Dips and "The Chief"

Sumo Deadlift High Pulls 65#/Ring Dips  10 reps of each for 7 rounds.  Hmmm...I can't remember how I did on this one.  I want to say 14 minutes and some odd seconds, but I'm just not certain.  I know the high pulls were cake walk, probably took a total of about 3 minutes. The vast majority of time was spent on the dips.  I did them on the bar, the first 30 in the red band,  the last 40 blue band assisted.  My shoulders were not diggin' on these, while doing them.  But they got over it.  Not my best time - I know it increased by a couple minutes, but the band assist is a bit  more difficult than the box assisted. There is no pushing up with your legs on it, and you have to go ALL the way.

Yesterday was "The Chief".  3-95# power cleans, 6 push ups, 9 squats.  AMRAP 3 minutes, 1 minute rest, for 5 rounds.  I have to say, this one is really high up on my list of favorites.  Why? you may ask, it includes the dreaded cleans!!  I think I really like the 3 on 1 off thing.  For the first time that I can really remember, I was able to "keep the intensity" throughout the entire workout.  First round, I got in 3 complete rounds.  Last round, I got in 3 complete rounds.   By the end, I usually fade away, so I feel like I totally kicked this one. Whether or not it's true, I don't know, but I'm quite happy with total of 15, especially for the first time ever doing it. It was definitely an ass kicker, but a really good ass kicker.  I don't think I've been quite as happy with my performance after a workout in a while, darn tootin' close to proud, I think.  So, YAY! Good one Patty!

dipping and punching with my eyes closed....

So - in 2 days, I've found 2 things that I don't do so well.

Yesterday was 7 rounds of 10 Sumo Deadlift High Pulls 65#/Ring dips.   Last time I did this one, I was on the bars for the dips.   What a difference the bars make!  I feel like I have pretty good range of motion on the bars with the foot assist - if not all the way there, pretty close. This is unlike doing the dips with no foot assist!! I can semi-do them, but there's a limited range of motion, and trying to do 70, they would end up as elbow bends, this...I know!  So last night I did them on the rings, with foot assist.  Overall, I would say I achieved somewhere between 1/4 and 1/2 range of motion.  I don't think I was close to going all the way, the stability thing on the rings adds a very large degree of difficulty.  I ended up finishing in 11:10.  Longer than it took last time on the bars, but understandable.  The high pulls were no problem, did all 7 sets non stop.  I think I'd be happier with this one, if I thought my dips were something to be proud of.  They aren't quite there yet.

Today was Fightin' Helen - 3 rounds of 200 heavy bag punches, 21 KB swings 16kg, 12 pullups. I completed this in 10:23.  Pullups on the high bar with 45 lb weight beneath - more bounce per ounce!   My punching bag form is not so good.  I would compare it to my running form, when we are doing sled drags.  Anyone who witnessed that can attest to the fact that it was all over the place.  I've come to the conclusion that, apparently I don't have much of a truly aggressive streak in me - the punches to the bag, would not have cause a guinea pig to bruise.  Not to mention, I think I had my eyes shut each time I actually hit the bag - I know I was blinking a heck of alot!  Apparently I do have my girly tendencies!