Tuesday July 31
TRAINING Go with the Flow Routine 8 WO 5
all weights in kilograms
DYNAMIC STRETCHING & BW COMPLEXES
1 windmill x10
2 torso stretching
3 Russian UB twist w 3kg ball x10
4 push up x 5 – knee push up x 10
5 renegade row (4kg) x10 – 10
6 mixed grip pullup + supine row 1+10 – 1+9
A1 Yates row (UH grip)
WU: 40x8
Wave 1 + 2:
47,5x10 (0) – 50x10 (0)
52,5x9 (0) – 55x8 (0)
57,5x7 – 60x6
Must have been tired from yesterday’s frenetic rowing sessioin.
A2 db press
WU : (2x13)x8
Wave 1+2:
(2x15)x11 (0) – (2x16)x10 (+1)
(2x17)x9 (0) –(2x18)x9 (+2)
(2x19)x7 (-1) –(2x20)x6
Hmm had hoped for 7 reps but reached utter failure at 6 already.
B1 narrow grip bench press
32,5x12 (+1)
30x14 (+1) – 30x12 (-1)
Thought to have upped the weight, but apparently did so already last week, so a reprise.
B2 pull ups
BWx2-2-1-1
Same reps.
C1 Saxon side bend
5x 13 reps each side.
D1 exorotation
3,8x16 (+3)
E1 standing face pull
8,8x22 (-1)
LB Complex
F1 DL + front squat w clean + static lunge
25x6-6 – failure
Had to have someone take the bb off my back and then I did military presses instead.
G1 DL + front squat w clean + military press
25x6-6 – failure w 25kg , cont’d with 22x6
22x6-6-6
Upon which I decided it had been enough. Hmm so I can’t even do a static lunge with a bb as I’m feeling too wobbly and then it’s too hard to lift it overhead again (from shoulders back to the front), What other lower body exercise *can* I do?
Cardio
522 m with 2:26,0 ave split/500m.
AveW = 111 (+19), compared to last 500m row
General: feeling OK. Happy with the presses, but less so about the rows, but this is understandable considering how much I’m rowing right now.
The complexes are difficult to combine so that I’m doing UB-only or LB-only workouts with a barbell. Can I do a complex with just 2 movements? I wouldn’t think so..
WO-carbs : lemonade from real passion fruit syrup w citrulline malate. Took the first dose of carnosine (or actually beta-alanine, citrulline and histidine). Dunno if it helped.
Training statistics
Volume: 11908 kg
# of sets: 42 (incl. WU)- # of reps: 333 - avg reps/set :7,9 - kg/rep 35,8 kg
|