Today I did the Optimum Performance Training WOD :
A1. mixed grip chin ups @ 31X0; 4 x 4; rest 90 sec
pull to supinated hand
pull to supinated hand
A2. 1 1/4 back squat @ 4010; 6-8 x 4; rest 90 sec (did 95#x2, 115#, 135#)
full depth, come up to parallel, back to full depth, then up
full depth, come up to parallel, back to full depth, then up
B1. lean away supinated chin ups unweighted @ 4111; 4 x 3; rest 75 sec
pull straight up, lean away as far as you can on lowering
B2. db forward lunges @ 10X0; 8/leg x 3; rest 75 sec
drive through heel on return
---- did those with a 1.5 pood Kettlebell since I don't have DBs
drive through heel on return
---- did those with a 1.5 pood Kettlebell since I don't have DBs
C1. powell raises @ 3010; 8-10/arm x 3; rest 60 sec ---Did 5/arm KB Windmills
C2. anchored sit ups; 35 reps x 3; rest 60 sec --- Unbroken.
Overall my back squats were the toughest. I was losing my lumbar curve while going back down a second time so I had to reset it at the bottom of the squat, losing all elastic power from my Hamstrings. I also don't have a squat rack so I had to clean and jerk the bar then position it on my back so it was a pain in the a$$.
Chin ups were amazingly not too bad. I expected to be able to do only 3-4 in a row on the first sets then 3-2-1, but I kept the 4 reps each time. 4 reps were an comfortable 'AMRAP' cuz I didn't want ot push the envelope too much for my 1st day.
Did post WOD drink of 40g prot - 10g Carbs then balanced PCF meal 1h30 after the WOD.
FEEL GREAT SO FAR !
I was 178lbs last week. Now I'm 173lbs. Go figure.
My goal : 165lbs in a month. This fat shouldn't be too hard to lose !?
Overall my back squats were the toughest. I was losing my lumbar curve while going back down a second time so I had to reset it at the bottom of the squat, losing all elastic power from my Hamstrings. I also don't have a squat rack so I had to clean and jerk the bar then position it on my back so it was a pain in the a$$.
Chin ups were amazingly not too bad. I expected to be able to do only 3-4 in a row on the first sets then 3-2-1, but I kept the 4 reps each time. 4 reps were an comfortable 'AMRAP' cuz I didn't want ot push the envelope too much for my 1st day.
Did post WOD drink of 40g prot - 10g Carbs then balanced PCF meal 1h30 after the WOD.
FEEL GREAT SO FAR !
I was 178lbs last week. Now I'm 173lbs. Go figure.
My goal : 165lbs in a month. This fat shouldn't be too hard to lose !?
