Workout No. 159
Thursday, 5th November 2015

Squat 2x5 @ 70.0kg
Bench Press 1x5 @ 55.0kg
Sumo Deadlift 1x5 @ 110.0kg
Chin-ups 2/2/2/2

Still allowing time for my wrist tor recover today. Started off with some light recovery squats. 2 sets of 5 reps @ 70.0kg. All done in the high bar position and with a brief pause at the bottom. Challenging but manageable.

Warmed up for bench presses and worked up towards a single set of 5 reps @ 55.0kg. Comfortable but stopped after a set just to avoid overtaxing my right wrist. Pressing and pulling movements are 100% fine now but I can still feel some slight discomfort when doing rotational or dynamic movements.

Didn't deadlift on Tuesday so made today a light deadlift day. Tried out sumo deadlifts seriously today for the first time. Didn't wanna go too heavy as I am not accustomed to the sumo movement pattern. 110.0kg was not issue though. Feels very different compared to the conventional deadlift.

Skipped back extensions after finishing the deadlifts.

Some chin-ups to end the training session. Had to go really slow and not rely on any momentum at all because an explosive pull at the bottom causes some slight discomfort in my wrist. Better safe than sorry.

Workout No. 160
Saturday, 7th November 2015

CROSSFIT #15
5 rounds of
AMRAP in 50s, rest for 10s
Push-ups
Weighted Squats @ 15.0kg
Sit-ups
Weighted Burpees @ 15.0kg
Rest 1 minute

Very straight forward WOD today which was a circuit of push-ups, weighted squats with a 15.0kg bumper plate, sit-ups and weighted burpees with the same bumper plate. Each movement was AMRAP for 50s followed by a 10s rest and a 1 minute rest between each round. Total time for the whole WOD was 5+5+5+5+4=29 minutes.

Was slightly concerned for my right wrist as the weighted squats involved "cleaning" the bumper plate up to chest height and the weighted burpees involved "cleaning and pressing" the bumper plate overhead. My wrist was feeling fine but I wanted to avoid rotational or dynamic wrist movements as far as possible. Gave the movements a try pre-WOD and my wrist felt fine. Wrapped up my right wrist with some wrist straps nonetheless just for that added support.

In the end, could do the squats, burpees and sit-ups unbroken for the full 50s each round but had to take short breaks for the push-ups. Could have and should have pushed harder.

This post has been edited by justintga: Nov 9 2015, 02:23 PM

Workout No. 161
Tuesday, 10th November 2015

Trap Bar Deadlift 1x4 @ 155.0kg
Bench Press 3x20 @ 40.0kg

Squeezed in a very quick workout today at a powerlifting gym with my friends before heading for some Deepavali open houses. Tried out the trap bar deadlift for the very first time. Learned very quickly at the higher weights that pressing into the ground with my legs was more effective than trying to use my back and my hips to move the weight. Ramped up the weight until we arrived at the final set working weight of 155.0kg for 4 reps. Had to use straps to hold on to the bar (also a first for me). Managed to pull off the 4 reps but my back was rounding slightly. Still had some energy left in me to rep out maybe 2 or 3 more reps though.

3 sets of 20 reps of bench presses @ 40.0kg. Wrist was feeling good. Quickly finished this off and said goodbye to my friends who stayed for the remainder of the session.

This post has been edited by justintga: Nov 11 2015, 08:18 AM

Workout No. 162
Thursday, 12th November 2015

Squat 2x5 @ 85.0kg
Overhead Press 3x5 @ 40.0kg
Chin-ups 2/2/2/2/2

Finished work really late today. Didn't squat this week so I increased the prescribed recovery squat weight to 85.0kg. The sets were not particularly easy.

Intended to go for 3x5 @ 45.0kg overhead presses but lost some focus on the first set and lost tightness after my 3rd rep, and didn't have the willpower to do the 4th. Deloaded to 40.0kg just to make sure I got some volume in. Completed a full 3x5 at this weight. Disappointing.

Chin-ups were squeezed in between some sets and some even at the start of the workout before the squats at the rack was occupied. Still can't manage 3 reps consecutively. A supinated grip still causes some discomfort in my right wrist so I went for a neutral hammer grip instead.

Not really seeing much gains on this Tuesday Volume, Thursday Recovery and Saturday Crossfit pattern that I am on. One big factor is definitely that I am about 4 months into my cut. At least I am not losing any strength. Need some motivation.

Workout No. 163
Monday, 16th November 2015

Squat 2x5 @ 90.0kg
Squat 1x5 @ 95.0kg
Bench Press 2x4 @ 62.5kg
Bench Press 2x5 @ 60.0kg
Sumo Deadlift 1x5 @ 100.0kg
Deadlift 1x5 @ 100.0kg
Dips 2/2/2

Didn't train over the weekend as I was at the Strength Assembly Meet by the Malaysia Powerlifting Alliance supporting my friend who broke 4 national records on Sunday! Mirin brah!

Resumed training today feeling relatively fresh but arrived quite late at the gym due to work commitments. Been trying to rep out 50 reps of push-ups daily over the last couple of days whenever possible just to get some extra volume for my chest which seems to be underdeveloped compared to the rest of my physique. Tried squatting with a low quality nylon belt today in the low bar position and 90.0kg for 5 reps actually felt significantly easier. 2nd set was also easy so I tried slapping on an additional 2.5kg on each side and attempted 5 reps @ 95.0kg. Not too bad at all. Rep PR for me. Have ordered a leather powerlifting belt from the US but will only get it in early January. Might consider using this belt in the meantime for my work sets.

Left the belt on for bench presses but found that it did not help particularly much. Tried to go for 3x5 @ 62.5kg but only managed 4 reps on my first attempt. Had a short rest and once again, only managed 4 reps. Lowered the weight down to 60.0kg and did 2x5 reps at this weight. Slightly disappointing after a good squat day but perhaps I was weaker than usual today because of the volume from the push-ups which my body is not yet fully accustomed to.

Continued experimenting with sumo deadlifts, pulling 5 reps @ 100.0kg, followed by another 5 reps conventional.

Finished off the workout with 3 sets of 2 solid dips (which is to failure for me).

Workout No. 164
Wednesday, 18th November 2015

CROSSFIT #16
EMOM
Burpees 5 (even minutes)
Thrusters 5 @ 30.0kg (alternate odd minutes)
Overhead Squat 5 @ 30.0kg (alternate odd minutes)

Time: 15:00

Back Extension 5x10
Pull-ups 3/3/3

Very short workout today because I had to rush for a dinner after my training session. Instead of doing light squats and overhead presses for recovery, decided to do a short WOD instead with similar movements. EMOM, with 5 burpees for even minutes and alternating between 5 thrusters @ 30.0kg or 5 overhead squats @ 30.0kg on off minutes. Used to struggle about 4 months ago with a similar WOD of 5 burpees on even minutes and 5 thrusters on odd minutes, but today was actually relatively easy. Was still quite fresh after the full 15 minutes. The intention today was to just give my right wrist a slight test for the first time since my injury 3 weeks ago, trying out cleans for the thrusters and snatches for the overhead squats. Kept the weight light just to be safe.

Rushed through some unweighted back extensions and squeezed in some pull-ups in between the sets before heading off for dinner.

This post has been edited by justintga: Nov 29 2015, 03:26 PM

Workout No. 165
Saturday, 21st November 2015

CROSSFIT #17
FOR TIME
Squat 30 @ 60.0kg
Double Unders 30
Squat 20 @ 60.0kg
Double Unders 20
Squat 10 @ 60.0kg
Double Unders 10
Kettlebell Swings 100 @ 24.0kg

Time: 23:55

Pull-ups 3/3/3/3/3

Had to work the full day on Saturday so I missed the Saturday WOD. Headed to the gym right after finishing work and did the WOD solo by myself. A very volume heavy squat WOD. Prescribed weight for squats was bodyweight but that would've been too brutal and I would not have finished in the 30 minute time cap.

Broke the squats into sets of 10-10-5-5 for the first 30 reps. Pushed myself but kept some in the tank for later. Took a brief rest after finishing the 30 squats to let my heart rate drop a little. Each double under was replaced by 3 single unders so I completed a total of 90 single unders, relatively unbroken without much rest.

Quick rest before heading into the next 20 squats, broken into 5-5-5-5. Legs were still feeling okay and completed the next 60 single unders without much difficulty.

Last 10 squats were easy as 10 was a psychologically easy number, and quickly finished off the final 30 single unders. The elapsed time at this point was just under 15 minutes.

The kettlebell swings were much harder than expected. Went straight into them right after finishing the last single under and only managed 12 unbroken before I had to put the kettlebell down. Wasn't very disciplined and had no strategy at all and was doing 12 reps then 10 then 10 then 20 etc. It was a die die finish the 100 reps kinda thing, regardless of how I managed it. Completed the WOD in just under 24 minutes, happy enough with my time.

Rested for 10 minutes before doing 5 sets of 3 single pull-up reps.

Workout No. 166
Monday, 23rd November 2015

Front Squat 2x5 @ 70.0kg
Overhead Press 3x5 @ 45.0kg
Back Extension 5x10 @ 10.0kg
Chin-ups 2/2/2/2/2

Was still feeling my legs and my glutes from the volume heavy squatting on Saturday. Gave front squats a try today as I haven't attempted them in a long time. 2 sets of 5 reps at 70.0kg felt nice and smooth although the weight didn't feel very light. Could feel my legs during the first few warm up reps but the pain soon went away.

Solid 3x5 overhead presses @ 45.0kg. Haven't pressed this weight for 5 reps since I started my 10.0kg cut. Lost weight, grew leaner, maintained strength, increased relative strength. Not too bad at all!

10.0kg weighted back extensions and 5 sets of chin-ups to failure to finish off today's short session.

Workout No. 167
Wednesday, 25th November 2015

Front Squat 3x5 @ 80.0kg
Bench Press 3x5 @ 60.0kg
Power Clean 3x3 @ 40.0kg
Pull-ups 3/3/3/3/3

Didn't have much time so had to rush through the training session a bit today. Started off with some heavy front squats; went up by 10.0kg from Monday to 80.0kg because Monday felt quite light. Never attempted this weight before but felt fairly confident I would be able to manage it. Put on a generic nylon velcro belt from the gym to help me brace my core a little bit. Can't wait until I get my customised leather belt in January! The 5 reps were smooth without any sticking points and I think I can manage a fair bit more weight. Completed the full 3x5 fairly comfortably.

Failed to get 5 reps @ 62.5kg on my last bench press attempt and I was rushing for time so I went for a conservative 3x5 @ 60.0kg today to avoid failure and extended rest / reset periods. Completed the sets fairly comfortably.

Tested 40.0kg power cleans for the first time in ages since my wrist injury. Wore a wrist strap on my right wrist as extra insurance and did not feel any discomfort or pain. Not sure if my body is compensating in some weird way, but the cleans felt more right side dominant i.e. the upwards "brush" was felt more heavily on my right thigh and my right side seemed to get in the rack position faster and more comfortably. Need to address this imbalance but am happy that I can clean again! Gonna take it nice and slow to avoid re-injury.

Pull-ups to finish off, 5 sets of 3 singles, with less rest than usual between sets.

Workout No. 168
Saturday, 28th November 2015

Front Squat 5x5 @ 70.0kg

CROSSFIT #18
EMOM
Push Press 3+1 every even minute @ 35.0kg (even minutes)
Overhead Squat 3+1 every odd minute @ 35.0kg (odd minutes)

Time: 20:00

Pull-ups 10x1

Pre-WOD today was 5x5 front squats. Picked a reasonably light weight so as to not kill myself before starting the WOD. A fairly easy 5x5 @ 70.0kg, still feeling quite fresh once I was done.

WOD today was an EMOM WOD, starting with 3 overhead squats @ 35.0kg on the 1st minute, 3 push presses @ 35.0kg on the 2nd minute, followed by 3+1=4 overhead squats on the 3rd minute, 3+1=4 push presses on the 4th minute, 3+2=5 overhead squats on the 5th minute, 3+2=5 push presses on the 6th minute and so on. The total time for the WOD was 20 minutes.

The last 2 minutes would require 12 reps of overhead squats and 12 reps of push presses. I did not finish the reps for the last 4 minutes of this EMOM. Just tried to do as many as I could manage. The main issue was that my shoulders and forearms were giving way after having to hold weight above my head for much longer than I am used to (full duration of overhead squats + pressing during the push presses). Legs were feeling fine though.

Lost focus towards the end a number of times as I was really struggling i.e. set up to clean the weight up to the rack position but body got lazy and just deadlifted it up without the triple extension. Had to lower the weight back down to the floor and clean it up.

Didn't expect this weight to be so hard. After resting sufficiently, did 10 single reps of very, very strict pull-ups before heading home.

This post has been edited by justintga: Nov 29 2015, 04:07 PM

Workout No. 169
Monday, 30th November 2015

Squat 3 @ 95.0kg
Squat 3/3 @ 80.0kg
Deadlift 1x5 @ 90.0kg
Deadlift 1x5 @ 110.0kg
Deadlift 1x5 @ 120.0kg
Incline Dumbbell Press 3x12 @ 18.0kg
Pull-ups 1/1/1/1/1
Dips 3/3

Had to work till past midnight every day throughout the weekend so arrived at work on Monday feeling dead tired and lethargic. Dragged myself to the gym after work because I was determined to lift some weights.

Set up for the squat but only my least favourite squat rack was available with an uneven floor and no mirror (which is important for me nowadays as I am trying not to squat ATG to eliminate butt wink by stopping at parallel). Warm up sets felt much heavier than usual and even 75.0kg did not feel easy. Unracked the working set weight of 95.0kg and started squatting. Only managed 3 reps before re-racking the bar. My mind wasn’t in the right place and I did not have the determination to finish off the 5 reps as I am sure I could’ve on most other days. The lethargy, the lack of a mirror, etc were all mostly excuses. Lowered the weight to 80.0kg and did another 2 sets of 3 reps.

Deadlifts next, working on my hook grip plus speed work for 5 reps each @ 90.0kg, 110.0kg and 120.0kg. First time I have ever hook gripped anything more than 100.0kg. Not too uncomfortable. Staying away from the mixed grip for a bit due to the uneven development of my traps. My left trap is significantly larger than my right trap from the constant supination of my left hand and pronation of my right hand while deadlifting heavy over the past year.

All the racks were taken so I decided to try out some incline dumbbell presses instead of bench presses. Quickly watched a video online for guidance and set the bench to a 45 degree angle. Tried out 14.0kg on each hand first but the weights felt too light. Swapped up to 18.0kg per side and repped out 3 sets of 12 reps. Stabilising the weights was the most difficult part to be honest as I am not used to this movement.

Some pull-up singles plus some dips to finish off this random and unstructured training session.

Workout No. 170
Thursday, 3rd December 2015

CROSSFIT #19
EMOM
Bear Complex 1 @ 40.0kg

Time: 20:00

Fell sick on Tuesday and have been feeling very weak since. Started feeling slightly better today so made my way to the gym after work. Was already past 9pm by the time I got there so I decided to go for a light workout with some decent volume. Best way to achieve this: COMPLEXES!

Decided to go for the bear complex (power clean to front squat to overhead to back squat to overhead). 1 rep every minute on the minute for a total of 20 minutes. In the end it was a bit easy but didn't want to push myself so hard to give my body a little more rest.

Was tempted to try 2 reps EMOM but each rep takes about 15 seconds, leaving only 30 seconds between sets. Maybe another day...

wah,.. this is ur fitness diary impresive

Workout No. 171
Saturday, 5th December 2015

CROSSFIT #20
"The Lango"
FOR TIME
Bear Complex 10 @ 40.0kg
Handstand Push-ups 20
Burpees 30
Pull-ups 40
Deadlifts 50 @ 60.0kg
Ring Dips 60
20" Box Jumps 70
Kettlebell Swing 80 @ 24.0kg
Air Squat 90
Double Unders 100

Time: 61:34

We did "The Lango" today, named after our strongest coach (and the holder of multiple Malaysian powerlifting records) and it is a annual benchmark WOD done around his birthday. The volume was brutal. First, a summary of the scaling:

Push-ups instead of handstand push-ups
Ring rows instead of pull-ups (40 would take me too long)
Bench dips instead of ring dips
300 single unders instead of 100 double unders

Took the bear complexes really slow but am glad I had some practice with them on Thursday. After the 10 reps, the 20 push-ups were the easiest of all the movements in the entire WOD. The 30 burpees that followed weren't too bad either. Heart rate was starting to elevate at this point though.

Broke the 40 ring rows into sets of 10 reps which were fairly comfortable. Have definitely improved here and wasn't really suffering with the 10 reps. Wore a belt for the deadlifts to help brace my core and prevent rounding. Also broke the deadlifts into sets of 10 reps. Started to take extended breaks at this point. Finished the deadlifts before the 25 minute mark.

Bench dips in sets of 10 reps, not too difficult. The 20" box jumps was when the real suffering started. 70 box jumps 30 minutes into the WOD was a huge mental challenge. Broke the 70 reps into 10 sets of 7 reps. Would've liked to go for 10 reps per set but my body wasn't listening. Lost a lot of time here.

Kettlebell swings took forever too. 8 sets of 10 reps to finish off 80 reps. Took nearly a minute's break between each set, really struggling. Air squats were surprisingly not so bad (never tried high volume air squats before) and could manage 6 sets of 15 reps without too much suffering.

3 minutes left on the clock (60 minute time cap) with 300 single unders to go. Wouldn't make it in time. Finished 180 single unders at the one hour point, calves nearly cramping up. Everyone was cheering me on to finish because I was so close so I repped out the final 120 reps to finish with a time of 61:34. Brutal. Can't wait to try this out again next year.

This post has been edited by justintga: Dec 7 2015, 09:30 AM

Workout No. 172
Tuesday, 8th December 2015

Squat 3x5 @ 92.5kg
Bench Press 5/4/4 @ 62.5kg
Pull-ups 2/2/2/2/2
Incline Dumbbell Press 3x8 @ 16.0kg

Arrived at the gym very late again. Decently recovered after last Saturday's crazy volume day. Started today's workout with 3x5 squats at 92.5kg. Fairly solid reps and managed to control my depth quite well by not going too far past parallel. Still find that I need a mirror to judge my depth though.

Managed to get 5 reps @ 62.5kg on my first bench press attempt but the last rep was a real grind. Only managed 4 reps for the following 2 sets though. Might have been able to manage 5 but I didn't attempt the 5th rep for both sets as I did not want to fail and have to reset as it was getting late.

Am now able to string together 2 solid strict pull-ups instead of doing singles! Could only manage 2 chin-ups in a row previously. Quite pleased. Completed 5 sets of 2 reps.

Some incline dumbbell presses to finish off just for some chest hypertrophy.

Workout No. 173
Thursday, 10th December 2015

Power Clean 3x3 @ 40.0kg
Front Squat 3x5 @ 75.0kg
Overhead Press 3x5 @ 40.0kg
Back Extension 5x10 @ 10.0kg
Pull-ups 2/2/2/2/2

All the squat racks were taken when I arrived at the gym so I messed around with some power cleans for a bit to warm up. Very comfortable cleans at 40.0kg with nearly zero bend at the knees when catching the bar in the front rack position. Right wrist felt good too!

Moderately heavy front squats today, with a fairly comfortable but challenging 3x5 @ 75.0kg. My face and eyes always seem to turn red when attempting heavier front squats. Doesn't really happen so much on back squats.

Fairly light overhead presses @ 40.0kg for 3 sets of 5 reps as well. Finished this relatively quickly. Very solid sets.

Back extensions as usual on recovery day and once again, 5 sets of 2 strict pull-ups. Mighty pleased. Not a big achievement for most but I have always been weak at pull-ups. Got my first 2 consecutive chin-ups about a 6 weeks ago and now I can do 2 pull-ups in a row! Baby steps, but the next goal is 3 in a row for both!

Also happy to report that my bodyfat is in the 17% range now, down from 24% at the start of 2015!

This post has been edited by justintga: Dec 11 2015, 10:44 AM

Workout No. 174
Saturday, 12th December 2015

CROSSFIT #21
"12 Days of Christmas"
FOR TIME
1 100m run
2 Bar Muscle-ups
3 Deadlift @ 100.0kg
4 Ring Dips
5 Burpees
6 Pistol Squats
7 Double Unders
8 Kettlebell Swings @ 24.0kg
9 30" Box Overs
10 Toes to Bar
11 Sit Ups
12 Kettlebell Clusters @ 16.0kg (P.S.)

Time: 56:02

In the spirit of the song with the same name, today's WOD was a pyramid workout as follows:

1st Round: 100m run
2nd Round: 100m run, 2 bar muscle-ups
3rd Round: 100m run, 2 bar muscle-ups, 3 deadlifts @ 100.0kg
And so on until you finish the 12th round.

Bar muscle-ups were scaled to chest-to-bar pull-ups, ring dips to push-ups, double unders to 3 single unders and toes to bar to hanging leg raises.

T'was a long and painful WOD, with very high volume for the deadlifts particularly (30 reps @ 100.0kg). Chest-to-bar pull-ups were particularly taxing for me as well as they are considerably harder than regular pull-ups.

Overcoming the mental challenge was the worse just past the 35 minute mark, when I was almost out of gas and there was at least 20 mins of work left to go. Used the 100m runs as rest periods so they kinda became 100m walks.

Also went slow with the burpees and box overs as those really killed you, especially the 30" box overs.

The 10th round was really difficult as there were another two full rounds ahead of me but things got better as I got into the 11th and 12th rounds as the end was near and I managed to run through them fairly quickly and finished ahead of some which were initially ahead.

Everyone else seemed to really be suffering with the kettlebell clusters, mostly only doing 2 reps at a time but I could surprisingly manage to string 6 together at one go. Perhaps I had a little left in the tank and I was just being lazy until I was approaching the end.

Gotta push harder!

Workout No. 175
Tuesday, 15th December 2015

Squat 3x5 @ 95.0kg
Bench Press 3x5 @ 60.0kg
Incline Dumbbell Press 3x8 @ 18.0kg
Incline Dumbbell Press 1x8 @ 12.0kg
Incline Dumbbell Press 1x8 @ 8.0kg
Incline Dumbbell Press 1x8 @ 4.0kg

Tempted to skip gym today as I got off work very late but forced myself to head in anyway. Was feeling lazy and tired but I knew that as soon as I got under the bar, I would be okay again. My two favourite squat racks were taken so I started warming up in the 3rd squat rack at my gym which I don't particularly fancy as the floor is uneven and there is no mirror there. Got up to my working set weight of 95.0kg and managed 5 reps. I actually stepped forward a little bit on the 3rd rep. Lost concentration and form slightly there. Videoed myself as I did not have a mirror in front of me and found that I went quite a few inches past parallel. Disappointing.

Luckily, one of the other squat racks freed up and I proceeded to load up my weights and finish off the remaining 2 sets which felt easier as I could visually see when I broke parallel in the mirror. I know that this is something I need to work on but it takes a while to fix my ATG squatting habit which usually results in a slight butt wink. Still not really feeling the stretch reflex at the point when I break parallel so my squats actually feel weaker nowadays. Never had any back problems when squatting ATG but I figure the risk is not worth it just to lift heavier weights. Slow and steady.

Bench presses at 60.0kg for 3x5. Should've attempted 62.5kg like last week but I was not interested in failing and resetting considering that it was already getting so late. Finished off the 3 sets and proceeded to rep out some incline dumbbell presses.

Did 3x8 reps of incline dumbbell presses @ 18.0kg and after the last set, proceeded with drop sets of 8 reps @ 12.0kg, 8.0kg and finally 4.0kg before heading off for my shower.

Workout No. 176
Thursday, 17th December 2015

Front Squat 2x5 @ 75.0kg
Overhead Press 3x5 @ 45.0kg
Back Extension 5x10 @ 10.0kg
Chin-ups 3/2/2/2/2

Another late session at the gym due to work commitments. Likely gonna be this way until the end of January 2016. Can't wait until this phase of work is over. Started off with front squats with 2 sets of 5 reps @ 75.0kg. Nice and solid reps.

Upped the weight a little for overhead presses as I have been a little conservative with increasing my weights recently. Another solid 3x5, without too much difficulty at 45.0kg. Upwards and onwards.

Supersetted the back extensions and chin-ups to get out of the gym in under 40 mins, including my shower. Not too bad at all.

Workout No. 177
Saturday, 19th December 2015

CROSSFIT #22
"Armageddon"
FOR TIME
Run 666m
then 3 rounds of
7 Bar Muscle-ups
16 Kettlebell Squat Cleans @ 24.0kg
16 Kettlebell Step-ups 24" @ 24.0kg
21 Push-ups
then
Farmer's Walk 100m @ 64.0kg

Time: 29:41

We were warned about this WOD beforehand but it didn't look too bad on paper, especially compared to "The Lango" and "12 Days of Christmas" over the past two weeks. Nevertheless, went in with some apprehension.

The WOD started with a 666m run, followed by 3 rounds of 7 bar muscle-ups (scaled to 7 pull-ups), 16 single sided kettlebell squat cleans @ 24.0kg, 16 single sided kettlebell step-ups onto a 24" box and 21 push-ups before a final 100m farmer's walk @ 64.0kg.

Haven’t ran in a while but my fitness levels are noticeably up. Didn’t even feel the run and my heart rate was only elevated the slightest. Got back into the gym and started the pull-ups. Did them in singles as that would be the most efficient way with my current strength levels.

Started with the single sided 24.0kg squat cleans, alternating between 4 reps per side. Didn't rack the kettlebells in the regular rack position to avoid straining my right wrist and sorta did a goblet type hold.

Step-ups were bearable but tiring. Normally 21 push-ups consecutively is manageable but I was struggling slightly at this point so I broke the push-ups into sets of 5 reps. Yes 5.

After the 1st round, my grip and forearms were suffering the most. Continued with the single pull-ups in Round 2 and took slightly extended rests for the squat cleans and step-ups. Once again, by the time the push-ups came along, I was suffering and broke them into sets of 5 reps.

3rd round felt slightly better because I could see the end in sight. After the final push-up, headed outside and took a 2 minute breather before starting the farmer's walk.

Had to walk a total distance of 100m, carrying a load of 64.0kg with a 32.0kg kettlebell in each hand. Every time we were forced to lower the weight to the ground to take a rest before completing the 100m, there was a 5 burpee penalty. My grip strength was giving way after 50m so I dropped the kettlebells and dropped for 5 burpees. Quick 1 minute breather before finishing off the final 50m. Total time was just under 30 minutes.

It was no where near as bad as the last two WODs which were 1 hour grind fests. First of 3 Christmas parties over the weekend to go for immediately after the WOD. All buffet potlucks. I guess this week is bulking week then hahahaha.

This post has been edited by justintga: Dec 21 2015, 09:56 AM