Conditioning
20mins emom tabata
ABC’s Twin 20kg KB x 1 rep
then 3 burpees to round out the 20sec
-ss-
20sec skip rope
Core
Ab wheel (standing)
x 5, 4+1rp, 3+2rp
Calves
Seated CR
+45kg x 12, 12, 12
(36r)
Dreadmill
10mins ssc, medium incline brisk pace
-it’s been a while between sessions… but felt good. Coughing up a few remnants of this past bug, the joy of kiddo’s bringing home everything from school
-took the training wheels off junior’s pushbike, and she transitioned quickly with just a few falls thus far. Proud parent moment seeing her ride around solo.
-Pure aussie here for sure @DaCharmingAlbino cheers mate! The roo’s tend to change direction at the last second @Spock81 so there’s a chance they’ll hop straight into a nearby vehicle. Not too much of an issue until you drive at dawn/dusk or at night. Too right there @FlatsFarmer !
Hex Deadlifts
bar x 10
60 x 6
80 x 5
.
100 x 5 - belt on
120 x 3
132.5 x 0
DB Rows 27.5kg x 12, 12, 12 (36r)
-ss-
RDL’s 2x 27.5kg DB’s x 10, 10, 10 (30r)
Dreadmill
10mins SSC
-well it’s been a few weeks since previous deadlifting, worked back into things but main set I loaded up the plates, went to lift it and the brain said no. Long work day yest and broken sleep didn’t help. Onwards we plough!
-resting HR63
-BW66kg - lowest since my ACL surgery back in 2015. Hoping it’s mainly fat dropped… but the strength is also slightly down. No suprise as mass moves mass. Bit of a dent on the ego though.
Bench
bar x 10
40kg x 8
.
65 x 5
72.5 x 3
80 x 1+ (3)
-ss-
BPA 6x20
Dips x 14, 13, 12, 14
(53r)
-ss-
10kg front plate raise x 12, 12, 12, 14
(50r)
Cable crossover x 15, 15, 15
Seated row
+45kg x 12
+60kg x 10, 10
Elliptical
15min HR145ave, 168max
-lungs cleared out yesterday, so smooth sailing today
-resting HR62
-relative strength defo right up there still @hit_sirloin great point indeed thanks
-stuffed up the Cindy WOD, thought it was 5 push ups not 10… bah next time eh @SvenG … that was brutal. After 3 rounds I thought ‘I got this’… after 4-5 rounds I knew I was wrong!
Hex Deadlifts
bar x 10
60 x 6
80 x 5
.
100 x 5 - belt on
115 x 3
125 x 1
140 x 1 - PR woohoo!
DB Rows 25kg x 4 x 10 (40r)
-ss-
RDL’s 2x 25kg DB’s x 15, 15, 13+3rp (46r)
Dreadmill
10mins SSC
-resting HR62
-so that’s a nice PR, 3 plate DL achievement unlocked, equates to over 2x BW. Wasn’t a quick pull but once I broke the ground I knew I had it. Will keep TM same on DL’s next cycle though.
-lats, arms plenty sore post that Cindy WOD session yesterday too
-the domination continues
