Thursday was a rest day due to my lower back being pretty sore (right on the discs) but I had every intention of going bananas on Friday.
Friday Session: 10am
Warmed up for 20mins then worked up to 140kg for 10 sets of 3 squats
Did 1 set, felt like shit, packed it in.
15 Box Jumps
15 Push Ups
15 Sit Ups
15 Swings @32kg
I think my body needs some time off from the heavy stuff loads. It’s been big week after big week for the last few months and I think a few days off over Christmas will work wonders! AND with the agony of today’s (Saturday’s) session, a light Friday wasn’t to bad!
Saturday Session 7:30AM
12 Days of Christmassacre!
Performed as the song goes (so round one = 1 rep, round 2 = 2 reps then 1 rep…)
1 Snatch @75
2 Muscle Ups, 1 Snatch
3 C&J @75, 2 MU, 1 Snatch
4 Handstand push ups, 3 C&J, 2 MU, 1 Snatch (each round continues to add an exercise and work back through the previous round’s exercises)
5 Front Squats @75
7 Ring Dips
8 Pistol Squats
9 Box Jumps
10 KB Swings @32
11 Wall Balls
12 Calorie Row…
This wasn’t really a “for time” WOD, rather, it was a “don’t die” WOD. Absolutely disgusting! The muscle ups sucked each round as I have a solid tear in my left palm. The 75kg snatch at the end of each round was tough too. Front Squats were all unbroken and sucked HSPU all unbroken MU all unbroken, so happy on all those fronts. Ground to overhead was brutal though and coming straight from the HSPU meant I was really focusing on jerking the bar and catching it in full lockout (or as close as possible) to avoid pressing it out at the top.
During the WOD I felt like shit! It was just me and Drew, a beast from the gym and by the time the 8:30am class started to trickle in early we were doing it tough!
I love doing those horrible long, heavy WODs once a month or so, as they put some serious perspective on what qualifies as “hard work”. You get through them and then when a 10min AMRAP pops up it’s like a gift!
Plus I think I may be slights masochistic… Weird! haha