Day 12: Barbara is a b.....

Benchmark day:  "BARBARA"

For those who can't read the above, here it is below.


Warm-Up:

3 Rounds

- 10 Hip Bridges
- 10 Hip Stretch Push Ups (5/side)
- 10 Ring T's
- 10 Goblet Squats (use kettlebell)
- 12 meter inchworm
- 12 meter broad jump


SKILL:

DEADLIFTS

6x2 (Week 3)

5x5 If < 6 months

+ Strong Lats 
   - Shoulder back!
+ Chest Over Bar
+ Knees back

* Increase weight each set


WOD "Barbara":

5 Rounds (20 minute cap)

- 20 Pull-ups
- 30 Push-ups
- 40 Sit-ups
- 50 Squats



My Thoughts:

Holy hell, this was one tough benchmark for me.   After the first round, I knew I was in trouble as 7 minutes had gone by.  Ack!  I know exactly what I have to work on.  Upper body, push-ups, and sit-ups.

I'm so tired from this.   I only completed 2 rounds + 12 pull-ups.   Had to use 140 lb assist (used the machine instead of the band - I'm not 100% on the Achilles tendon).

More physiotherapy tomorrow, and the recovery continues.   Word of wisdom; don't get injured.  Especially around Achilles tendon.  It takes a very long time to heal.  And it's a pain, as now I really have to refigure out what is good pain, and what is not so good pain (stopping before that happens).

As I had said before, I have to stay positive and focus!  It's not going to happen over night, just tackling it one WOD at a time!