melonrouge
Maliney
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Friday, 2 October 2015, 12:00
Day 94/95
THURSDAYMy friend, David came with me to Crossfit this morning!
Workout
Warm up
400m row
1 set every 90 seconds
2x5 37.5kg deadlift
2x4 42.4kg deadlift
2x3 45kg deadlift
2x2 15kg+70lb (~47kg) deadlift
14 minute cap
800m run
AMRAP
10 modified K2E: kip > knee up
15 16kg KBS
30 single skips
30 explosive jumps
Rounds: 4 + 10
The 16kg kettle bell swings felt hard/heavy today. I'm sure i've held better form and completed more reps before breaking the set in the past...
Anyways i'm training again - legs - with my friend Peter today in a gym that I haven't been to before. It's new so i'm keen to try it out!
Workout
Back squat-
2x25 20kg
2x12 40kg
2x10 45kg
2x6 50kg
2x2 55kg (new max!!)
Seated leg press-
I forgot the ladder but I got up to 115kg 6 reps
2x4kg dumbbell static lunges
4x6 each side
Calf raise machine-
6x12 15kg
I didn't feel sore or exhausted at the time but I was definitely hungry! I had a delicious vegan feed with Khiem at Loving Hut. (I wasn't bothered to crop the images into a square HAHAHA).
I had the vermicilli rice noodles with spring rolls ($10) and the grass jelly drink with chia seeds ($4). I almost always get the vermicilli rice noodles whenever I go to Loving Hut, or any Vietnamese restaurant. It's one of my absolute faves!
We were 100% well fed :)
FRIDAY
Feeling super sore but it's just one more day until rest day...
Workout
EMOM
Strict pull ups with resistance band
Reps: 1,2,3,4,5,4,3,2,1
6 minute EMOM
15 second hollow hold + 5 hollow rocks
WOD: 3x4min AMRAP
5 20kg push jerks
10 burpees over bar
15 air squats
Rounds: 5 + 1
The disappointing thing is that I mentally knew that I could have done more rounds. My arm felt really sore though - sore or inured? Not sure. Whenever I lift it, or apply pressure, I feel sharp pains. I'm not sure if this is normal or not but i'll see how I heal up over the weekend...
Labels: Deadlift, Legs, Pull Ups