Wednesday 11/12/19
STRENGTH
Back rack BB lunges (3x20)
20 x 60 kg (10 ea leg)
20 x 65
20 x 70
These were really hard physically AND mentally. The first set of 60kg was tough and it would’ve still been hard to stick with this weight for all 3 sets. But I feel like I needed to push with the heavy stuff just ‘cos it’s been a while since I’ve gone into these scary places.
3 Superset Rounds
A1. 30 Hollow rocks
A2. Max effort ring L-sit hold
Couldn’t do any of the 30 reps unbroken, but just tried to get at least 10-15 in each go. The L-sit holds got better through each round surprisingly lol. 10 secs > 15 secs > 20 secs.
WOD (20 min cap)
For Time
Buy in - 1,000m row
2 Rounds:
50 KB swings (16kg)
75 Air squats
Completed: 17.26 mins
Pleasantly surprised with this one because before I started I wasn’t sure I’d get it all done under the cap.
The row took 4.08 mins (goal was to get under 5 mins) which means the two rounds took roughly 6.40 mins each. Which is aaaages lol.
I had to break the KB swings into sets of 10 ‘cos I just couldn’t hold onto it for longer than that. There was 1 set where I held onto it for 15 unbroken reps - but I paid for it later on when I had to break multiple times.
The air squats tired me out wayyy more than I expected them to! It was hard to do sets of 10 unbroken.. Legs were just jelly.
