19042010 (Mon)
McGhee
Complete as many rounds in 30 minutes as you can of:
275 pound Deadlift, 5 reps
13 Push-ups
9 Box jumps, 24 inch box
Results: 9 rounds + 3 deadlift
The above are the advanced, RXed figures. I lowered my deadlifts to 60kgs and replaced the 9 box jumps with 20 reps of 10kg overhead walking lunges. The deadlifts and pushups were a-ok but I was whacked silly by the walking lunges. It was when I was doing the third round of the lunges that I questioned my sanity in replacing the box jumps. I’m sooo gonna feel my quads tomorrow 0.-

20042010 (Tues)
WOD042010
5 Rounds For Time Of:
15 Handstand Push Ups(HSPU)
15 KB Swings @ 24kg/16kg
Results 9:59
Enjoyed this breath-taking (literally!) workout. That being said, HSPUs weren’t full range, still halfways but with the constant practise, I’m inching towards head to floor :D Yay! *heart* HSPU long-loooong!

IMMA GONNA BE BIG

Overhead Barbell Press
:: 20kg, 20kg, 22.5kg, 22.5kg – 10 reps for the first two sets, then 8 and 5
Deadlift Highpull x 10 reps
:: 20kg, 20kg, 20kg, 20kg
Frontal Lat Raise x 10 reps
:: 5kg, 5kg, 5kg, 5kg (both sides)
Side Lat Raise x 10 reps
:: 10lbs, 10lbs, 10lbs, 10lbs (each side)
Farmers Walk 400metres
:: With 2 x 16kg KB
Summary: Been awhile so it felt really good to be hitting the weights again and just channeling Ronnie Coleman’s “Nuthin but a peanut” mindset ;p The overhead barbell presses were quite a struggle as I felt myself over arching at times. The frontal lat raise with the 5kg plate was ok, except for the fact that my grip on the plate wasn’t strong so towards the end, I actually had to break it down into 3 – 5 reps per set. As for the side lat raise, cheated towards the end by using momentum to get the weights up, but controlled the downwards movement. I am so gonna feel my shoulders tomorrow. And you know what? I think I’m gonna enjoy the DOMS :D

22042010 (Thurs)
WOD220410
Press 5-5-5
Then,
100 Pull Ups For Time.
Results: (20, 25, 25) 20:52
OMGeeee >.< My time for pull ups is absolutely ATROCIOUS I tell ya *shy*

400m walking lunges
Results: 9:32
I was actually doing pussy walking lunges, whereby my knee didn’t touch the floor :p Hence the faster time. Anywayyyyyyy….

AMRAP HSPU in 5 mins
Results: 19
Was practising head to floor HSPU and my head was approx 3 inches off the floor, had two mats stacked together and managed to hit those :p This was so not easy. Need more practise!

100 Sit Ups for Time
Results: 3:45

25042010 (Sunday)
Swam 5 laps of 500 metres each. Maybe its the lack of sleep for the past week, but I feel absolutely knackered by 8pm 0.-