After doing 210 KBS yesterday in the WOD, I can feel it in my posterior chain like I haven’t in quite some time. My back still has issues. I made it out to walk 18 holes of golf this morning.
Warm-up
5 rounds
- 10 Single-leg RDL (62# KB)
- 45s Rest
5 rounds
- 8 DB Shoulder Presses
- 45s Rest
I started off with 45# DBs, moved to 40# during the 3rd set and even had to go down to 35# to finish out. Not sure why I was so weak with these.
3 rounds
- 20 GHD Sit-ups
- 1m Rest
The GHD at the gym is whack! Doesn’t even adjust, but we make due I guess. 20 in a row was tough.
WOD
21-15-9
- Thrusters (30# DBs)
- Ring Rows
I’ve decided it’s time to start scaling weights more so I can increase power output. Again Faster has a great article you should read. I’m just not strong enough to do many WODs Rx that involve heavy weights, so why try, when it means I have to go slower and can’t keep up the intensity. I almost went with the 35# DBs, but switched to 30s at the last-minute. Ring rows were the real struggle of this though. I finished in 6:02.
Finisher
Work on HSPU.
I did 3 sets with a minute or two of rest in between. My arms and shoulders were already fried at this point. I managed to get 5, 6, and 4 reps. Terrible!
Nick Momrik's Fitness Logs 