Every Meal I Eat

A session with Tom without barbell gymnastics! Ooooh!

Instead we did nasty kipping workouts. Fun!

Warmup

400m run, shoulder rotations with PVC. Practicing the clean for upcoming snatch in the WOD: slowly up from shins to pockets, explode in a shrug with full hip extension, shoulders far back then quickly under the bar in a squat!

Skill

Kipping pull ups
Kipping handstand push ups(!)

The PUs are all about flexing between “hollow” and “arch”. You want such a dynamic move that you basically pull your body up with your arms perpendicular to your chest. Not sticking straight up. Pulling towards your chest in a row is much stronger. When coming down, push away from the bar to really dynamically go into the “hollow” and then “arch” positions before it all starts over again.

HSPUs are tricky man… But in theory, come down by bending your arms so your head and hands form a triangle, small of your back against the wall, knees down to chest and then propel the legs up so you get momentum enough to achieve the handstand push up. Gah.

WOD

Metcon, for time. 15 min cap.

100 DU buy in (or 50 singles, 50 lateral jumps)
3 rounds of:
10 pull ups as strict as possible (I used bands)
5 snatches (35kg)
100 DU cash out…

I tried doing DUs and am getting there. Had to switch to singles and laterals though. Finished in 13:11.

Should have gone heavier on the snatches, at least 40kg.

First time with Chris. He’s an excellent instructor. Eye for detail, very clear demos, motivational.

Warmup

OHS shoulder rolls and squats with PVC.

400m slow run.

Skill

Clean & Jerk. Focusing on extending the body when going up, fast elbows when going down.

Strength

Front squats 5x3, did my last two sets on 60kg. Did squats with an added twist: hold 2 seconds at the bottom position…

WOD

For time:
Buy in 400m run
3 rounds of:
5 clean & jerk (50kg, 40kg last round)
12 pull ups
Cash out 400m run

Finished in 16:11. Very happy with that. Surprised myself by getting all competitive towards the run when Vince almost caught up with me, and found some unexpected strength for a sprint.

Thwarted by public transport in all directions, I was utterly incapable of getting my body to the gym in Bethnal Green before my booked Foundations class, so resorted to getting my sweat on at home.

Started with practicing my double unders for warmup, actually getting better at them all the time now. An unbroken 10 reps is not uncommon! Chuffed. And it is such a great warmup.

Then stretched a bit before moving on to my…

WOD

For time, 21-15-9 of:
pull ups (used my elastic band…)
air squats
push ups 

Finished in 11:50. The pull ups are a killer even with the rubber band, especially as my bar is a bit low so I can’t straighten my body completely. Will have to try the different door frames to see if one of them are higher. It’s just a few centimetres needed!