Back at It (Kinda)

Published 02/16/2011

Though limited in exercise options without two working feet, the drive to get the strong blood flowing was undeniable.  In between a lot of Resting, Icing, Compressing and Elevating (RICE), I drove my gimpy ass to BFC to get in a couple careful WODs.  Choosing and executing the exercises were easy; the hardest part was figuring how to warm up properly. 

Saturday’s Quickie:

  • Warmup – only a couple feeler sets
  • Weighted Dips – 45×3, 55×3, 65×3, 75×3
  • Weighted Pullups – 45×3, 55×3, 3

Wasn’t feeling too hot and it showed.  Definitely appreciate the impact of a good warmup after this one.

Tuesday’s Session:

  • Warmup – kettlebell complex of swings, high pulls, clean and press, snatches.  Then 2 feeler sets of the movements below:
  • RDLs – 225×5, 245×3, 255×3.  Last set below.  This was the first time I’ve ever done heavy RDL’s.  After doing some more reseach afterwards, I realized my knees are bent a little too much but everything else looked pretty decent.
  • Weighted Pushups – 40×3, 60×3, 3.  Used a weighted vest and a different way to use a heavy rope.
  • Rollouts – 5, 5, 8.  Absolutely feeling this one today!

Feels good to be the “right kind” of sore!

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