June 1, 2016

Daily score: 5 (sore, so sore, everywhere...and late getting outta work to gym)

Workout:

A1. Negative weighted pull ups @41a1; 2-3x5; rest 1 min

25x3
20x3
20x3
22.5x3
22.5x3

A2. Negative hspu; accumulate 5 slow controlled reps x5; rest 2 min

5x5

B1. Bench press; 10 sets of 3 @83% 1rm; rest 90 sec

103
93
93
93
98x6 sets

B2. Bent over barbell rows; 3-5x10; rest 90 seconds

83x5x10 sets

C. TTB; 15 reps x3; rest 90 seconds

15x3

D1. Side plank; 30 seocnds x4/side; rest 30 sec

30/arm x 4

D2. Hollow body hold; 30 seconds x4; rest 30 sec

15-20 sec x 4

D3. Arch body reps; 10 reps + 10 sec isometric hold x4; rest 90 seconds

10+10 x 4

+
For time:
Row 1k
50 burpees

8:40 (4:12 row)

So sore.  Nothing in a bad way though.  'A' series went well.  'B' was sad because 103 felt nearly too heavy by 3 and I didn't have a spot so I had to back off.  What I did was tough as it was, right arm lags behind the left.  TTB, I did sets of 2-3 and was just happy I could do them and no shoulder pain.  'D' series hurt.  That was my best on the hollow body, right abs kept trying to cramp.  The the gym closed.  They shut doors shortly after class...not that I blame them...and it was late.  But sooooo frustrating.  So I had to pack up, get cold, pick up my dog, drive home and do the wod at home.  Which is a blessing I guess...that have a home gym.  But this just re-ignites my desire to build my own 'home' that is a gym I never have to leave.  Anyway, I didn't bail on the WOD because I didn't need another reason to beat up on myself today and I was hoping it would help work the soreness out.  Row sucked but burpees were satisfying.  Glad I did it.  The burn felt good.  Now off to eat! Thanks!