Ankle Stinger

As planned, I took the weekend away from the gym. Went up north to my parents for a couple of days. All day Saturday was spent working in the garage with my Dad. We built a 18 x 24 x 40 plyo box, a weight rack, some risers for my squat stand, and another small platform that can be used under the box for higher jumps. I drove back home on Sunday morning so I could make it to Gym Jesters at 2pm. We worked on back tucks again, some cart wheels, and hand stands. I got a nice stinger in my left ankle doing back tucks on mats on the floor.

The rest from WODs felt good, but I was ready to get back at it today. I went in for the 9am.

Warm-up

4 Rounds

  • 15s Jumping Jacks
  • 15s Air Squats
  • 15s Mountain Climbers
  • 15s Jump Squats

Strength

5×3 Low Box Squats

Last week I only got up to 175# for the 5×5 and was pretty disappointed. They didn’t feel right at all. I think it was mostly because I was tired from Sunday’s competition. Today was a completely different story. Warmed up with a set of 3 at 95# and then my working sets were:

  • 135#
  • 155#
  • 185#
  • 205#
  • 215#

Last two sets were tough, but felt good. I used a narrower stance this week and really concentrated on pushing my knees out. That’s 40# above the weight I did last week.

WOD

5 Rounds

  • 20 Pistols (alternating legs)
  • 20 Burpees

I started out doing Rx pistols but after 3 on my left leg I had to grab a box because the ankle stinger was killing me. Right leg was fine. With the delay to grab a box and get setup, I still finished first in 12:08. Last time doing pistols my low back gave out and I had to use a box and today my ankle couldn’t handle it because of hurting it yesterday. Some day I’ll get back to doing Rx Pistols!

Finisher

10-9-8-7-6-5-4-3-2-1

  • K2E
  • 4x Scissor Kicks

My grip and core strength is really improving because I was able to do every set of K2E unbroken. The scissor kicks seemed really easy today too.

Garage Strength

Later at night I did some upper body strength work in the garage. I did dynamic effort bench pressing which is all about speed in the reps and one minute of rest between each set.

  • 2×3 @ 45#
  • 1×3 @ 95#
  • 1×3 @ 115#
  • 8×3 @ 135#