Workouts for the Week: 08.16.09

Monday

5 Rounds for Time:

• 50 Walking Lunges while holding a dumbbell (45lb RX)
• 30 Dumbbell Swings with the same dumbbell

Apparently the ‘elite’ version of this workout was with the dumbbell held in one hand with the arm extended overhead. That lasted about one round for me, then I switched to both arms holding it overhead, then to both arms propping it up at my chest. I did not finish this workout, but I don’t think I should have scaled it from RX. I actually do think it was within my capacity to finish, I just gave up too early and took too many breaks.

I finished 3 full rounds, plus all the lunges and 20 swings of the 4th. This was a beast.

Tuesday

A mini-workout before the pre-test at my Kung-Fu school

• 5-rep bench-press sets starting at 45lb and ending at 185lb. This is definitely a weakness of mine. My shoulders are still feeling the pinch of previous injury.
• 5-rep deadlift sets starting at 135 and ending at 285. The bar at my school has poor knurling and started to slip out of my hands. That’s an excuse. What really happened was my grip wore out.

Wednesday

An absolutely amazing workout. This WOD worked opposing sets of muscles, and added in a rest period. The effect of this one me was such that I could enter each round refreshed and ready to give my best! I felt like I broke past a barrier today; I didn’t give up as easy as I usually do, and I pressed myself harder.

Five Rounds for Reps:

• One minute pull-ups
• One minute squat cleans @135lb
• One minute rest

My score was 116 RX, which was one of the better scores posted that day! I felt strong and solid on all but the final two sets of squat cleans. Next time I need to bust out more reps! My rep breakdown between Pullups/Squat cleans was 24/7, 15/6, 16/5, 17/5

Thursday

And now for something completely different.

The first half of the week we seemed to work on strength and explosiveness. So why not throw in a metabolic WOD to end the week?

Five Rounds for Time:

• 500m Row
• 400m Run

I’m glad to expose and work on my weaknesses, namely endurance/cardio-type exercises. JDP put a 25-minute cut off on the workout, something I was determined to make. My time was 23:55, which was not as fast as I would have liked, but better than I expected! I stopped to rest only rarely, and I actually think I gave it everything I had to bring it home and finish in time!