4 rounds of:
10 wide air squats
10 banded pull through
10 bar good mornings
1 length spiderman crawl
OTM 12 x 2 dynamic effort low box squat - 60kg
OTM 8 x 1 banded deadlift - 80kg + 15kg band resistance
3 x 12 banded kettlebell swings
3 x 12 weighted step ups - 20kg
3 minutes max toes-to-bar - only had time for one set, which was 10 reps
Low box squat felt pretty good at 60kg, I don’t think I could have gone heavier without losing the dynamism required, and I had to really concentrate to keep my chest up and knees out. Getting there though!
Banded deadlifts worked out to be 95kg, approx 80% of my 1RM. These are a weird exercise, but I busted through the 8 sets on the minute. It felt heavy, but manageable.
The WOD wasn’t too bad. I went for a 16kg kettlebell and a red band, but I think I could have gone to the purple band for this as it wasn’t too strenuous. I did the weighted step ups with an empty bar as I’d never done them before, and wasn’t sure what to expect. This weight felt good, but I could have gone a little heavier for a bit more intensity I think.
We ran out of time in the class to do the full 3 minutes on toes-to-bar as I had to get to work, but I did one max effort set anyway just to get them done as I’ve not done these since coming back from my break.
I’m really enjoying getting back into the swing of things at the box. This is my 3rd session this week, so it’s a scheduled rest day tomorrow and then back in Saturday.
Still on for 3000 calories on workout days, and 2500 on rest days.