#workoutOfTheDay #foundations class, focus on #pullups

#EMOM of 20'

* 5 Negative Pull-Ups
* 6/6 Single Arm Dumbbell Rows (2 rounds 20kg, 2 rounds 22.5kg)
* 15 15 Kettlebell Sumo Deadlift High Pulls with a 24kg kettlebell
12 Ring Rows
50" Ski

Spicy but simple :)

There are interesting communities out there!
I've just started to get to know the #EMOM (Electronic Music Open Mic) scene in North-East England here.
I don't think it's unfair to say it's a bit of a mid-life crisis man club - the ones who find their thrills in bleepy boxes rather than screaming motorbikes. And everyone is lovely - friendly and supportive
Here's this month's gig. Amazing venue at the backside of a pub in Sunderland, overshadowed very perfectly by an intensely industrial warehouse

#WorkoutOfTheDay

Today a #foundations class, focus #core

3x
* Single Arm Kettlebell Deadlifts (8 / 10 / 12kg)
* Bottom-up presses (same KB)
* 30" Plank Hold
* 1' Rest

Then an #EMOM of 20'
* 30" Sorensen Hold (4kg / 4kg / 8kg / 8kg KB)
* 12 Bicycle Crunches
* 10 Rower Pikes
* 30" Hollow Hold
* 1' Rest

#workoutOfTheDay was suffering in the sun

First a #snatch complex. This was to really start carefully, since it's something I'm not confident in wrt my shoulder issues.

#EMOM 10'
* 1 Power Snatch + 1 Hang Squat Snatch + 1 Overhead Squat

Started at 7.5kg (training bar), and built up to 14.5kg :D which went painlessly and in good form. Happy about that :)

Then 3x 3 Snatch Pulls, which I did at 17.5, 27.5 and 37.5kg. Felt good.

Next was the #wod "Action Hank"

21 - 18 - 15 - 12 - 9 - 6
* Deadlifts (57 / 85)
* GHD Sit-Ups / V-Ups

I did the deadlifts with 50kg on the bar, and V-Ups. Finished in 8'10".

I made a flyer. (I kind of hate "inclusive ethos" but couldn't think of anything better)

Hope to see some of my sydney followers there? Plus with a bit of luck I'll get the live stream streaming this time too so others can look in as well.

#WorkoutOfTheDay

#Foundations class, focus #pullups

Warm-Up:

3 rounds
* 15 Banded Face Pulls
* 15 Banded Lat Pull Downs
* 15 Banded Tricep Extensions
* 1' rest

3 rounds
* 10 Dumbbell Flies (@ 7 / 8 / 9kg)
* 10 Skull Crushers (@ 12.5 / 15 / 17.5 kg)
* 10 Two-arm Dumbbell Rows (7.5 / 8 / 10kg)
* 1' Rest

3 rounds
* 5 Ring Rows (3 sec down)
* 5 / 5 Single Arm Dumbbell Rows (@ 20kg)
* 3 Negative Pull-Ups
*1' Rest

The actual #workout:
#EMOM 20'
* 6-10 Challenging Ring Rows
* 5 Negative Pull-Ups
* 6 / 6 Single Arm Dumbbell Rows (20 / 22.5 / 22.5 / 22.5kg)
* 30" chin over bar hold
* 50" Ski Erg

My poor arms :p

#WorkoutOfTheDay

First some gymnastics:

6' #EMOM
* 6-8 Chin Ups
* 5-7 Strict Pull-Ups

That actually went quite well. I'm surprised :p Last round wasn't that fantastic though.

#Workout: "Numbuh Four"
* 10 Squat Snatches (47.5/70)
* 10 8m Shuttle Runs
* 30 GHD Sit-Ups
* 10 Squat Snatches
* 30 GHD Sit-Ups
* 10 8m Shuttle Runs
* 10 Squat Snatches

Since I'm still very careful, I took the training bar (7.5kg) and did everything really focusing on technique.

So I scaled it to
* 10 Squat Snatches @ 7.5kg
* 15 kcal Bike Erg
* 30 V-Ups
* 10 Squat Snatches
* 30 V-Ups
* 15 kcal Bike Erg
*10 Squat Snatches

Finished in 10'06"

I'm happy with the progress on my shoulder!

#WorkoutOfTheDay

Foundations class today, focus on pull-ups.

Warm-up:
3 rounds
* 10 Dumbbell Flies (@7kg DB)
* 8/8 single Arm Dumbbell Rows + Kickback (@ 7kg DB)
* 30" Ring Row Hold
* 1' rest

3 rounds
* 5 Negative Chin ups
* 10 Pendlay Rows (15, 20 and 25kg on the bar)
* 8 Ring Rows
* 1' rest

The #workout was an #EMOM 20'

* 8 Pendlay Rows (30, 33, 35 and 38kg on the bar)
* 8 Heavy Ring Rows
* 5 Chin Ups
* 10 kcal row
* 1' rest

#WorkoutOfTheDay

A foundations class today, focus squats.

#EMOM of 20'
* 40" Weighted Wall Sit (with a dumbbell, started with 20kg, then twice 25.5kg, ended with 25kg)
* 5 Back Squats (3 seconds down, 2 second hold) with 40kg on the bar
* 12 meter Barbell Front-Rack Walking Lunges with 25kg on the bar
* 10 Glute Bridges (with a 32kg dumbbell)
* 1' rest

#WorkoutOfTheDay

Warm-up:
AMRAP 6'
* 30-second Row/Bike
* 3 Snatch Deadlifts (empty bar)
* 3 Hang Muscle Snatch (empty bar)
* 3 Power Snatch (empty bar)

2 sets:
* 100m Row/Bike
* 3 Power Snatch (light)

#Workout: "Greek Salad" (omnomnom)
EMOM 10'
* 200m Row/Bike

2' rest

#EMOM 10'
* 6 Power Snatches (35/52)

This one was interesting. Since I managed to really hurt my shoulder some nights back, trying to not push it... so 200m bike (avg time 25"), 6 power cleans (25kg on bar, avg time 15").

Finisher was some gymnastics: 5 sets of 3 Negative Box Pike Push-Ups

#workoutOfTheDay

"Jane Porter"

* 3' Max Calorie Air Bike
* 3' Rest
* 3' Max Shuttle Runs
* 3' Rest
* 3' Max Calorie Air Bike

I don't do running (hip) and not wanting to kill my shoulder so I got Air Squats.

53kcal on the first round, 107 air squats, and then 51 kcal. 100% spaghetti legs!

Afterwards an #EMOM working on handstand push-ups.

10'
Odd min: 5 Handstand Push-Up Controlled Negatives, Pike Push-Ups or Seated Dumbbell Presses
Even min: rest

I went with Pike Push-ups on a box, which went a lot better than last time I tried that.

All in all this felt more like punishment than a #workout though.

#WorkoutOfTheDay

Saturday, ergo, #core!

4 rounds
* 30" side Plank
* 30" Hollow Hold
* 30" Windmills (8kg kettle bell)
* 30" Tuck Ups
* 30" rest

#EMOM 20'
* 30" Copenhagen Plank
* 10 Windshield Wipers (L+R = 1)
* 15 V Ups
* 8/8 Landmine Presses
* Ski Erg

#WorkoutOfTheDay

Did a foundation class today, focus on squatting

Warm-up:
* 1' Passive Squat

2x
* 10 Box Step Ups
* 12 meter walking Lunges

2x
* 8/8 meter banded side shuffles
* 10 banded squats

2x
* 10 Cossack Squats
* 10 Goblet Squats

#workout #emom 20'
* 10 Goblet Squats (20 / 20 / 22.5 / 22.5kg)
* 12 Walking Goblet Lunges (15 / 20 / 20 / 22.5kg)
* 5 Tempo Back Squats - 3s down, 2s hold, 2s up (50 / 50 / 55 / 55kg)
* 10 Cossack Squats (7.5 / 7.5 / 12 / 12kg)
* Bike on low resistance

#WorkoutOfTheDay

Foundations class, focus on unilateral strength

#EMOM 20'
* 6/6 Single Arm Dumbbell Rows
* 8/8 Dumbbell Bicep Curls
* 6/6 Weighted Step-Ups
* 8/8 Bulgarian Split Squats

* The Single Arm dumbbell Rows I did with 17.5 / 17.5 / 20 / 20kg
* The Bicep Curls with 10kg
* The Box Step-Ups with 7.5 / 7.5 / 9 / 9kg
* The Bulgarian Split Squats with a 16kg kettlebell.

Simple but good #workout :)

#WorkoutOfTheDay

"Second Christmas"

A team #wod in teams of 4, #emom style, switching every 4 minutes, doing the entire thing twice:

1:
* 10 Worm Cleans
* 10 Burpees over the worm

2: 3 rounds
* 10 Syncro Pull-Ups
* 10 Syncro Dumbbell Snatches
* 20 Syncro Air Squats

3:
* 400m run

4:
* 10 Syncro Snatches (30/43)
* 20 Syncro Cleans
* 30 syncro Deadlifts

The worm cleans turned into medball cleans (25lbs), the burpees into half burpees, the snatches into dumbbell snatches (12.5kg).

Cleans with 25kg on the bar, deadlifts with 30kg. And the running was the stationary kind you do on a bike :p

#WorkoutOfTheDay

"Surprise Visit"
#EMOM 15 minutes
* 8 Hang Snatches (30/43)
* 16 Dumbbell Front Rack Walking Lunges (15/22.5)
* 1 round of Cindy

Cindy consists of:
* 5 Pull-Ups
* 10 Push-Ups
* 15 Air Squats

I finished it, and it was a kick-your-butt-er

Scaled it to
* 8 Hang Cleans @ 28kg
* 16 16 Dumbbell Front-Rack Walking Lunges with 2x10kg

And Cindy was modified to
* 5 jumping pull-ups
* 10 push-ups on a barbell
* 15 air squats

#WorkoutOfTheDay

"Cardio Is Hardio"
#EMOM every 2 minutes for 18'

* 25 kcal row
* 15 kcal echo bike
* 150 Double Unders

_not_ my favourite #wod, but ok.

#workoutOfTheDay

Today a benchmark on the programme...

"Macho Man"

#EMOM for 20', all movements in 1 minute
* 3 Power Cleans (43/61)
* 3 Front Squats
* 3 Jerks

Since the jerks are painful still with a loaded bar, I got bent over rows instead.

With 39kg on the bar, I finished all 20 rounds.

#workoutOfTheDay

Another test today, one I haven't done before so no prev times:

"Test 11: 5km row / 10km bike"

I opted for biking, which I completed in 21'06". Spaghetti legs ;)

Then there was an #EMOM to practice on handstand:

#EMOM 12'
* 30" Handstand Hold
* 3 Wall Walks
* 5 Negative Handstand Push-Ups
* 1' rest

I did
* 30" Handstand holds
* 3 wall walks
* 3 Negative Kettlebell Strict Presses with 2x8kg.

It's the first time in a _long_ while I've been able to do decent wall walks :)

Iz happy!