Fully Rested

I didn’t do any workouts Friday, Saturday, or Sunday. I did walk 18 holes of golf yesterday, but other than that, I rested. My body needed it.

Workout 12.1 of the 2012 Open is in the books. I’m just shy of the middle of the pack in the region and in the world. My goal is to finish the Open ahead of 10%, so I’m well on my way. I wonder what workout 12.2 will be. I hope they don’t bring DUs in yet. I could use some more practice time.

Warm-up

• World’s Greatest Stretch (3 each leg)
• 400m Run
• 2 Sets
  • 10-15 KBS
  • 10-15 GHD
  • 10-15 Hip Extensions
  • 60s Plank

I used a 53# KB for the swings and did 15 reps of everything.

Strength

5 Sets

• 10-12 Goblet Squat, 2-1-1-1 tempo
• 45s Rest
• 10-20 Push Ups, 1-0-1-0 tempo
• 45s Rest
• 8-10 Ring Rows, 2-1-1-1 tempo
• 45s Rest

Looks easy right? Not so much! The focus was on tempo and stamina for this strength session. I used a 44# KB for goblet squats, but probably should have used a 53#. In each set I achieved the high rep count except for push-ups. In sets 3, 4, and 5 I was only able to get 16 push-ups. I could have squeezed out some more, but not by keeping the correct tempo. Ring rows were really tough with the 2 second lowering phase.

WOD

2 Sets

• 350m Row
• 3m Rest

This was a great quick cardio killer to finish the class. I did the rows in 1:10 and 1:11. I had the damper setting on 5 for the first one, which is what I usually use, but tried 7 for the 2nd, and was able to get just about the same time, when most people lost at least a 4-5 seconds. Might be something to try more often.