Week 1 Programmed Wednesday

SWOD

Deadlift 5RM @ 75% of 1RM Max

WOD

• Helen: 3 Rounds for time / 3 minute rests between rounds

1. 400 m run
2. 21 Kettle Bell swings (to eye level) 32/24 kg
3. 12 Chest to Bar Pull ups

Results:

1. Went to 160kg 5RM . Over did it but quite an achievement given that my 1RM DL was set at 150kg only 1 week earlier. The Hook Grip was key.
2. With Helen got 16:26 minutes using 24 kg KB and Red thick assisting elastic with strict pull ups.

 

 

Yoga

1 hour of pain to get over the pain.

Felt good the next day.