Friday, Sat and Mon.
A little behind on the blogging...
Friday:
CrossFit Games Prep, Wk 2, WOD 8
1rd AQAP NFT, 80 reps each of:
KBS @ 16k-32k
Bent Over Rows w/Snatch Grip - AHAP 65lbs
Kipping Pullups (various grips)
Good Mornings w/BB - same as Tuesday 55lbs
Dumbbell Renegade Rows - AHAP 15lbs (was easy, should have gone heavier)
Reverse Hypers on GHD
Toes-2-Bar
It was good to have Jenn and JB to work out with. Made it more tolerable!!!! Man my hands were sore after all of this. My arms were killed too.
Saturday:
"Tyler"
Five rounds for time of
7 Muscle Ups
21 Sumo Deadlift High Pull @ 65lb/95lb
*Sub for Muscle Up = 3 dips + 3 pullups
I had to scale this way down. I didn't want to be sore for the upcoming week. So for the muscle ups I did 21 pull-ups with the inch band, wow, what a treat that was! Well, besides getting my foot in and out of the band. Then 21 assisted ring dips with an inch band. That really helps, I was almost bouncing... but it still hurt my triceps. And for SDHP I scaled down to 53lbs.
Today:
My left knee started to bother me Sunday morning. Not sure what I did to it, but it aches going up the stairs or bending down. I am hoping during "Tyler" I just banged it with the bar doing SDHP. So I didn't use any weight on the stepups or farmers lunges. I did use a 45lb bar for the OHS and could feel it, but I NEED practice with those. Ran out of time, had to get son to orthodontist so I only did 21-15 rounds.
21-15-9 rep rounds of [AQAP Not For Time]
OHS add 10-20lbs 45lbs
HSPU
OH BB Step-Up w/empty bar [L/R]
Plank-2-Pushup+Pushup on one leg [L/R]
BB Lateral Lunge add 10-20lbs [L/R]
Pseudo Push Up alternating on one leg
Farmers Walk Lunges w/KB @ 24k - 32k [L/R]
Ring Dips
L-Hold on Parallettes or Rings or Bar, ALAP each [try to hold five count for each rep]
Back tomorrow for some more fun....
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