30-Nov BD Gym: November Challenge

So once a month BD Gyms does a monthly challenge, this month it was:
30 BW Squats (parallel to full lock out)
20 Ab Crunchs (butterfly legs, arms touch mat over head and then to the toes)
10 PUs (chest to mat)

I had a puncture in the car, so had to collect the it at lunch. After i got her back, I dropped into to the gym for a stretch/mobility and a shower but decided to have a go at the November Challeng.

Qucick 300m row to warm up and one or two reps of the challenge and i did my first attempt of 1m02s05ms...not a bad run, but was pacing myself in the squats for some reason...

Attempt two, 1m01s01m.... that put me at the top of the board by one sec.

Got a call later in the day, 58s dead was done... ah well!

27-Nov WOD

1k Row

1.5K Run

3 Rounds of –

10x Band Dislocates

10x Band Pullaparts

10x Band OH Squat

10x PU

10x Back Raise

10x 2F Glute Act.

10x Sit Ups

HFS

Stretch

5 Rounds of –

10x 15kg PB Lunge

10x Box Jumps

10x 15kg PB Squats

3x10

22.5kg BC Cable Curl

25kg TC Cable Ext.

25-Nov WOD

WU:

500m Row

3 Rounds of -

10x 17.5kg DB Squat

10x Scap PU

10x Back Raise

10x 2F Glute Act.

10x Sit Ups

HFS

SWOD:

Bench

Power 3x5 (85kg)

Wide 3x5 (75kg)

Narrow 3x5 (60kg)

BO Row 4x5 (65kg)

BO DB Row 3x6 (32.5kg)

BC 3x6 (22.5kg)

HC 3x6 (22.5kg)

BB RC 3x6 (22.5kg)

3x Rounds of -

8x BB Drag Curl (22.5kg)

8x Rope Pull down 25kg

Stretch

23-Nov WOD

1k Row

1.25K Run

3 Rounds of –

10x 17.5kg DB Squat

10x Scap PU

10x Back Raise

10x 2F Glute Act.

10x Sit Ups

HFS

Stretch

4 rounds of -

10x Standing Row 20kg

10x PU

10x Upright Row 20kg

4 rounds of -

10x Incline Press 20kg BDs

10x Lat Pull Down 55kg

Stretch

16-Nov to the 20-Nov Travelling with work...

So there was a gym hotel.

I idnt too too much cardio, about 15-20min per session but least I hit the weight.

4 visits this week!

13-Nov WOD

WU:

500m Row

3 Rounds of -

10x Squat

10x Scap PU

10x Back Raise

10x 2F Glute Act.

10x Sit Ups

HFS

SWOD:

Bench

Power 3x5 (85kg)

Wide 3x5 (75kg)

Narrow 3x5 (60kg)

BO Row 4x5 (65kg)

BO DB Row 3x6 (30kg)

BC 3x6 (20kg)

HC 3x6 (20kg)

BB RC 3x6 (20kg)

3x Rounds of -

8x BB Drag Curl (20kg)

8x Rope Pull down 25kg

Stretch

12-Nov WOD

1k Row

1.75K Run

3 Rounds of –

10x Squat

10x PU

10x Back Raise

10x 2F Glute Act.

10x Sit Ups

HFS

Stretch & Mobility

Messed about with a few machines, feeling a little burnt out!