Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.
First time I have ever taken the fastest time for a WOD so I am very proud of making it through and I really thank Pey and Kirk for pushing me all the way. The pictures should say it all. Thanks Nike shorts (inside joke) =D
*Use the same weight from the last set of the Push Press
J.T. 75kg (1x3)
Weighted Pull Ups 3-3-3
50 KB Swings @ 32kg
J.T. 17 mins 36 secs
I only did one set of Push Jerks because I was feeling lethargic and lazy. No more excuses, from now on positive energy and attitude in the gym. Also I split jerked instead of Push Jerk so it does not count technically.
Weighted Pull Ups were done in the order of 12kg (overhand grip), 16kg (overhand grip), 20kg (bicep grip). Improvement on the 16kg, the gripping is now overhand compared to last week.
The WOD component was good but the TTB slowed me down tremendously. The target was sub 15 mins. I have to work on the kipping TTB and grip strength and endurance. Rock climbing is the answer. Need to work on hip flexibility for the kipping portion of the TTB.
it's been ages since I last updated my fitness journal. So instead of posting up all the past workouts I've done and recorded I have decided to post my workouts from August onwards. Hence I will have 2 months of workout results missing. It's no big deal because most of the time I was studying and busy holidaying so I didn't do much anyway. So this is officially the restart of my journey towards elite fitness....
3 X 5 @ 80% 1 RM (rep max)
*120 seconds rest between sets
Jonson. T : BS@72kg, Press@46kg, DL@125kg
20 Pull Ups
30 Push Ups
40 Sit Ups
Jonson. T 38:49 (CTF, CTB)
I believe I was not pushing myself hard enough and I could have reduced my time by soooo much more. The target was to sub 30 mins. I will attempt this in a bout a months time. Right now I have a hip tightness/injury so the squats proved to be the most difficult component. In the process of improving and healing this.