Barbell: 1 set of 8rep/arm;
barbell+5kg: 1 set of 8/arm
barbell+7.5kg: 1 set of 8/arm
barbell+10kg: 4set of 8/arm
Left side weaker but manageable; nice weight for sets and reps
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B. Single leg DB RDL (two arm); 8-10/leg x 3; rest 1:00 b/w legs
7.5kgx2: 1set of 10/leg
10kgx2: 3 sets of 10/leg
Nice weight for the reps and sets
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Rest 10' and light warmup for the wod
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3 rounds for time:
100 double unders
20 bar facing burpees
10 clean and jerks (45kg)
50 cal bike
20 alternating DB snatch (15kg)
10 HR push ups
My initial estimation was a sub 30' wod...
Went wrong... LOL
1st round: 9'35
2nd round: 10'41
3rd round: 11'45
TOTAL: 32'01 was really tired..... sweating like crazy (photo)
DU: 50+50; 50+25+25; 30+20+30+20; After the 100DU i was breathing hard
BFBurpee: steady pace and breathing deeply
CJ: singles... Bar felt more heavy than 45kg...
Bike: tried to maintain an output around 280watt. In the first 2 sets i could get it (50cal below 4') but in last set my legs quit
DB snt: no problem... Here i could lower my breathing rate
10 HR push-up: unbroken, but last 2 reps i could feel the burn
Before the wod i was feeling ok, but during the wod started to feel the legs heavy (yesterdays workout??)
Slept super well (8h)
Mood is ok, although having some stress with the end of the year and reports that i have to deliver.
This morning felt less 'bloated' and it seems that i'm starting to see my lower ribs more defined.
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