Wednesday January 3rd

Session #1:

Close Grip Bench Press (pinky on the beginning of the knurl): Establish a 1RM. #170

Bamboo Bar Bench Press: 4 x 10. Rest 2 minutes between sets.

Weighted Ring Pull-up: 5 x 5. Rest 2 minutes. #35/#26 X 4...I could feel my lats!

Dumbbell Overhead Tricep Curl: 4 x 15. Rest 90 seconds. This is really helping my lock on on certain gymnastic movements.  

Session #2:

Halting Jerk: 3-3-3-3-3-3-3. Rest 2 minutes.  WU2 #143

4 rounds: 15 Cals Airdyne, 15 Pull-ups, 15 Push-ups, 15 Burpee (no jump). Rest 4 minutes. (Focus is on consistent effort/paces. Go fast, but not so fast you blow up)

This WOD was hard.  Every part of my upper body was sore, it was difficult to extend my arm.  It's good to push your body through that though, if you never do you'll never know what your capable of.

Superman: Accumulate 3 minutes

*I need to do this every day, it's really helping to strengthen my lower back.  

Session #3:

Row: 5K. Goal is faster than Saturday.

^ I went faster than Saturday by 12 seconds.  I did this at home after a nice nap, needed that to recharge my body.  I think I've posted about this before, but I struggle with the number "5."  5 Rounds, 5 K, ect.  When I was rowing the 5K today, it was the first time I've ever been able to not only physically push myself, but mentally.  :-)