not sure if fun or not.... WOD AQAP 17min cut off 150 KB swings 5 Burpees on the minute every min (and to start....) My time 15.50 - I used a 20kg KB My weight: 87.4

Thought I would take it easy today - did PR

Well, well, well... Strength session today plus a small finisher 5 sets of 5 reps Back Squat 5 reps is a telling mark, you get to the 3rd OK but the 4th and 5th suck! My previous PR for 5 rep max was 85kg - now its 95kg !!! go figure Finisher was a 3min AMRAP - 5 Burpees - 10 KB I didn't do many... Weight this morning 87.6