Think it’s time for a comeback video!

“But ya gotta be willing to take the hits, and not pointing fingers saying you ain’t where you wanna be because of him, or her, or anybody!

Cowards do that and that ain’t you!

You’re better than that!”

- Rocky Balboa -

Program from Outlaw!

11am, WOD Part 1, Strength

1. Back Squat (high bar), 8@65%, 70%, 75%, 80% of 1RM:
105kg, 112.5, 121, 129

2a. Bench Press, 5*3, go for 3RM, (rest 90s to b):
93kg, 102, 111, 120, 125/3RM PB!*
Resetting this as PB, 130kg 3 years ago but with a lot of sky humping.
2b. Front Squat, 5@60%, 65%, 70%, 70%
84kg, 89, 98, 98

2h rest

2pm, Wod Part 2, Conditioning

3. 5X200m Sprints – ALL OUT:
27.7, 26.8, 27.3, 27.8, 28.1

(more) Strength
1a) 3X8 Weighted Strict HSPU – heaviest possible, rest 60 sec.
1b) 3X8 Bent Over Rows (Clean Grip) – heaviest possible, rest 60 sec. 

From GymnasticsWod:

• 10 Tripod Tuck Ups from Head Stand
• 10 Tripod Straddle Ups from Head Stand
• 10 Pike Ups from Head Stand

OK, none of the above is miraculous, but I’m happy about this! Feeling better and better every training session and even though the injuries are still making them self reminded here and there, I am getting stronger again!

For the Back Squats, it wasn’t heavy and all the other sets was much better technically. I just got a little bit over amped and it got messy on 129. Front Squats not so much to say, need to get back on my heels.
Very satisfied with the bench, as you can see, actually found that if I put my thumb on the wrong side of the bar, it didn’t hurt my wrist. It’s dangerous and I was honestly quite scared the last set, but as I told Anton: scared people never win.

These 200m-times as first running in over 5 weeks and with that squat volume in the morning? I’ll take it! Was measured out on a straight tarmac course so no curve running obviously makes it a little bit easier. But then again the rough tar around the reservoir isn’t exactly smooth running either.

Anyway, as said, I’m happy with how I’m feeling right now. So happy, that I, to get ready for the Fittest in Cape Town, (stupidly enough?) decided to do the wods from the Opathlon last weekend. This is also why I decided to not do the second strength and do our GWOD for the members instead, which was great fun btw!
Oh, not only have I decided to do the events, I have been even smarter as when it comes to choosing my sparring partner. Event 2, 2k Row and max Double Unders will of course be much more fun with an Olympic rower at my side…

Namaste!