20 rep BS @125# (just picked a weight and did it, 10lbs less than last time)
WOD:
400 m run (16#medball)
5 rounds
7 DL @155#
11 burpees
400 M run (16#medball)
TIME: 16:30
Still feeling super lethargic and exhausted despite a day off...not sure what is going since I feel like I have been taking it fairly easy on the training due to the hand and getting lots of sleep. On a positive note, I felt MUCH stronger on the DL then the last time I attempted them at this weight. Was able to break the DL up into 4 and 3 until the last set. Did all burpees unbroken; these don't faze me one bit anymore....
Rest day...Saw Dr. Dan who is continuing to help me rehab the hand. Continuing with the ice and now have a wrist wrap I can try using. Hoping for the best...
Sidewalk workout with Scott and Matt...
DL ladder at BW (115#)
made it through round 13...never fails to amaze me how hard these get!
2 rounds
100 hollow rocks
1 min Front, R, L plank
I was so amazed how exhausted I was after working out with the weighted vest. Didn't have anything in the tank today. Taking a day off tomorrow...i think.
3 mile run with 22 lb weighted vest... this was fun.
10:30 class with Scotty...wore the vest the whole time
WU...
tabata squats...
18 first round
15 or 16 following rounds... definitely felt the weight of the vest!
Modified "Chief" due to constraints with the hand...
subbed DB Hang squat cleans with 10# weights since this weight didn't hurt
21 rounds
I kinda like the vest. trying to find a way to keep challenging myself given the limitations of my screwed up hand. Scott's vest was a bit big since it is for a boy, I guess I will suck it up and buy a women's one. Not the most comfortable thing to wear while running, but I got used to it after a while. Not ready to run up hills with the extra weight. push ups also sucked with the vest... interested to see how the legs feel tomorrow...
Had my hand worked on yesterday...good news is nothing is broken however it may take some more weeks to heal. Somewhat discouraging considering the sectionals are in about 3 weeks. Might be doing lots of BS and body weight stuff with a weighted vest until things seem back to normal...
6am with Scotty:
Warmup...
3 rounds
10 dislocates
10 OHS w PVC
WOD:
20rep BS (#5) 135#
failed at rep 11...
5 Rounds...
1 min MAX effort BS @BW (115#) I subbed this since I did DL yesterday
1 min MAX effort Push ups
1.5 min MAX effort Box Jumps (20")
looked like this...
BS- 11,11,10,10,9 total:51
PU- 25,27,20,19,17 total:108
BJ- 44, 36,34,32,37 total: 153
TOTAL REPS: 312
20 rep BS sucked from the get go. Been working the legs A LOT since my hand is marginally better but still not 100%. Therefore 135# felt SUPER heavy. Did the PU on my knuckles since that didn't hurt which was good. I liked this WOD. Definitely feeling sore today from the DL and lots of GHD in the past few days. Legs feel like jello after attempt at 20 rep BS followed by more BS....
WOD:
100 Bodyweight Back Squats... (BW 115#)
with a continuously running clock perform as many backsquats of your own bodyweight as possible in one minute. At the end of each minute do:
10 GHD situps
10 hollow rocks
then return to your back squats. Do this until you have completed all 100 backsquats.
TIME: 17:41
This looked like this for me...
Min 1: 17 BS
Min 2: GHD/HR 3 BS
Min 3: GHD/HR 10 BS
Min 4: GHD/HR 5 BS
Min 5: 15 BS
Min 6: GHD/HR
Min 7: 10 BS
Min 8: GHD/HR
MIn 9: 10 BS
Min 10:GHD/HR
Min 11: 10 BS
Min 12: GHD/HR
Min 13: 10 BS
Min 14: GHD/HR
Min 15: 10 BS
Min 16: GHD/HR
Noon Class with Chris:
Warmup...
650 m run
tabata hollow rocks alternating with static hold (14 reps per set)
WOD:
5 rounds...
max reps dead hang chin ups
held 6 each round
(skipped ring l-sit since the hand is not good)
Finisher... (hand really hurt after chin ups so I subbed and did my own WOD)
800m run
42 squats
42 box jumps 20"
800m run
30 squats
30 box jumps
800 m run
19 squats
19 box jumps
800 m run
TIME: 21:20
Couldn't stomach the idea of running on the treadmill at SCLA so I attempted to come in and workout thinking I could do some DB HSC. Boy was I wrong...So I made up my own workout, doubled the reps (21-15-9) and added 3 more 800 m runs. Bummed I had to sub the WOD but it still beat long distance on the treadmill!
Noon Class with Chris:
Warmup...
650m run
tabata PVC abMat sit ups (held 10 first 4 rounds, 8 remaining 4)
Handstand work...can now hold freestanding Handstand for 3-5 secs
6:30 Master's Class with Molly
WU...
3 rounds cindy (able to do butterfly pull ups consistently for at least 5 reps)
DU work... getting a little better need to practice!!
In the first set of KB swings I managed to smash the crap out of the palm of my R hand putting the KB down. HURT like hell. Needless to say this put a major damper on this workout for me. I fought through it as best I could but I couldn't really put any weight on it doing HSPU so had to use a abmat and was essentially putting all my weight on my left hand and r pinky. it SUCKED. Made through 13 HSPU in the second round before the cut off. Hand is bruised and swollen ugh...
On a positive note, had a much better time handling the heavy KB this time around...everytime I become less and less afraid of it!
