Pilates Shmilates

First pilates class tonight, not bad so think I'll keep going :)

Push presses and tricep dips

Warm up: 100 step ups (50 each side) - warm ups are limited since can't run & couldn't find jump rope!

WOD:
75 push presses @ 18.5kgs
every time bar drops below chest, do 5 tricep dips off couch

push press sets: 20, 10, 10, 10, 8, 7, 5, 5
total dips: 35 (7 stops)
Time 6:31

The return

Been off for 2 weeks with injuries, looking at doing my own training and rehab until we're back from Nepal in May and I can look at getting back to classes.

Monday 22 Feb
swim 1km

Tues 23 Feb
WOD care of Andrew's crazy mind!
1-10 ladder of pushups & situps
100 scoop rocks
10-1 ladder of pushups & situps
Time 19:34

Gymnastics:
- mushroom circles (finally got them thanks to some floor work before hand)
- Parallel bar swings
- windmills (bit sore on had torn yesterday during pullups)

Strength:
- Romainian deadlifts 3-3-3-3-3
40, 70, 75, 75, 75
Unfortunately got stuck with the thick bar, a real challenge to grip. Tried reverse grip, hook grip, but couldn't manage more than 75.

Metcon:
meant to be 50-40-30-20-10 KB swings (16kg), Push Press (20kg)
Got halfway through set of 40 kb swings when back went out. Same injury that's happened 2x previously, straight to the physio!
Disappointing as it was going to be a great workout.

500m Row, 20 Box Jumps (60cm), 20 Pull-ups (orange band), 1min handstand
3 rounds, rested 3-5mins between rounds

Rnd 1 - 8:25
Rnd 2 - 8:01
Rnd 3 - 8:20

All sets of 1min handstands done unbroken!
Pullups not too good, only doing sets of 3-5. Tore hand on last round.

Tues 2 Feb, 6am

Conditioning
- Turkish Get-up practice: 12kg kb & 10kg plate
- 2 x 15 Back Extensions

Strength
- Press 3rep max 32kgs (PB)

Metcon
- 10rds of 5 Burpees & 10 Sit-ups
8:32

Gymnastics:
- Ring roll outs
- Ring support holds

Strength
- Front Squat (sets of 5): 20, 30, 40, 45, 45

Metcon
- 1/2 Bottom to Bottom Tabata Squats (4 rnds, 20sec work, 10 sec rest, rest is at the bottom of the squat): 36 (took it slow due to knee injury)

Gymnastics skills day
- front rolls & cartwheels
- parallel bar swings

Snatch practice, 20kgs

Gymnastics
Handstands 4x 30sec (10secs rest between each)

Metcon
- 500m row
- 50m farmers walk (2x24kg kettlebells)
- 50m waterball carry (30kg)
- 20 Resistance sprints
- 140m bear walk
- 500m row
16:56

Strength
5x5 overhead squats (20, 20, 20, 20, 25)

Metcon
21 pullups (orange band), 21 ring dipes (red band)
15 parallel bar pullups, 15 parallel bar dips (red band)
9 barbell pullups (resisted by 2 yellow bands), 9 clapping pushups (knees)
9:33

Gymnastics
4x Front support Mat walks
10 (modified) rope climbs
40 V-snaps

Strength
Hang Power Cleans
- warmup 3 x 5 @ 20kgs
- 5 x 5 @ 30kgs (bit nervous as last 2 times I did this movement I killed my back!)
Push Jerk, 5 x 5 @ 30kgs

Thurs 21 Jan

Conditioning:
L-sit hold P-bars
Tuck Press to Handstand x 10
Ring roll-outs x 10

WOD: Sprints
400m - 2:01
2x 200m - 1:01, 1:10
4x 100m - 0:23 each time!
400m - 2:39