Tuesday:
Oh boy, Cindy or Mary today and I don't know if its a good thing that my quads are going to get another hit. I chose Mary though due to the fact that I need more hand stand practice and those pistols are a difficult movement and even tougher in just socks.
My warm-ups are great and really help my sore muscles to loosen up though I think these past few days have given me quite the beating. My hands are all torn up, squats & a run really helped to tighten up the quads but atleast my shoulders are in descent shape. Today was a tough and long day at work. Lots of shoveling & 10 hours of non-stop hard work made for a tired Aaron. Plus when I got home I was starving and had another big snack which I could feel settle into the pit of my gut and slow me right down.....ughhh
Warm-Up:
skip
30 push-ups
50 thrusters
30 pull-ups
50 x 20 dumbell clean & jerks
30 ring dips
Good 30 min stretch plus another 30 dowel overhead squats.
Mary:
# of rounds in 20 min of:
5 handstand push-ups
10 pistols, alternating
15 pull-ups
Total: 13 rnds + 5 HSPU + 10 Pistols + 2 Pull-ups
Not bad and I beat my last personal best. I'm really looking forward to a rest day tomorrow!
Monday:
Two posts today for the price of one and the week is just flying by. The site WOD on Monday was a good ole 5 km run and I knew from the moment I laid eyes on it that all those squats on Sunday were a not the best thing to do the day before. Oh well, i'm just glad that pull-ups aren't involved as my blisters could definitelly use some rest
5 km Run: 22 min 42 sec
I had an excellent run through Creston with a cool temperature to keep the heat off. For some reason I thought that it wouldn't take me nearly as long as previous experiences, perhaps I thought that way because of all the down hill slopes. In the end though, everything I ran down I had to run back up but now that I'm more familiar with this course I know that I can push myself a bit harder, hopefully shave a minute off. Sub 20 would be even better!
Fixin' up the gym.
This weekend was all about finishing the set-up of my basement space. I had a squat rack to build, shelving to make, to create a back extension set-up, and a white board to put up. So it was a busy day and I still managed to get out hunting till 11 this morning.
The squat rack is awesome and works perfectly, the one thing I think I'm going to do though is put some sway braces on it as it seems to like to shift side to side. I wish I had a camera cause i'd through a couple pictures up of it.
I just had to test out my new squat rack so today was going to be a 5x5 day of back squats. Fist off was the warm-up.
2 min skip
30 push-ups
500m sprint
20 pull-ups - still sore from friday.
50 x 45lb sumo-deadlift high-pulls
20 dips
Good 20 min stretch & 30 dowel overhead squats.
5x5 Back Squat:
5 x 275lb
5 x 285lb
5 x 285lb
5 x 295lb
5 x 295lb
Finished up with a bunch of lunges, a bunch of dumbell isolated chest movements, front squat and a little 10 min metcon to finish out the upper body.
Rounds in 10 min of:
10 push-ups
5 dips
Total: 9
Starting to feel like i've recovered from Thursdays & Fridays WODS, the two days put together were quite the little devil. I see why there was a Crossfit total at the start of the 3 day split.
Super stoked on the comletion of the squat rack, next up is a bench and a 24" box.
The squat rack is awesome and works perfectly, the one thing I think I'm going to do though is put some sway braces on it as it seems to like to shift side to side. I wish I had a camera cause i'd through a couple pictures up of it.
I just had to test out my new squat rack so today was going to be a 5x5 day of back squats. Fist off was the warm-up.
2 min skip
30 push-ups
500m sprint
20 pull-ups - still sore from friday.
50 x 45lb sumo-deadlift high-pulls
20 dips
Good 20 min stretch & 30 dowel overhead squats.
5x5 Back Squat:
5 x 275lb
5 x 285lb
5 x 285lb
5 x 295lb
5 x 295lb
Finished up with a bunch of lunges, a bunch of dumbell isolated chest movements, front squat and a little 10 min metcon to finish out the upper body.
Rounds in 10 min of:
10 push-ups
5 dips
Total: 9
Starting to feel like i've recovered from Thursdays & Fridays WODS, the two days put together were quite the little devil. I see why there was a Crossfit total at the start of the 3 day split.
Super stoked on the comletion of the squat rack, next up is a bench and a 24" box.
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