Funny, I am journaling so much in varied locations, I have 2 moleskin books and this site. Someday I should put them altogether. It would make for an interesting read - not! But it is nice to be able to get thoughts out wether they are in written or pictorial form.
Warm up
2min row
high knee hug down and back
walk lunge down and back
inch worm 10
pass throughs 20
2min AD
x1
A1. Seated DB Press 10-15 reps x 4sets; rest 30sec
15 lb DB: 4 sets at 15 reps
A2. Green Band Pullups 6-8 reps x4sets; rest 2min
3112 Tempo 6-5-6-4 Reps
+ rest as needed get warm for next ex.
20 unbroken air squats
rest 10 seconds
sled push no weight down and back x2 red sled (slow GA!)
rest 10 sec
20 unbroken air squats
x 3;rest 3-5 mins btw rounds
Rest 3 min between Rounds
B1. Back extentions 8-12 reps x 3sets; rest 10 sec
12 Reps x 3
B2. Sub max Knee to elbow rest 2-3min
18 reps highest.
Cooldown
5 min row or ad
Row - slow 910 meters
Overall
Workout was great- quiet morning - all by myself.
Struggled with Seated DB press on set 3 and 4 from 12-15 -- but rested and got them done.
Worked on the GB pull ups with Tempo today. I was able to get 6 the first time out. The third set I did kip to get 6. So really just count 5. Stayed real strict on last set.
All squats were unbroken!! The sled with no weight was easy and no issues with the pushing motion. I walked fast - no jog to it..
I think I did B1 and B2 wrong as I wrote them down as C - So I did all the Back extension reps one after another and then Sub max K-E only once.
RPE was Moderate being a 5: The harder things were the Seated DB press, and then the air squats - but I would give that section a 4.
Summary from watch:
Duration 1:14 min
In Zone 1:03
Avg. 126
Max 163
Kcal: 510
Diet:
Breakfast: Post WOD:
Beef Short Rib, Broccoli 1/4 cup, sweet potato 1/8 cup, 1/4 cup sauerkraut
Lunch: Ceviche with Mixed Green Salad, no dressing, and spinach Turkey pattie
Dinner:
Water Intake:
Overall
Workout was great- quiet morning - all by myself.
Struggled with Seated DB press on set 3 and 4 from 12-15 -- but rested and got them done.
Worked on the GB pull ups with Tempo today. I was able to get 6 the first time out. The third set I did kip to get 6. So really just count 5. Stayed real strict on last set.
All squats were unbroken!! The sled with no weight was easy and no issues with the pushing motion. I walked fast - no jog to it..
I think I did B1 and B2 wrong as I wrote them down as C - So I did all the Back extension reps one after another and then Sub max K-E only once.
RPE was Moderate being a 5: The harder things were the Seated DB press, and then the air squats - but I would give that section a 4.
Summary from watch:
Duration 1:14 min
In Zone 1:03
Avg. 126
Max 163
Kcal: 510
Diet:
Breakfast: Post WOD:
Beef Short Rib, Broccoli 1/4 cup, sweet potato 1/8 cup, 1/4 cup sauerkraut
Lunch: Ceviche with Mixed Green Salad, no dressing, and spinach Turkey pattie
Dinner:
Water Intake:
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