WOD 052608

"Lynne"

5 rounds for max reps of:

BW Bench press @ 75kg
Pull-ups

16,10, 8, 7, 6
11, 7, 7, 6, 5

A Fling With The Blue Bike

Bukit Kiara Trails

Twin Peaks

1:17:18

805 Kcal Burned
Max HR 91 %
Avg HR 69%

Got a new saddle for my Scott MTB - the Fi:zik Gobi XM. Like it. Oh yeah.. and an insulated bottle as well. I'm still getting used to clipping on to the new SPDs. I guess I have to ride more and be BRAVE.

WOD 051708

"Lynne"

5 rounds for max reps of:

BW Bench press @ 70kg
Pull-ups

Benchpress 12, 10, 9, 7, 7
Pull-ups 10, 9, 8, 7, 6

followed by:

3 rounds of

DB Chest Press
DB Bent-over Rows

3 rounds of

Cable Chest-Fly
Cable Rows

Lynne's results suffered a setback maybe due the hellish Linda a couple of days before. My right shoulder was still sore and feeling tender. I couldn't even pick up the heavy dumbbells properly with that arm. Bent-over rows were always hell for me. I believe it is a question of continuous improvement of grip strength that will stand me in good stead for future workouts.

Linda killed me.

I'm humbled.

10-9-8-7-6-5-4-3-2-1 reps composed of:

100kg deadlift
70kg benchpress
50kg Cleans

I stopped after the fourth set (7 reps round). My shoulders were sending alarming pain signals. I could still do the bench. But obvious weaknesses in core strength coupled by poor "Clean" techniques caused accelerated fatigue. Hence I was unable to beat this girl. Till next time. For now, back to the drawing board and coach burg's videos.

Next round, it will be a more scaled version:

90kg deadlifts
60kg benchpress
40kg cleans

Target as Rx'd:

120kg deadlifts
75kg benchpress
60kg cleans

Why do I weigh so much?

G

WOD 051408

"Fran"

Three rounds, 21-15- and 9 reps, for time of:

95-pound Thruster
Pull-ups

Time: 10:28

For time:
50 Burpees

Time: 5:05

WOD 051208

"Christine"

3 rounds for time of:
500 meter row
12 body weight deadlifts @ 70 kg
21 box jumps

Time: 14:21

"King Leonidas"

4 rounds for time of:

10 ab rollers
8 Shoulder Presses @ 15kg
15 Weighted Squat @ 16kg
8 Push-ups
10 One-arm KB Swings @ 16kg

Time: 11:44

WOD 050808

"Lynne"

5 rounds for max reps of:

BW Bench press @ 70kg
Pull-ups

Benchpress 15, 13, 10, 8, 8
Pull-ups 10, 6, 7, 6, 6

WOD 050708

7 rounds for time of:

10 95lbs Sumo Deadlift High Pulls
10 Assisted Ring Dips

Time: 15:32