Be sure to check out the progress of people on the 100 Days of Push Ups Challenge. Click on the little guy below for the current status.
Wow, maybe I need to make this a weekly blog rather than a daily blog. It’s clear I am falling short.
Hit SPC on Wednesday for the following workout:
WOD
Prescribed
9-6-3
Thruster (165/110)
Ring Dips (x2)
Intermediate
9-6-3
Thruster (scale weight, but keep heavy)
Dips (ring dips w/ bands OR off GHD machines)
Beginner
4 Rounds
5 Thrusters (light weight work
This WOD sucked. I did 95 pounds for the thrusters and push ups. Not impressed with myself.
Thursday was going to be a rest day but I did go and did the warm up and worked on shoulder press with Malcolm. Not an aggressive workout but it got me moving.
For Friday I made up the Paleo WOD:
Prescribed
5 Rounds
5 Pull Ups
10 Push Ups
15 Box Hops (24/20)
Then….
500m Row
Following that I worked with some of the other guys on Olympic lifting working on the Snatch.
Passed on Friday evening run due to the weather.
Saturday morning back at SPC and and did a team workout. Will and I were a team so that means that life sucked for me. We started off with alternating 250 M rows until each team had 1000 meters.
We then working on the Bear Complex.
Ladder up to 8 reps. This means partner one does one bear complex, partner two does one and you keep increasing the number of reps to 8
I did 115 lbs and Will did 135 lbs.
Power Clean
Front Squat
Push Press
Back Squat
Push Press
Rules:
Bar must touch the ground each sequence but cannot rest on the ground or it terminates the set.
Rest as needed between sets.
You must power clean the bar to full standing position before squatting the weight.
After that we drove over to Hudson Springs Park to watch Connor compete in his Cross Country Championships.
Then the best part…..breakfast at “Yours Truly” in Hudson.
This morning, Sunday, was run day. We had a long and tough trail run. This mess took me 2 hours and 17 minutes.
After a quick breakfast it was back to SPC and work on Bench Press. We did a routine of 12 sets of 2. That took awhile.
While I finish this blog entry up I am waiting for a call from Debbie telling me she is back in town and to come pick her up. She was suppose to be back yesterday but I guess there was some problems with directions. They stayed overnight somewhere in Virginia and are on the road back now……I think.
Malcolm claims he will be at Yoga tomorrow night which means I need to be there. I can only hope something important comes up in his life so he will not be able to go and get me off the hook.
Very different weekend for me this time.
I was invited down to Columbus for a Cheer Jamfest at the Convention Center for Saturday. It was quite an experience.
I did not run or do self defense on Sunday.
That means this entire weekend was a rest (weak) weekend.
I did not do anything related to fitness and really made some detours on my diet.
Hopefully the damage will not be too bad.
What is find really interesting is that I am not unhappy or guilty, I just want to get back in to my routine. If I have gone up a couple of pounds on the scale in the morning I know how to drop those in a day or two. I don’t think I will be too sore after not working our for two days. Actually, right now on Sunday evening I am feeling pretty good.
Trying to look at this as the best thing that could have happened and it was way past time for a couple days off the wod and the diet.
Can’t wait for 6AM to get here.