Wow, back for strength day after prolly at least a month?! Cos I always rest on strength day hahaha. I decided to go large part cos I WAS ON LEAVE :D :D :D
And….. we’re still doing the usual squats, still having some variation of deadlifts and presses.
Oh but one special thing is that we had Yuren’s birthday “wod” before the usual strength stuff! (And a matcha crepe cake to celebrate after class.)
For Yuren’s birthday, 24 reps of each movement shared with partner –
Yellow KB swings
Ring dips (ughhhh haha)
Elevated push ups
Then usual strength day stuff.
15:00 EMOM back squats –
5:00 5 reps [60.8kg]
5:00 3 reps [69.4kg]
5:00 1 rep [3x 78.5kg, 2x 82.5kg]
My right knee hurt (maybe cos I pulled it or something??) after the 2nd/3rd minute -.- But I managed to tahan till end of the first 5 min before getting my knee sleeve lol. Thankfully it helped and I just didn’t really push myself too much anymore for the remaining sets :P Otherwise I think I could have at least gone heavier for the 1 rep sets haha.
15:00 EMOM deadlift, 3-sec pause at shin and knee position [55.8kg]
New variation of deadlifts. Quite back-breaking despite the not too heavy weight…
7 x 3
BTN strict press [24.1kg to 31.6kg]
Bench press [40kg to 44.1kg, 46.6kg assisted]