Not my favourite workout but progress has been made.
Strength was backsquats 3 reps EMOM for 8 minutes. Speed out of the bottom. Suggested weight was 70% (205#), but I was working with Kamil and at 185#, I wasn't feeling very speedy. So I stayed there. Also we squatted onto a med ball, which was new for me. Worked well.
Next was front squats vs RDLs, three sets of 8 alternating, 1:00 rest between. Adding weight each round. Again working with Kamil, I let him set the weights, for the squats we did 115#, 125#, 135#. For the RDLs we did 135#, 155#, 185#.
Worked well and didn't kill my legs completely. My back rounds on my RDLs, I tried to tap the ground on the last set, which I was able to , and it felt like my back was straight, but coach Nikki pointed out that it wasn't. Not even close.
Need to work on those hammies.
The WOD was a suck-fest, but also good.
For time: 21-18-15-8-9 of:
- kettle bell Russian swings (to eye level) 32kg/24kg
- box jumps 24"/20"
after each round 50' walking overhead lunges with plate. (45#/35#)
Did women's Rx. 24kg kettle bell, 20" box for the first round then 24" for the rest, and 35# plate.
Kettle bell was fine, box jumps were shaky the first round after the squats and RDLs, so I flipped it to 20". The next round I felt better, so I tried again at 24" and it was fine.
The lunges sucked, BUT, I was almost completely locked out overhead, above my centre of mass. It wasn't perfect, but it was better position than I have ever achieved in an over head lunge. So progress!
15 minutes ish. Didn't look at the clock when I finished, too wiped!
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