Wednesday – December 3rd

Strength I:
Bulgarian Split squats: 4 sets of 5-7 reps, go heavier than Monday

WOD:

6 sets of 20seconds of work 20 seconds of rest:
Double arm push press
Rest 4 minutes
6 sets of 20 seconds of work 20 seconds of rest:
Goblet squats
Rest 4 minutes
6 sets of seconds of work 20 seconds of rest:
Push-ups

Strength II:
Accumulate 50 pullup and/or chin-ups

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3 comments

  1. I misread the directions.

    Warm-up: 3 minutes of shadow boxing. 2×3 Turkish Get ups @ 32kg

    Strength 1: I still did 4×8 @ 2x 32KG(~140lbs). Could have gone heavier if I had read that it was a 4×5 workout.

    WOD:
    Presses: 10/10/9/8/8/6 @ 2x 24KG
    Goblet Squats: 12/12/11/10/10/10 @ 1x 32KG
    Push-ups: 20/20/15/15/15/15 from deficit

    Stength 2: 4×8 Pull ups. 2×8 Chin ups. 2 chest to bars for the heck of it.

    Lessons Learned: Read the directions! Goblet squat grip stamina is getting better… but still needs work. I think if I had better grip of the bell, I’d be pushing 13 – 15 reps in 20 seconds.

  2. Worked late last night so I made it up today. The gym only goes up to 24 kg bells.

    Strength I : 7 reps @ 24 kg
    WOD:
    Presses – 5,4,5,6,6,5 @ 24kg
    Squats – 9,9,9,9,9,9 @ 24 kg
    Pushups – 15,15,13,9,9,8

    Strength II: 5×5 pull ups with a second in dead hang
    5×5 chin ups with a second in dead hang

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