Interval FGB
Whew! What a crazy week this has been!
Monday:
Warmup:
3 or 4 Rounds, each for time, with a 2 minute rest between rounds:
20 Wallball, 14# ball, 10.5' target
20 Sumo Deadlift High Pull, 55#
20 Box Jumps, 20"
20 Push Press, 55#
10 Calories on Rower
4:32, 4:30, 4:49
I kept it to 3 rounds because I was feeling pretty "meh" during the warm-up, and I was instructed to do 3 rounds if I wasn't feeling too good. I probably could have done 4 just fine if my workout buddy had done 4. But, as it were, I had barely talked Justin into doing this WOD with me, and he only did 3 rounds. I was pretty beat at the end, so maybe 3 rounds was just the way to do it.
My task was to keep my time on each round to within 40 seconds of the other rounds. I did that easily. I wonder if maybe I am not pushing hard enough on any given round? Or maybe I am just awesome!
Just kidding on that last part.
Tuesday:
Warmup:
15 Double Unders
15 Deadlifts, 135#
15 Chest-to-bar Pullups
15 Pushups
8:36
My task was to keep this around 10 minutes. I succeeded! The pullups felt rough - I haven't done Chest To Bar Pullups since the games....I've actually hardly even done pullups. So, it was good to do those again.
It has been super muggy here lately. When I was deadlifting in this WOD, the bar kept sticking to my legs. Yuck.
Monday:
Warmup:
- Dynamic mobility work
- 3 Rounds:
- 20 double unders
- 10 OHS with PVC
- 10 HPC with 35# bar
3 or 4 Rounds, each for time, with a 2 minute rest between rounds:
20 Wallball, 14# ball, 10.5' target
20 Sumo Deadlift High Pull, 55#
20 Box Jumps, 20"
20 Push Press, 55#
10 Calories on Rower
4:32, 4:30, 4:49
I kept it to 3 rounds because I was feeling pretty "meh" during the warm-up, and I was instructed to do 3 rounds if I wasn't feeling too good. I probably could have done 4 just fine if my workout buddy had done 4. But, as it were, I had barely talked Justin into doing this WOD with me, and he only did 3 rounds. I was pretty beat at the end, so maybe 3 rounds was just the way to do it.
My task was to keep my time on each round to within 40 seconds of the other rounds. I did that easily. I wonder if maybe I am not pushing hard enough on any given round? Or maybe I am just awesome!
Just kidding on that last part.
Tuesday:
Warmup:
- Row ~ 800m in ~ 3:50
- GHD situps 3x10
- Back extensions 3x8
- Mobility work
- DLs at 85# and 135#
- DU practice
15 Double Unders
15 Deadlifts, 135#
15 Chest-to-bar Pullups
15 Pushups
8:36
My task was to keep this around 10 minutes. I succeeded! The pullups felt rough - I haven't done Chest To Bar Pullups since the games....I've actually hardly even done pullups. So, it was good to do those again.
It has been super muggy here lately. When I was deadlifting in this WOD, the bar kept sticking to my legs. Yuck.
posted by jenna at
4:28 PM
3 Comments:
Wow. That last metcon sounds super fast. You've got some good for going for Aromas. Two more weeks of training. Keep it up.
You ARE awesome! And inspiring... you are kicking ass and will do awesome in Aromas. Can't wait to meet you. ;o) 3 weeks!!!
Thanks Patrick and Shana! I have been slacking big-time on my blog. I am super busy with the gym right now! It's going to be hard to leave it for a week, but I am looking forward to Cali! Can't wait to meet you too, Shana!
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