WOD Type: “Jackie”
WOD Warm-Up:
30 minute standard WOD warm-up for mobility. I have also added overhead squat / Snatch Preparation Routine… Mobility man stretches.
WOD Particulars:
Proceed through the sequence below for time of:
- 1000 M Row (Sub: 100 SDHP)
- 50 45# Thruster
- 30 Pull-Ups
Then I added another no time WOD of:
- Ring Pull Ups 2 Sets @ 5 Reps
- Dips 2 Set @ 10 Reps
- 30# DB Shoulder Press 2 @ 10
Today’s WOD was completed in a time of 15:27. I am still about half way to where I need to be. In a year, I believe I will be in a much better position to compete in the Games next July…
Basically, this particular workout was to help prepare for the muscle-up. I am determined to get one muscle-up by July!
So, after both workouts, I decided to do a little ab routine of:
- GHD Sit-Ups 1 @ 10
- Ring Rows 1 @ 10
- Leg Lifts 1 @ 10
- L-Sit 1 @ 10 Seconds
Overall, a great workout today!
Teachable Moment:
Did you know that a third of your life is actually spent in sleeping? And did you know that the amount of energy saved every time you sleep is so unsubstantial? Getting the normal eight hours of sleep only amounts to about 50 kilo calories, or what is equivalent to the energy that can be had for eating a piece of toast. If that is the case, what then is the fuss about getting enough sleep in order for our body to have a chance to recharge and recuperate from its daily activities? Your body actually rejuvenates in the first 2/3’s of sleep and the last 1/3 is devoted to the mind. More to follow…