June 16, 2014

MORNING RING WORKOUT
I started a schedule that I bought as a birthday present for myself. It’s a 3 day a week schedule to learn how to use the rings and after about 3 months you should be able to do a ring “flow”. I started with the first workout today. But think I’m going to switch to the “prep program” for a few weeks. As I think I need a bit more strength and experience with the rings before I can successfully follow the program. You can find information on this program here http://www.goldmedalbodies.com/products/rings-one/.

  • 3 sets of 3s Top position holds (rings out)
  • 3 sets of 8 reps Assisted dips
  • 3 sets of 8 reps Assisted push ups
  • 3 sets of 3s Plank position holds
  • 3 sets of 8 reps Mountain climbers

STRENGTH
5 sets of 5 back squats

Result
Set 1: 85 lbs
Set 2: 95 lbs
Set 3: 105 lbs
Set 4: 110 lbs
Set 5: we were out of time so didn’t get to do the 5th set :(

WOD
Helen
3 rounds of

  • 400m run
  • 21 kettlebell swings 16kg
  • 12 pull ups

Result
17m20. I struggled with the kb swings! I kind of forgot how to do them properly lol… so was using way too much energy on them. Then I started the pull ups without a band, which was a mistake.. so I switched to the blue band after a few reps. A bit disappointed in how I did.. but can really feel I have not been doing much lately.