Warm-ups: 10 each of the following
- Assisted (blue band) kipping pull-ups Actually, I did the first two completely unassisted and finished up the 10 by using the blue band. Yay me!
- Divebomber push-ups
- DEEP side lunges With feet pointing straight ahead, go into deep side lunge
- OHS (overhead squats) with 15kg bar
Strength Workout: Back Squats
We did these not too long ago and alas, my phone died before I could take a picture of what I accomplished today. So you're just going to have to believe what I did:
- 5 reps of 28kg (61.7lbs)
- 5 reps of 33.6kg
- 5 reps of 39kg
- 3 sets of 5 of 45kg (99.2lbs)
Not too shabby, though I definitely was struggling to come back up from the squat towards the end. Doing these weights definitely makes up for me feeling like a total weakling from Monday's shoulder presses. ;)
WOD: Gymnast Overboard (4 rounds each of the following):
- 200m run/row
- Side plank
- Handstand/lever practice
Man... this was definitely a good one. My shoulders are still sore.
Post-workout meal: roasted spaghetti squash with seasoned ground pork in marinara sauce. Mmm...