Deload week from OMOB continues and as it does I'm enjoying coming in for a quick WOD at Capital City everyday. I like the extra strength work too, but getting a chance to come in and out and be on my way is nice. I've been bouncing around to a few different classes and seeing old friends and pushing myself to see what I have in the tank everyday knowing that I'm doing a lighter workload. This week has held some interesting combinations that have challenged me in different ways.
Tuesday:
6 Min AMRAP
3 Thrusters @115
6 Pull-ups (Subbed Ring Rows for Shoulder)
9 Box Jumps @30"
Then immediately following 2 Min max Sit-ups
Score: 3+17/42 situps
Wednesday:
Strength - Shoulder Press
5-5-3-3-1-1
WOD
12 Minutes EMOM
1-4 Row for Cal
5-8 Max Burpees
9-12 Kettlebell Swings 1.5 pood
Every minute 30 seconds max effort/30 rest
Score:
58/25/83=166
Great couple days, been good to get some time in doing the workouts in the morning, I'll miss it next week when I'm doing both jobs. I think that the schedule is going to get very interesting very quickly. We will see how it goes once I hit full swing come Monday. I won't be testing next week so I'm going to add 10 pounds to the calculated max numbers and work from there. I'm planning on doing a full test in month 3. I want to give the cycles time to have an effect and to see how my shoulder holds up to the workload. I do have a couple of observations so far, first that I know that I have added significant strength already. Today in the shoulder press I lifted more than my previous max was when I started cycle 1. My endurance to keep going during these lifts is up as well. The inclusion of doing reps every minute for the last month has instilled confidence in my ability to keep picking the weight up even when I'm dead tired.
Tuesday:
6 Min AMRAP
3 Thrusters @115
6 Pull-ups (Subbed Ring Rows for Shoulder)
9 Box Jumps @30"
Then immediately following 2 Min max Sit-ups
Score: 3+17/42 situps
Wednesday:
Strength - Shoulder Press
5-5-3-3-1-1
WOD
12 Minutes EMOM
1-4 Row for Cal
5-8 Max Burpees
9-12 Kettlebell Swings 1.5 pood
Every minute 30 seconds max effort/30 rest
Score:
58/25/83=166
Great couple days, been good to get some time in doing the workouts in the morning, I'll miss it next week when I'm doing both jobs. I think that the schedule is going to get very interesting very quickly. We will see how it goes once I hit full swing come Monday. I won't be testing next week so I'm going to add 10 pounds to the calculated max numbers and work from there. I'm planning on doing a full test in month 3. I want to give the cycles time to have an effect and to see how my shoulder holds up to the workload. I do have a couple of observations so far, first that I know that I have added significant strength already. Today in the shoulder press I lifted more than my previous max was when I started cycle 1. My endurance to keep going during these lifts is up as well. The inclusion of doing reps every minute for the last month has instilled confidence in my ability to keep picking the weight up even when I'm dead tired.
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