Wednesday September 3 2008
**16 hour fast**
I’m going to start alternating gymnastics skills and KB drills in my warm-ups/skill work/met-cons, since my certs are both coming up in October.
Warm-up
- Dislocates, OHS warm-up
- CFWU x1 (replacing pull-ups with KTEs)
- Ring dips x 7 (assistance band)
- Ring L-sit x 20 sec
- Ring dips x 7
- Ring L-sit x 20 sec
Bench press, 3×5
- 10 @ 45#
- 5 @ 65#
- 5 @ 75#
- 5 @ 80#
- 3/1(F) @ 85#
My bench is still lagging, and I’m trying to find my groove after not bench pressing for, um, six years. I’d like to work up to sets of 5 across at 85#. Next time, I’ll work sets of 3 across at 85# and see how it goes. Thanks to the cute boy who spotted me for not touching the bar until it started coming back down.
Skill work
5-4-3-2-1-2-3-4-5
- Ring dips (assistance band)
- KTEs
The last two sets of ring dips were broken, 3/1 and 3/2. I’m dipping as low as I can – rings to armpits. These are finally starting to feel good. KTEs are rocking – Ks are touching Es and I’m getting my torso totally horizontal for most of the reps.
Also, my boss gave me an extra sandbag kit – he had it lying around and thought I could use it. Fuck, yes. My sneaky “build a home gym without my husband really noticing because he doesn’t want to turn our garage into a gym even though it practically is already” effort is aaaaall coming together.
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