ROP - heavy day
buy in:
- dynamic warm up
- down dog held 1:00
WOD:
- 4X4 c&p with pullups (16kg)
cash out:
- swings
- 2 minutes!!! ;)
NOTES:
c&p
**WHOOT WHOOT!!! Hooray!!! today I did 4X4 c&p with NO push presses! I really nailed the form and I think I broke my plateau!!!
** I really think the cycling the c&p ladders and the special reports helped a lot!
** also just realized, I usually do Saturday's workout later in the morning, so I get a double whoo hoo!!! for doing this at 6 am!!!LOL
** VERY happy with the workout today!!!
Swings:
** wasn't sure what to do with the 2 minutes..... just do 2 minutes, do 2 minutes rest 10 seconds and do 2 more minutes or roll the dice again.....I ended up doing just 2 minutes - I figured this was a gift from the kettlebell gods for hitting a pr with the c&p's and who am I to question that!? ;)
** I swung for the full 2 minutes, 1 minute 2 handed - 1 minute switching every 5 swings
** even though it was only 2 minutes, I still felt it!!
game plan for next week:
light day - 4X2
moderate day - 4X3
heavy day - 4X4
....may continue this for 2 weeks, we'll see...no rush....slow and steady!
