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!
Born - May 1979. Height - 5'8. Weight - 80kg). "Strength does not come from physical capacity. It comes from indomitable will." - Mahatma Gandhi
Monday, November 30, 2015
Friday, November 27, 2015
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.
Wednesday, November 25, 2015
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
Monday, November 23, 2015
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
Monday, November 16, 2015
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!
I idnt too too much cardio, about 15-20min per session but least I hit the weight.
4 visits this week!
Friday, November 13, 2015
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
Thursday, November 12, 2015
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!