Thursday 1.9.11
5k run @ Z1 (cruise baby cruise…) @ 12:30pm
— Tried to focus on staying in POSE – more specifically continuing to FALL
Calves don’t feel too blown out so I must have done all right – will see tomorrow I guess?
Sunday 4.9.11
strength:
weighted dips 5×10 @ 5/5/5/7.5/7.5kg
wide grip pull-ups 5×12 (w/ blue band — same as OJ) 12/12/8/12/12
face pulls – banded 3×15
conditioning:
3 rounds (untimed):
* 50 tractor tire battle with Rosey – short explosive pushes of tire towards each other (25 each)
* 400m run w/ 20kg baby seal
– there actually was DB curls programmed in but somehow they were left off? oops…
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Monday 5.9.11
Strength
* Speed box squat: 8×3 @ 50% (90kg) + bands- move fast. almost got some airtime.
* Glute ham raises: 3×6 (spotted by Sean)- building capacity on these bad boys- I think it’s more of a fear of face planting thing?!
* Reverse Hyper: 3×12 @ 40kg
* Weighted GHD situps: 4×10 @ 5,5,7,7kg
No accessory work. Get in and get out
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Tuesday 6.98.11
Met-con
Thruster/double-under WOD
RX’d (60kg): 5:40
Gassed out in the first set of double unders- not really surprised.
– going to have to watch thrusters- they seem to crunch my lower back a fair bit 🙁 so I was pretty tight and sore this morning.
Reverse hypers and KBs are the key to protecting my lower back: REHAB baby. Do them every day, every time I get a chance. More core work too with a focus on TA via plank holds and ab wheel roll outs.
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Wednesday 7.9.11
ME Floor press:120kg
5×50
5×70
3×90
1×110
1×115
1×120
1×122.5KG [f]
Hi pull: 3×10 @ 40,50,45kg
DB rows: 3×20 @ 15,20,24kg
15 Reverse hyper (30kg)/10 ab wheel roll outs: 3 sets.
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