ASWOD
Squat 3x5 (add 5 lbs to last workout)
Press 3x5 (add 2.5 lbs to last workout)
Did the strength WODs about 5 hours before the DWOD. 260# for the squat, press is still sorry at 112.5#. Squat felt good but things are definitely getting heavier. Warming up/practicing with box squats. I think those things are helping me. Definitely have some work to do on squatting.
Press was fine. Nothing eventful. Wish I could get this number up!
DWOD
Complete 6 rounds:
Sprint 200 meters
*Rest 3:1 (3:1 means however long it took you to sprint 200 meters times your rest by 3)
*Example 45 seconds: 2:15 seconds
Well, it was super late and I need practice with my doubleunders. So I substituted 30 seconds of doubleunders for the sprints. I ended up doing 10 rounds instead too, as my technique wasn't great so I needed more volume. Tried many different ropes to try to figure out which one was best for me:
Rogue rope: 42-26-22
Bare cable rope (heavier): 41-34-31
Rogue rope: 28-26
White training rope: 22-29
Warmup with just some jump roping. Cooled down with some T2B practice.
GPP warmup (before ASWOD): 500 barefoot singleunders, shoulder/hip/leg mobility, 20 reverse hypers
Squat warmup: box squats - 5@95#, 5@135#, 3@185#, 3@205#, 2@230#, 1@245#
Press warmup: 6@45#, 5@65#, 3@85#, 2@95#, 1@105#
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About Me
- ginmtb
- "It's not who you are underneath, but your actions that define you."
Hopefully this blog will keep me and my friends motivated and will inspire others to get fit. Would love to have other workout partners but my crazy a$$ schedule (working out super late at night) doesn't really work for most if not all people.
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